Question 1: What foods are better to eat for muscle building? There are also foods recommended for fruits and meat training:

1. Fatty beef;

Fatty Beef is high in protein and has been detoxified, so eating more of it is not burdensome to the body. Beef also contains less fat, making it the first choice food to promote muscle gain.

2. Egg food;

Eat cooked eggs. If they are raw, they will not only be nutritious, but will also bring germs into the body, affecting the normal growth of muscle groups. For example, steamed eggs should be steamed thoroughly.

3. Carbohydrates, such as multigrain steamed buns, corn, oatmeal;

4. Vitamin-rich foods, such as fruits and vegetables.

As for fruits, it is recommended to eat bananas, apples, oranges, etc.

Principles of muscle-building diet

1. Supplement sufficient calories: Muscle growth consumes energy. Without enough calories, it is impossible to ensure normal muscle growth.

2. Supplement sufficient carbohydrates: During bodybuilding training, energy is mainly provided by glycogen. The carbohydrates consumed can replenish glycogen, supply energy, and prevent muscle decomposition caused by training

< p> 3. Supplement high-quality protein raw materials: Protein is the cornerstone of muscle composition and the basis for muscle growth, so you must consume sufficient high-quality protein every day.

4. Maintain appropriate hormone levels: Growth hormone, insulin and testosterone in the body are essential for muscle protein synthesis. Hormone levels can be regulated through diet and nutritional supplements to promote muscle growth.

Question 2: What vegetables and fruits are good for building muscle? In the process of fitness, diet is indeed a very important issue.

It is recommended that you eat six meals a day, three of which are main meals. These three meals are breakfast, lunch and dinner. These three meals must contain A certain amount of protein, such as eggs, fish, diced meat, chicken, etc., and at least two meals containing a lot of vegetables.

The remaining three meals should be taken as side meals and eaten 40 minutes before training. One meal, this meal only contains protein and carbohydrates, a steamed bun or a bowl of oatmeal, plus two or three eggs. The function of this meal is to ensure that the body provides sufficient energy during training. .

After training, you should have a supplementary meal, because within an hour after training, the body needs a protein supplement. This meal cannot be ignored. It is also a steamed bun or a bowl of oatmeal. Eat two eggs at the same time.

We have mentioned five meals above, so the last meal should be an hour before going to bed, because the body secretes growth hormone while sleeping, so supplementing some protein before going to bed is good for muscle growth. It is very beneficial, just eat two eggs.

Of course, you can also replace the eggs mentioned in all meals with other protein-rich foods, but oatmeal and steamed buns are both very good Talking about water compounds, other things like rice, bread, low-fat biscuits, etc. can also be used.

In short, it is to eat once every three hours, each meal is rich in protein, and it must be ensured every day Eat enough vegetables and fruits, and replenish plenty of water. In this way, your muscles will continue to grow, and your physical fitness will also improve accordingly.

Question 3: What should you do if you want to build muscles? What food to eat? A complete fitness program should include three aspects: eating (diet), training (training), and sleeping (sleep), and training consists of three main parts: cardiopulmonary, strength, and flexibility. In view of this, the training plan I gave is: 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in the middle. Strength training mainly includes: 1) Back: pull-ups (neck pull-down); 2) Chest: bench press (seated chest press); 3) legs: barbell squat (Smith squat); 4) shoulders: barbell Press (dumbbell press); 5) Arms: Barbell curl (dumbbell curl); 6) Abdomen: sit-ups (lying leg raise). Training notes: Training 3 times a week, every other day, about 1 hour each time, training the whole body, one movement for each part, the movements in brackets are reserved, 3 groups of one movement, 8-12 times each group, between movements The interval is 2 minutes, and the interval between groups is 30-60 seconds. Exhale when exerting force, inhale when relaxing, and the movements should be steady and slow.

Gradual increases in weight must be used to allow the muscles to adapt and respond to training. Use weight-adjustable equipment for training. This allows the muscles to respond better to the resistance generated by the machine. Because it allows more muscles to participate in exercise. When doing movements, whether you are lifting or putting them down, you must control your movements so that you can concentrate your force and avoid borrowing force. Diet: Eat small meals frequently, and consume more eggs, milk, and meat in moderation. The daily diet is: moderate protein, low fat, high carbohydrate content. The ratio of the three main nutrients should be about 25:20:55. Staple foods such as steamed buns, noodles, and rice, as well as potatoes, oats, potatoes, etc. have very high carbohydrate content and can be used as the first choice. Protein is the most important nutritional source for muscle growth. Bodybuilding trainers should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steaks, etc. In terms of sleep: It is best to sleep for 8 hours every night. If you have time at noon, you can take a nap for 30 minutes. By the way, try to arrange training time in the afternoon to evening, because the human body's physical strength and flexibility are at its best during this period. Finally, I wish you early fitness success! 14 secrets to increase muscle mass: heavy weight, low reps, multiple sets, long displacement, slow speed, high density, synchronization, peak contraction, continuous tension, relaxation between sets, training more large muscle groups, and post-training Eat protein and rest for 48 hours. It’s better to take it easy than to take it easy.

