1. Supplementing enough heat energy: Muscle growth consumes energy. Without enough heat energy, it is impossible to ensure the normal growth of muscles.

2. Replenish enough carbohydrates: glycogen is the main source of energy during bodybuilding training, and the ingested carbohydrates can replenish glycogen, supply energy and prevent muscle decomposition caused by training

3. Replenish high-quality protein raw materials: protein is the cornerstone of muscle composition and the foundation of muscle growth, so it is necessary to ingest high-quality protein every day to build muscles.

4. Promote synthesis and reduce decomposition: When the synthesis of muscle is greater than decomposition, the muscle grows, and vice versa. Therefore, bodybuilders should pay attention to anti-muscle decomposition and promote protein synthesis.

5. Maintain proper hormone level: Growth hormone, insulin and testosterone in human body are very important for the synthesis of muscle protein. Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth.

◆ Dietary nutrition supplement for beginners

Dietary arrangement: It is more appropriate for beginners to adopt the "eclipse five meals method". That is, eat five times a day, and the sum of the five meals reaches the sum of the calories that should be ingested every day. The proportion of five meals is 21% for breakfast, 11% for morning meals, 31% for lunch, 11% for afternoon meals and 31% for dinner.

Diet composition: The formula of daily diet for bodybuilders is: moderate protein, low fat content and high carbohydrate content. The ratio of protein, carbohydrate and fat should be about 25 to 55 to 21.

Steamed bread, noodles, rice and other staple foods, as well as sweet potatoes, oats and potatoes, are the first choice for beginners. Protein is the most important source of nutrition for muscle growth, and bodybuilders should mainly eat non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Fatty acids that are needed to maintain the normal growth of the human body but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases.

Eat more alkaline foods: Normal people's body fluids are weakly alkaline. After body-building exercise, sugar, fat and protein in the body are decomposed in large quantities, and acidic substances such as lactic acid and phosphoric acid are produced, which makes people feel sore muscles and joints and mental fatigue. At this time, we should eat alkaline foods such as vegetables, sweet potatoes, oranges and apples to keep the basic balance of pH in the body, so as to eliminate fatigue caused by exercise as soon as possible.

Alkaline foods such as vegetables and fruits can also be supplemented with a variety of essential vitamins to supplement the loss of metabolism and sweating and meet the needs of bodybuilding training.

nutritional supplements for beginners

nutritional supplements can provide various nutrients for the body quickly, conveniently and efficiently, and promote muscle growth and recovery. However, for bodybuilding beginners, it is not recommended to use more nutritional supplements in the early stage. Here, only three basic types are introduced.

energy supplement: this kind of nutritional supplement is represented by various sports drinks, the main component of which is carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and the exercise ability and muscle's ability to do work will be greatly improved.

Protein supplement: Whey protein has the fastest absorption rate and the highest absorption rate. It is the best protein supplement after training and can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein. Although its absorption and utilization rate is lower than whey protein, it is very beneficial to female bodybuilders.

Creatine: Creatine can increase bodybuilder's lean body weight, explosive force and endurance of muscles, and at the same time, creatine brings water into muscles, which increases the volume of muscle cells and is beneficial for muscle cells to absorb amino acids. When creatine and sugar are used at the same time, the increase of lean body weight and strength is more obvious. Therefore, for beginners, taking the best creatine containing sugar is more effective than taking creatine alone. ◆ Misunderstanding of Dietary Nutrition of Beginners

Don't prepare meals for yourself: To practice bodybuilding well, you must prepare your own meals, and relying on canteens or fast food restaurants can't meet bodybuilders' eating needs of eating less and eating more.

No nutrition record: It is very necessary to make a nutrition record to record what food is effective and the muscle feeling after eating it. In the future, the food can be adjusted according to the previous data to make the nutritional intake reach the best state.

insufficient drinking water: water participates in the metabolism of the whole body, which can keep the microvessels clean and smooth, and regenerate muscle cells by washing cells. The amount of hydration can be supplemented according to the weight difference before and after exercise.

I believe that bodybuilding beginners can get some enlightenment from this article, and through their own practice in the future, they will explore the dietary nutrition supplement methods suitable for them and shape perfect muscle lines as soon as possible.