First, what is good for bodybuilding and muscle building?
1. ostrich meat-a white meat that surprises you.
Everyone is familiar with chicken. This kind of poultry meat with high protein and low fat is often used to replace red meat in the diet. Now you can try ostrich meat, which is similar in composition to chicken and low in fat. But it contains more creatine, iron and B vitamins than chicken. Because ostrich meat contains less fat, its cooking time is shorter. Experts suggest that ostrich meat should not be cooked beyond medium maturity. In terms of food safety, there is no need to worry too much, because the special pH value of ostrich meat is not as easy to be polluted by Escherichia coli and Salmonella as beef and chicken.
2. Bovine liver-one of the most nutritious foods.
It contains creatine which can promote muscle growth, carnitine promotes testosterone secretion and fat metabolism, B vitamins participate in energy metabolism, and iron enhances myoglobin production (which is an energy substance in muscle and can promote recovery and nutrient transport). For these reasons, beef liver should be one of the best foods for bodybuilders, and it is recommended to eat it twice a week, with a weight of 200 ~ 220g each time. Comprises 230-308 kilocalories, 36-48 grams of protein and 6-8 grams of fat. 7 ~ 9 grams of carbohydrates. Beef with the same weight contains the same amount of protein, but it contains more fat and calories, and there is no carbohydrate.
3. Papaya is a good bodybuilding fruit.
It can provide a large amount of potassium, which is very helpful for the production of muscle glycogen, and at the same time, it can improve the contraction ability of muscle. In addition, papain can promote the digestion of protein, thus improving the absorption, retention and muscle growth of protein. Papaya should occupy a place in the high-protein diet, and its vitamin C content is also high. It is suggested to eat a small cup of papaya meat while eating protein every time to achieve better results.
4. White bread-the statement about white bread is very contradictory.
On the one hand, it is digested and absorbed quickly, thus increasing the possibility of storing fat in the body. But on the other hand, for bodybuilders who pursue muscle volume, it is beneficial to consume and absorb quickly. Eating fast-consuming carbohydrates before and after training can prevent muscle from being broken down, especially when it is taken at the same time as protein. Eating a few pieces of white bread with fat-free cheese can create an internal environment conducive to muscle growth. It is suggested to eat two slices of bread with cheese 30 minutes before training, and three to four slices of bread with jam after training, plus whey protein milkshake.
5.olives
The polyunsaturated fat contained in Morinda citrifolia can indirectly increase the level of ketone in the body, and can also promote fat consumption on the premise that the fat intake in the diet does not exceed the daily recommended amount. In other words, eating a few olives a day is beneficial to the development of a low body fat physique, but it must be combined with strict implementation of the muscle-increasing diet plan to achieve it.
6. Honey-an ideal carbohydrate.
Many bodybuilders still believe that all the fast-absorbing carbohydrates will make them fat. But honey has been proved to be a very effective carbohydrate for the recovery of muscle glycogen. Although it is consumed quickly, it does not obviously stimulate the secretion and improvement of insulin. This means that honey is an ideal source of carbohydrate supplement after bodybuilding training, which will control the level of body fat. It is recommended to take 2 tablespoons of honey before and after training. You can add it to milkshake or put it on bread. It is said that honey also has a good antioxidant function.
7. Corn starch-can delay the decomposition of other carbohydrates in the stomach.
This is very important for people who need to lose fat and fight hunger. The way to include corn starch in the diet is to wrap chicken breast with corn starch and cook it in a non-stick pan. Starch coat can prevent the loss of juice in meat and make it more tender. If you eat this chicken with potatoes or rice, it will further slow down the digestion process.
8. Molasses-nutritious food that can improve the taste.
Every bodybuilder who wants to gain muscle should eat porridge, whether it is cereal with milk, rice paste or granules, which is a good source of carbohydrates. But some people don't like the taste and mouthfeel of this kind of food, so you can try adding1~ 2 tablespoons of honey and artificial sweeteners. Honey is rich in minerals and can improve the taste of those bodybuilding foods.