Question 4: What should people who build muscles eat more? protein! protein! protein! protein ! You should replenish protein within half an hour after exercising. To grow muscles.

Want to improve your fighting skills? (Do not approve of fighting)

Personal feeling: First improve your psychological quality. This means that you can't be afraid of him, you can't feel guilty, you have to be confident when you see that little B, if you are scared mentally, you will lose before the fight even starts. Forget about those moves in videos and movies, they are not practical here. They are just routines. They fight according to the arrangement. In reality, it has long been messed up. Have you ever seen us fight, who still shows off? Make a shape like a monkey stealing a peach, a roc spreading its wings, a golden hook hanging upside down, a golden rooster standing alone, etc.? Haha, bricks are the most practical.

You also need to be able to take a beating. As long as you are not afraid of pain, the force of your blow will be able to subdue the opponent. At that time, let us men take care of all the usual unhappiness and worries on each other, haha. . . . .

Question 5: What fruits can be eaten to build muscles? Everyone wants to drink more water, but it also makes your muscles look better.

No matter what kind of fruit you eat, you can’t lose weight or build muscle. Fruit contains fructose, which makes you fat if you eat too much, but it has basically no protein and has nothing to do with muscles.

However, there are some elements in fruits that are good for the human body, but these benefits have little direct relationship with muscles.

The first step if you want to exercise is to practice seriously instead of getting hung up on these minutiae issues

Question 6: What kind of fruit is good to eat after a lot of exercise? Hello!

After strenuous physical exercise, especially after long-distance walking or long-distance running, people often feel soreness in their waist and legs or body muscles, fatigue, and perhaps a sense of hunger and thirst. At this time, what kind of drink should be drunk and what kind of food should be eaten? Many people don't pay attention. In fact, there is a lot of knowledge in this. Some people, when hungry, thirsty and tired, drink from Coca-Cola bottles, chew chocolate candies in their mouths, or eat sausages, ham, roast chicken, etc. Is this good? The answer is no. Drinking the above-mentioned drinks and eating the above-mentioned foods when you are hungry, thirsty and tired will not only be ineffective in relieving soreness and fatigue, but on the contrary, will aggravate soreness and fatigue. What the author says is by no means alarmist, but has scientific truth;

As we all know, food can be divided into two categories: alkaline food and acidic food. People must eat a combination of acid-base food to maintain blood circulation in the body. pH is the balance of pH values. The so-called acidic or alkaline food is not identified by the taste or taste. It is mainly based on the chemical elements contained in the food after it is absorbed and oxidized by the body. Generally, foods containing more non-gold elements such as nitrogen, sulfur, and phosphorus are acidic foods, while foods containing more metal elements such as sodium, potassium, calcium, and magnesium are alkaline foods.

Foods that do not taste sour are acidic foods. For example, vinegar is sour, and fruits such as oranges, tangerines, plums, and apricots are also sour. However, they are not acidic foods. On the contrary, they are typical alkaline foods. Another example is grain, candies, pastries, fish, pork and other animal meats, which are not alkaline foods but are all acidic foods.

Under normal circumstances, the pH of human blood is balanced, and it is better to be slightly alkaline. After intense physical labor and strenuous physical exercise, sugar, fat, and protein in the body will be decomposed in large quantities to produce more acids. Due to the large production of these acids, people will feel soreness in the waist, legs or whole body muscles, and make people feel... Fatigue and fatigue. If you drink Coca-Cola under such circumstances, and Coca-Cola contains high sugar content, it will be an acidic food; and then eat chocolate candies, sausages, ham, roast chicken, etc., which are all acidic foods. After eating these things, they will definitely "add fuel to the fire" and will definitely increase the acidity in the blood, thereby aggravating the soreness of the human muscles and making it impossible to eliminate fatigue in time.

So what should you eat after working or exercising? The answer is: you should eat alkaline foods. First of all, in terms of beverages, it is best to drink milk, soy milk, tea, fruit juice (without sugar), mineral water or boiled water (among animal foods, only milk and animal blood shavings are alkaline foods, the others are Acidic food). As for food, the most suitable foods to eat after labor and exercise are tofu, dried tofu and various soy products, as well as fresh fruits, melons and various vegetables. These are great alkaline foods. Kelp is known as "the crown of alkaline foods". In addition, stir-fry sesame seeds and soybeans, add shredded ginger and a little salt, drink them with boiling water, and you can quench your thirst and satisfy your hunger. Sesame seeds, soybeans, and ginger are all good alkaline foods. After eating them, they are also very beneficial to reducing the acidity in the blood and relieving fatigue.

Question 7: What to eat after muscle training. Eat vegetables and high-protein foods before and after fitness. This will be very helpful and effective in your fitness process.

If If you really want to improve your figure, I strongly recommend that you go to the gym and buy a monthly card to practice. Also, if you want better results, you’d better buy protein powder for fitness and eat more nutritious ones. Food, if you want to do fitness, the best time is in the afternoon. Practice 4-5 days a week, 2-3 parts a day, and practice for two to three hours. I believe you will get good results if you practice this way. I am also working on it)