1. Carbohydrates

Carbohydrates directly promote muscle growth and increase metabolism by providing fuel for muscles. Muscles starved of energy will quickly exit their anabolic state, slowing growth or simply failing. Carbohydrates also promote the release of insulin. Insulin is recognized as the most powerful anabolic hormone.

During muscle building, especially after fitness, remember to eat more high-GI carbohydrate foods.

Bread, sugar water, and mashed potatoes are all good choices, and they have great muscle-building effects.

2. Protein

Protein is the main force in building muscle. It is the main element of muscle synthesis. If we don’t get enough protein and energy from the outside, our body will start to use up its own energy and protein. This means the muscles will be broken down and the results of your hard work will be wasted.

Please eat more animal protein during muscle building. Its absorption rate is much better than plant protein. Also, don’t always focus on beef and chicken. Fitness requires a reasonable diet rather than treating eating as a task.

3. Fat

Don’t say no whenever you mention fat. Fat is an energy provider for organisms and an important component of organisms. For example, phospholipids are an important component of biological membranes. Intake of saturated fatty acids can promote the secretion of testosterone.

Please wait 2 hours after meals when ingesting fat during muscle building. Ingesting fat immediately after a meal reduces growth hormone secretion.

4. Vegetables and fruits

During fitness, you should also pay attention to the combination of nutrition. Eating vegetables and fruits can supplement vitamins and minerals. Some vegetables and fruits can also help build muscle. Such as spinach and banana.

4. Do less aerobic exercise and more strength training to achieve the purpose of gaining muscle and weight while maintaining fat.

Food Arrangement Reference 1

Note that the weight of the following foods can be increased or decreased according to your actual caloric needs

The first meal is breakfast at 7:00-8:00

Protein: 2 eggs, a carton of milk (one cup of protein powder can be used)

Carbohydrates: 150 grams of staple food (choose from the staple food category such as rice and noodles)

Meat : 100g (such as chicken breast, beef)

Vegetables and fruits: 150g (such as tomatoes, bananas and a few almonds.

)

Additional meal at 10 o'clock for the second meal

Protein: yogurt

Non-staple food: 200 grams (such as sweet potatoes, bread)

Fruit One serving: (such as apple, banana)

Third meal 12 o’clock lunch

Recipe 1

Carbohydrates: a large bowl of rice, noodles or dumplings, Rice noodles can be used

Protein: liver, beef, fish, chicken, tofu, seafood (choose braised, stewed or steamed)

Vegetables and fruits: daylily, kelp, mushrooms, Cauliflower, bean sprouts, bell pepper, spinach

Fat nuts: a handful of cashews

Recipe 2

Staple food: 250 grams (such as rice, noodles)

Meat: 250 grams (such as lean beef, chicken, fish)

Vegetables and fruits: 500 grams (such as spinach, carrot + banana, apple + a handful of nuts)

Additional meal at 15 o'clock for the fourth meal

Food: 300 grams (such as sweet potato + bread)

Protein: two egg whites (can be replaced with protein powder)

One serving of fruit: (such as bananas and apples)

The fifth meal is dinner at 18:00

Recipe 1

Carbohydrates: a large bowl of rice or noodles< /p>

Protein: beef, fish, chicken, tofu, seafood (preferably stewed or steamed)

Vegetables and fruits: same as lunch

Lipid nuts: 2 walnuts

Recipe 2

Staple food: 200 grams (such as rice, noodles)

Meat: 250 grams (such as chicken breast, beef, fish)< /p>

Vegetables and fruits: 500 grams (such as cabbage, carrot + apple, banana + walnut)

Soup: (such as a bowl of fish soup, a bowl of beef soup)

Staple food: 300 grams (such as steamed buns + potatoes)

One serving of fruit: (such as banana, apple)

Protein: a box of skim milk

Food arrangement reference 2

First meal 7:00-8:00 breakfast

Carbohydrates: miscellaneous grains or cereals (200g )

Protein: one cup of protein powder or 2 egg whites

Vegetables and fruits: one banana or one apple

Lipid nuts: 2 walnuts

Nutritional supplement: One piece of multivitamin

Second meal at 10:00 AM

Carbohydrate: one piece of bread or one steamed potato

Protein: An egg white

Vegetables and fruits: a banana or kiwi fruit

Third meal 12:00AM lunch

Carbohydrates: rice (300g)

Protein: liver, beef, fish, chicken, tofu, etc. (200g)

Vegetables and fruits: daylilies, kelp, mushrooms, cauliflower, bean sprouts, bell peppers, spinach, etc. (200g)

Fatty nuts: a handful of cashews

Fourth meal 15:00AM snack

Carbohydrates: a piece of bread or a corn cob

Protein: T skim milk (250ml)

Vegetables and fruits: one banana or orange

Fifth meal 18:00AM dinner

Carbohydrates: rice (250g)

Vegetables and fruits: Same as lunch

Lipid nuts: 2 walnuts

Sixth meal: 21:00AM extra meal (as needed Choose whether to add a meal)

Carbohydrates: a piece of whole wheat bread

Protein: an egg white

Vegetables and fruits: an orange