9. Onions-Raw onions contain a chemical that is beneficial to fat consumption.
But also has antioxidant effect, which can fight against harmful free radicals produced by intensive training. Too many free radicals can cause muscle inflammation, weaken the immune system, drain carnitine from muscles and hinder the recovery of physical strength.
Onion is also rich in sulfide, which has many benefits to human health. Among them, propylene disulfide can promote the internal circulation of insulin, which is very suitable for eating after training. When onions are ingested together with other nutrients that promote muscle growth (such as whey protein, carbohydrates and creatine), the nutrient absorption of muscles will be improved. Raw onions can be eaten in hamburgers or sandwiches, or chopped and mixed with tomato sauce.
10. Asparagus is also a wonderful product for reducing fat.
How to gain muscle and lose fat? Bodybuilders who are losing weight usually eat many vegetables with low calories, and asparagus, as a less popular vegetable, generally does not appear on the table. In fact, asparagus is especially good for reducing fat.
First of all, asparagus has diuretic effect, which is beneficial to the body to eliminate a lot of excess water. Secondly, asparagus contains special glutathione, which can promote the body to produce a hormone-like prostaglandin, which will affect the body's growth. Glutathione also protects the liver. It is recommended to eat several times a week.
Second, the common misunderstandings of muscle gain
1, no warm-up exercise
Many people practice as soon as they get to the gym and grab the equipment, and then they leave. On the surface, it seems to save time, but it is not. Because warm-up exercises can stretch muscles, tendons and joints, speed up blood circulation, and prepare your body for training, so that you won't be injured by sudden exertion during training.
2. Don't always do the same training movements.
When you train with constant movements for a long time, your muscles will adapt, which will lead to the weakening of the training effect. On the contrary, if the frequency of changing training movements is too fast, it is not conducive to the progress in each training movement. A better choice is to change the training movements periodically, otherwise, you will soon encounter the bottleneck of muscle growth instead of continuous progress.
3, leg and back training day perfunctory.
Leg and back are the two largest muscle groups, and fully increasing these two parts will effectively increase weight. However, many bodybuilders often do not have enough training or intensity in leg and back training, or they are perfunctory.
You should attach great importance to leg and back training, because without strong and developed leg and back muscles, it is useless to develop other parts.
4. The longer you exercise, the better.
Although the longer the fitness time, the more obvious the effect of exercise, but remember that quality is always much more important than quantity. Sometimes we forget our time in the gym, including talking to friends, waiting for fitness equipment and waiting in front of the water cooler. Try to plan before fitness and try to train every muscle in your body. Speed up your heart rate, challenge your limits, and spend most of your time in the gym exercising. Remember not to stop exercising!
5, ignore the accuracy of action
Some people pay special attention to practicing the weight and the number of movements, and pay little attention to whether the movements are deformed and in place. The effect of bodybuilding training depends not only on the weight and the number of movements, but also on whether the muscles are directly stressed and stimulated. If the movement is deformed or not in place, the muscles to be trained are not or only partially stressed, and the training effect is not great, or even deviated.
6. Do too much aerobic exercise
Today, when running is popular, many friends like running, running fun run in the morning and so on, but this may have a negative impact on muscle gain.
Doing too much aerobic exercise leads to slow muscle growth and even burns your muscles. Why?
Aerobic exercise is a low-intensity exercise, which will not increase the concentration of _ steroids. Coupled with aerobic exercise for a long time, the secretion of cortisol will increase, so the ratio of _ steroids to cortisol will decrease, and the muscle mass will of course decrease.
7. Eat too much
Eating less and eating more is a diet that helps to gain muscle, but the rule of gaining muscle is to eat 500 calories more every day, so as to achieve the long-term goal of gaining muscle. However, if you don't make a good calculation, you may eat too much in one day. Eating more calories will make you fat!