First, carbohydrates carbohydrates are really an essential part of the road to muscle gain.
Before I understand the fitness theory, I will only keep down carbohydrates, for fear of eating more rice, because everyone says carbohydrates are the source of gaining weight. But I am a person who loves pasta very much, so I control it painfully, and I will lose my appetite if I am not careful, which will lead to retaliatory diet.
But in fact, carbohydrates are actually essential on the road to muscle gain. Share a very useful method, which can not only satisfy the appetite, but also gain muscle. It is to supplement carbohydrates after strength training. Whether it is rice, steamed bread or noodles, carbohydrates after strength training will not be directly converted into fat, but will be directly converted into muscles and strength because of extreme weakness, so don't be afraid to eat after exercise. In fact, you can supplement carbohydrates in moderation to restore your body's function.
Second, protein should pay more attention to diet in the usual diet. Generally, you can choose high-carbon water and high-protein to gain muscle. High-quality protein can gain muscle well, so that the meat quality is firm. After all, I am a person who has no meat and I usually eat more high-quality protein, so my meat quality is firm. Here are some high-quality proteins. Eating more of these foods is very useful for exercising muscles.
1 chicken
Chicken breast is a very high-quality protein, but try not to eat chicken skin, because chicken skin is fatty and difficult to digest. I know that chicken breast is actually a little firewood and not very delicious, but the coach told me to start from my usual habits and eat as little as possible.
2. Fish
For example, common crucian carp, perch, cod and so on. Salmon is also a very good protein. As soon as I move, I will choose frying, but I will choose steaming bass. Steamed bass is simple and delicious, and the effect of reducing fat and increasing muscle is excellent. Fried salmon is also delicious. I always put it in simple conditioning, which is generally light but delicious.
3. Beef
Braised beef is delicious, but I personally think it will be a little oily. When I want to eat, I will still choose the method of frying, and occasionally I can eat it with a little braised beef. There are many ways. Beef is also an excellent protein, which is very helpful for muscle building.
4. Shrimp
In fact, I don't need to say that everyone knows shrimp, not just boiled shrimp in the new shrimp. When I was exercising, my coach said that if you want to eat supper, crayfish is the best supper, which can supplement protein to increase muscles and relieve appetite. But be careful not to worry about the head of the shrimp. That bite of oil is satisfactory, but you know, it's not muscle gain.
5. eggs
I usually eat an egg every morning, whether it's boiled or marinated. Eggs can be a good supplement to protein and help strengthen muscles.
Third, muscle tonic creatine
Creatine supplementation was also given to me by my former coach, which is suitable for the following people: First, some small partners with really poor muscle content; Second, those who don't eat enough protein, such as those who don't like meat or protein; Third, those who want to take part in the competition and have high requirements for muscle lines.
Creatine supplementation is actually very friendly to the human body, and ordinary people can take it properly.