It’s exciting just thinking about it! So many delicious foods can actually help you grow muscles

Skinny men who are trying to gain muscle and weight can see muscle changes in just a few weeks by focusing on the following aspects. Muscle growth requires nutritional strengthening. Do you want to show off your beautiful muscles in the summer? From now on, we should focus on nutritional supplementation and strengthening.

For example, a daily muscle-building diet plan for men who want to reach 75 kg

Breakfast: 5 slices of bread or 2 steamed buns, 2 bags of milk (500 ml), 1 egg, 3 egg whites

Breakfast: 1 banana, 1 cup of whey protein drink (280 ml

Lunch: 250g rice/steamed buns, 200g chicken breast/fish/beef, 1 serving of vegetables (about 200g), 1 peach/apple/banana, 500ml milk

During exercise: 500 ml of fitness drink (before, during and after exercise)

After exercise: Muscle powder (take immediately after exercise) 25 grams, creatine (take immediately after exercise) 5 grams

Dinner: 200g rice or noodles, 200g chicken breast/fish/beef, 1 serving of vegetables (about 200g), 1 apple/peach/banana, 500ml milk

Muscle-building diet explained

1. Provide sufficient calories for the body

In order to promote muscle growth, calorie intake must reach more than 50 kcal per kilogram of body weight per day. If a 75 kg man wants to gain weight quickly in a short period of time, he needs 3750 kcal of calories per day. These calories can not only meet the energy needs of the basic functions of tissues and organs, but also provide sufficient calories for muscle synthesis.

It is recommended that muscle-building enthusiasts eat 4-5 meals a day. They can consume appropriate amounts of food during breaks at work, after exercise, or before going to bed.

2. Meat and carbohydrates cannot be ignored

Many muscle-building enthusiasts pay great attention to protein supplementation, but ignore the intake of carbohydrates (staple foods). People who want to gain muscle should consume at least 400-500 grams of staple food every day, such as bread, rice, steamed buns, noodles, etc. The main nutrients of these foods are carbohydrates. It is worth mentioning that fruits also contain certain carbohydrates. Those who want to gain muscle can eat more fruits, such as bananas, grapes, etc., during meals and after exercise to increase their carbohydrate intake. The energy supply ratio of dietary carbohydrates should reach 60%.

Carbohydrates are the most important, direct and economical source of energy for the human body. Proper carbohydrate intake can not only provide sufficient high-quality energy for exercise, but also minimize the proportion of muscle breakdown and energy supply during strength training.

3. Protein is an important material for muscle synthesis

In this diet, high-quality protein is included in almost every meal, such as eggs and egg whites for breakfast, beef and chicken breast for lunch and dinner, as well as whey protein drinks and muscle-building powder after exercise. These foods are the main sources of protein.

The most important component of muscle is protein. Without an adequate supply of protein, the muscle fiber structure cannot be built, and it is difficult for the muscles to become strong. Muscle protein may even break down due to excessive training.

4. Trace elements should be strengthened

Although the requirement for micronutrients is small, it should not be ignored but emphasized. For example, vitamin B1, B2, and B6 in B vitamins are closely related to energy metabolism and the metabolism of protein and amino acids. Vitamin B6 is a cofactor that catalyzes many amino acid reaction enzymes. These enzymes play an important role in protein metabolism. Chromium among trace elements has a definite effect of reducing fat and increasing muscle. While promoting the burning of body fat, it can promote the growth of muscle protein... Therefore, muscle-gaining enthusiasts need to strengthen the supplementation of trace elements, such as increasing food diversity, avoiding picky eating, and consuming sufficient vegetables and fruits.

In addition, as the loss of sweat increases during exercise, the body will also lose a large amount of vitamins and trace elements. Therefore, those who want to gain muscle should supplement them in an appropriate amount every day. It is very necessary to drink sports drinks with added multivitamins and trace elements before and after exercise.

Muscle-building foods explained

Muscle Building Powder

The muscle synthesis factor creatine and carbohydrates should be supplemented in a ratio of 1:7 for best absorption. If you consume protein and carbohydrates in a ratio of 1:4 immediately after exercise training, your body will be able to absorb and utilize them well and eliminate fatigue more quickly. Muscle-building powder combines the nutrients needed for muscle growth in scientific proportions, so the muscle-building effect is significant.

Creatine

The use of creatine can often make muscle growth more efficient. It is also currently recognized as a safe and effective muscle-building nutritional supplement that can enable muscle-building enthusiasts to significantly increase lean body mass and strength. Oral creatine can increase the creatine phosphate content in muscles by 20%, increasing the explosive power and endurance of muscles, so that fitness enthusiasts can perform higher-intensity training and promote muscle growth through the cycle of "muscles generate strength, strength generates muscle". At the same time, creatine brings water into the muscles, which increases the volume of muscle cells, helps muscle cells absorb amino acids, synthesize protein, increase the synthesis rate of muscle protein, and promote the growth of muscle tissue.

Fitness Drink

When exercising, you should drink sports drinks to replenish the energy consumption, water loss, and loss of nutrients such as vitamins caused by intense training. Taking fitness drinks as an example, 50 grams of solid fitness drinks contain 232 kcal of calories, which can ensure the energy supply during strength training, avoid the decomposition of muscle protein for energy, and improve the exercise effect and avoid fatigue. In addition, Danshen drink also contains a variety of minerals, vitamins and taurine, which can replenish electrolytes and vitamins while replenishing sugar.