Said in the muscle building process, ? The effect is very poor! In fact, there are multiple reasons, not just by practicing.

Skinny people want to gain muscle and gain weight, the main thing is to eat?

1 leaner muscle gain during the period, how to supplement the nutrition, how to arrange the diet?

①Calorie supplementation

During the muscle gain period, you need to increase the calorie intake appropriately. People who want to gain muscle and weight will have a higher daily calorie demand,? To raise 300-400 calories, so as to meet the body's caloric consumption.

It is recommended to be supplemented with multiple meals to be able to maintain the body's nutritional supply

②Intake enough protein

We can't repair and synthesize our muscles without the supplementation of proteins, which can be broken down into amino acids, which are the main components of the synthesis of muscle. People need to supplement 1g of protein for every kilogram of body weight. If you are in the muscle building phase, you can eat up to 1.2g of protein per kilogram of body weight, which means that for a 50 kilogram person,

you need to supplement with 50-60g of protein per day.

The protein we consume can come from ? Meat,? Eggs,? fish,? shrimp,? Dairy products and so on intake. You can eat some lean beef, chicken breast and fish and so on, do not eat fried food

③ carbohydrates

intake of carbohydrates, should account for the proportion of food 50% -60%, so that the body can make the body to secrete more insulin, so that more hormones and nutrients for the body to provide the ability to provide the growth of muscle.

Carbohydrates, mainly pasta, rice, bread and so on. There are also complex carbohydrate foods that make you feel full and not overloaded with calories, such as? brown rice, cereals, mixed grains,? corn, etc.

④Fat

Hearing about fat, many babies have the impression that it is grease that will make your body fat. Actually, it's not, if you take in poor quality fats from fried foods, this is what will make you fat. ♂? Usually try to eat less fried food!

Here's what you can suggest, from nuts,? avocados,? peanuts,? Fish intake of high-quality fat, for the synthesis of muscle will have a great role in promoting

⑤ Eat more meals

The principle of muscle gain is caloric surplus,? Skinny muscle gain weight gain, the recommendation is to eat more meals, not too many calories at a time, you can eat 6 meals a day.

For example, if you consume 1500 calories a day, then you daily intake to 1700 calories, which 1700 calories apportioned to the day's 6 meals

2 lean muscle gain weight gain recipes:

Recipe program 1: (see Figure 7)

Recipe program 2: (see Figure 8)

Effective training + with a healthy diet + persistence,? I believe you can achieve the desired results