1. Fat cow;
Protein of fat cows is higher, so eating more after acid excretion is not a burden to the body. Moreover, beef has low fat content and is the first choice to promote muscle gain.
2. Egg food;
Eggs should be cooked. If they have no nutrition, they will bring germs into the body and affect the normal growth of muscle groups. For example, steamed eggs should be steamed thoroughly.
3. Carbohydrates, such as miscellaneous grains steamed bread, corn and oatmeal;
4. Foods rich in vitamins, such as fruits and vegetables.
As for fruits, it is recommended to eat bananas, apples, oranges and so on.
Dietary principle of muscle gain
1. Replenish enough calories: muscle growth consumes energy. Without enough calories, it is impossible to ensure the normal growth of muscles.
2. Replenish enough carbohydrates: In bodybuilding training, energy is mainly provided by glycogen, and carbohydrate intake can supplement glycogen, supply energy and prevent muscle decomposition caused by training.
3. Supplement high-quality protein raw materials: protein is the cornerstone of muscle composition and the foundation of muscle growth, so you must consume enough high-quality protein every day.
4. Maintain proper hormone level: Growth hormone, insulin and testosterone in the body are very important for the synthesis of muscle protein. Through diet and nutritional supplements, hormone levels and muscle growth can be regulated.
Question 2: What fruits and vegetables are good for growing muscles? In the process of fitness, diet is indeed a very important issue.
It is recommended that you eat six meals a day, of which three are the main meals. These three meals are breakfast, lunch and dinner. These three meals must contain some protein, such as eggs, fish, diced meat, chicken, etc. At least two meals are rich in vegetables.
The remaining three meals are served as side meals. Have a meal 40 minutes before training. This meal contains protein and carbohydrates. Add two or three eggs after a steamed bread or a bowl of cereal. The purpose of this meal is to ensure that you can provide enough energy for your body during training.
Make up a meal after training, because one hour after training, the body needs protein's supplement very much. This meal can't be avoided. The same is a steamed bread or a bowl of porridge, and two eggs are eaten at the same time.
We said five meals above, so the last meal should be one hour before bed. Because the body secretes growth hormone during sleep, supplementing protein before going to bed is good for growing muscles. Just eat two eggs.
Of course, eggs mentioned in restaurants can be replaced by other foods rich in protein, but porridge and steamed bread are two good talking compounds, and so can other foods such as rice, bread and low-fat biscuits.
In short, eat it every three hours. Every meal is rich in protein, so you should eat enough fruits and vegetables every day and replenish more water. In this way, your muscles will continue to grow, and then your physical fitness will also improve.
Question 3: What food should I eat if I want to exercise my muscles? A complete fitness plan should include three aspects: eating (diet), practicing (training) and sleeping (sleeping), and practicing consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups). Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing. Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness! 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.
Question 4: What should muscle exercisers eat more? Protein! Protein! Protein! Protein! Protein should be supplemented within half an hour after exercise. Grow muscles.
Want to improve your combat capability? (Not in favor of fighting)
Personally, let's improve our psychological quality first. It means you can't be afraid of him, and you can't be guilty. When you see that little B, you must be confident and psychologically afraid. You lost before you started fighting. Forget the videos, movies and other actions. It is not practical to put them here. It's all routines. How to play according to the arrangement has long been out of control in reality. Have you ever seen us fight at ordinary times? Who poses like monkeys stealing peaches, Dapeng spreading their wings, golden hooks hanging upside down and golden roosters being independent? Hehe, plank brick is the most practical.
Also, be able to fight. As long as you are not afraid of pain, you can use that fierce power to contain each other. By the way, when the time comes, we men will scatter our usual setbacks and troubles on each other, hehe. . . . .
Question 5: What fruit can you eat to exercise your muscles? Drinking more water is for everyone, but muscles are beautiful.
Eating any fruit can't lose weight and gain muscle. There is fructose in fruit, which is as fat as eating too much, but there is basically no protein, which has nothing to do with muscle.
But some elements in fruit are good for human body, but these benefits are not directly related to muscles.
The first step of exercise is to practice carefully, not dwell on these details.
Question 6: What fruit do you eat after a lot of exercise?
After strenuous exercise, especially after long-distance travel or long-distance running, people often feel sore waist and legs or sore muscles all over the body, exhausted and perhaps thirsty. What is the right drink and food to eat at this time? Many people don't pay attention. In fact, there is a lot of knowledge in this. Some people end up holding coca-cola bottle in hunger, thirst and fatigue, chewing chocolate candy in their mouths, or eating sausages, ham, roast chicken and so on. Is this good? The answer is no, if you are thirsty or tired, drinking the above drinks and eating the above food will not only help relieve pain and fatigue, but will also aggravate it, which is really "beneficial". The author's statement is not alarmist, but scientific;
As we all know, food can be divided into two categories: alkaline food and acidic food. People must mix acidic and alkaline foods to maintain the balance of blood PH in the body. The so-called acidic or alkaline food is not identified by taste or taste, but mainly by the chemical elements contained in the food being absorbed and oxidized by the human body. Generally, acidic foods contain more non-gold chips such as nitrogen, sulfur and phosphorus, while alkaline foods contain more metal elements such as sodium, potassium, calcium and magnesium. Either the taste is sour or acidic foods, such as vinegar, oranges, barrels, plums, apricots and other fruits are also acidic, but they are not acidic foods, but typical alkaline foods. Another example is animal meat such as cereals, sweets and cakes, fish and pork, which are not alkaline foods but acidic foods.
Under normal circumstances, the pH of human blood is balanced, and slightly alkaline is preferred. After strenuous physical labor and strenuous physical exercise, sugar, fat and protein in the body will be decomposed in large quantities, resulting in more acid. Because of the large amount of these acids, people will feel the pain in their waist, legs or whole body muscles, and feel tired. If you drink Coca-Cola in this situation, and the sugar content of Coca-Cola is high, you will discard acidic food; Eat chocolate candy, sausage, ham, roast chicken, etc. It's all acidic food. After eating these things, it is bound to "add fuel to the fire", which will definitely increase the acidity in the blood, thus aggravating the pain of human muscles and making it more difficult to eliminate fatigue in time.
So what should I eat after work or exercise? Answer: You should eat alkaline food. First of all, in terms of drinks, it is best to drink milk, soybean milk tea, fruit juice (without sugar), mineral water or boiled water (among animal foods, only milk and animal blood leftovers are alkaline foods, and others are acidic foods). As for food, tofu, dried tofu and all kinds of bean products, as well as fresh fruits, melons and fruits and all kinds of vegetables are most suitable for eating after work and exercise. These are all good alkaline foods. Kelp is called "the crown of alkaline food". In addition, stir-fry sesame seeds and soybeans, add ginger and a little salt, and take it with boiling water to quench your thirst. Sesame, soybean and ginger are all good alkaline foods, which are also conducive to reducing the acidity in the blood and relieving fatigue.
Question 7: What do you eat after muscle exercise? Eating more vegetables and high-protein foods before and after fitness will be very helpful and effective for your fitness process.
If you really want to get in shape, I strongly recommend that you go to the gym to buy a monthly card for exercise. If the effect is better, you'd better buy protein powder for fitness and eat more nutritious food. If you want to exercise, the best time is in the afternoon, 4-5 days a week, 2-3 parts a day, 2-3 hours. I believe you will get good results by doing this exercise.