The muscles all over the body are actually "sculpted" by mouth

Arnold Schwarzenegger, the seven-time "Mr. Olympia" winner and famous movie star, is an idol worshipped by many bodybuilding enthusiasts. Even today, his unmatched biceps and pectoral muscles are still talked about. The purpose of bodybuilding is to effectively increase the muscle mass of various parts of the body through training. Scientific training methods can sculpt muscles and make them more perfect. For the majority of bodybuilding enthusiasts and bodybuilders, the first thing they should focus on is the growth of muscle mass. There are many factors that affect muscle growth, among which age and nutrition are the most important, especially scientific nutrition, which can make you succeed or fail.

Bodybuilders have well-developed muscle volume and clear muscle lines, which is the result of long-term, overloaded, high-intensity strength training. At the same time, it is also inseparable from scientific and reasonable nutrition. Reasonable nutrition can enhance the muscle-building effect of strength training. The following is a review of sports nutrition foods that affect muscle growth during bodybuilding.

1. Sports nutrition foods with clear effects

1. Creatine

Creatine is a natural substance found in meat and fish. It is also normally found in the human body. Creatine phosphate, which is synthesized from creatine and phosphoric acid, is one of the main energy substances in the human body. The average person's daily creatine requirement is 2 to 3 grams, half of which can be obtained from food, and the other half can be synthesized in the human liver, kidney and pancreas from arginine, glycine and methionine.

There are many studies on the effects of creatine on athletic ability. Creatine supplementation can improve athletic ability and promote recovery after training. Studies have reported that taking 20 grams of creatine per day (or 0.3 grams per day per kilogram of body weight) for 4 to 7 consecutive days can increase the concentration of creatine and creatine phosphate in muscles by 10 to 30%.

2. Whey protein

Many studies have shown that athletes need to increase their protein intake in their diet. Athletes should consume approximately 1.3 to 1.8 grams of protein per kilogram per day. Jose Antonio, president of the International Society of Sports Nutrition, recommends that for athletes who want to increase muscle mass, the daily protein intake should be approximately 1.5 to 2.0 grams per kilogram of body weight. Taking bodybuilding for a person weighing 75 kg as an example, 110 to 150 grams of protein is needed every day. If you only get it from food, you will need 30 to 50 egg whites or 500 to 750 grams of lean beef. Therefore, with such a large protein requirement, it is necessary to choose some high-quality protein supplements as a supplement in addition to diet.

Whey protein is a type of protein extracted from milk using modern production technology. It is not only easy to digest, but also has a high metabolic rate. It has a high effective utilization rate and is absorbed quickly after hydrolysis. Nitrogen can reach a peak in the muscles within a few minutes and can provide a large amount of essential amino acids.

3. Weight gain powder and muscle gain powder

One of the most common methods athletes use to increase muscle size is by adding extra calories to their diet. Studies have consistently shown that simply eating 500 to 1,000 extra calories in your daily diet will cause you to gain weight, however only about 30 to 50% of the weight gained from a high-calorie diet is muscle, with the remainder being fat tissue. Therefore, increasing calorie intake can increase muscle mass, but the resulting increase in fat tissue is what every bodybuilder wants.

Weight gain powder and muscle gain powder are a type of high-calorie nutritional supplement. Its main ingredients include carbohydrates, proteins, various vitamins and trace elements. Some also contain creatine, glutamine, branched-chain amino acids, carnitine, methyl chromium, etc., which can maximize the supplement of various nutrients needed for bodybuilding training. There is an unwritten saying in China now that any powder with a protein content above 33% is considered muscle-building powder, and any powder with a protein content below 33% is considered weight-building powder.

4. Glutamine

Glutamine can increase muscle cell volume and stimulate the synthesis of muscle protein and glycogen. Therefore, supplementing glutamine (6 to 10 grams) before or after exercise can promote protein synthesis, thereby achieving greater muscle volume and strength.

2. The relationship between muscle growth and age

The growth of human muscle changes with age and can be divided into three stages: rapid growth, relative stability and obvious decline. From birth, as a man's body continues to grow and develop, his muscles grow year by year, reaching their peak at the age of 25, and then slowly decline year by year. Women reach their peak at around 22 years old. The water content of muscles in adolescents is higher than that in adults, while the reserves of muscle protein energy substances are lower than those in adults. Muscle fibers are thinner, muscle strength and endurance are weak, and they are prone to fatigue. The younger the age, the greater the difference between them and adults. Therefore, it is not advisable for younger teenagers to engage in long-term, high-intensity, and high-intensity muscle training. After adolescence, muscle growth is relatively stable, and high-volume, high-intensity training is most effective at this time. The effect of training during the period of obvious muscle decline is relatively poor, but as long as the body is normal and healthy, sticking to proper muscle training can still achieve good results.

Compared with ordinary people, people who regularly do bodybuilding exercises have more energy substances such as adenosine triphosphate and creatine phosphate in their muscles, more abundant blood vessels, and stronger acid resistance and anaerobic glycolysis capabilities. The higher the training level, the greater the energy reserves, the greater the exercise tolerance, and the more new capillaries are formed in the muscles. The increase in capillaries can increase blood flow in the muscles, speed up metabolism, and also increase muscle volume. Therefore, only by persisting in long-term bodybuilding training can you strengthen the material metabolism of muscles, increase the energy reserve of muscles, make muscle fibers thicker and more numerous, and increase muscle mass.