What to eat for bodybuilding to grow muscles quickly

In fact, a fit body cannot be achieved by exercise alone. In addition to exercise, you should also adjust your eating habits. Only a good eating habit can make muscles grow in your body instead of just fat, and it can also allow you to achieve the effect of fitness faster. It’s just that many people don’t know much about how to grow muscles through diet. In fact, you should make arrangements yourself.

1. For dietary arrangements, it is more appropriate for beginners to adopt the “5 meals a day method”: that is, eat 5 times a day. The proportions of the five meals are: breakfast accounts for 20% of the total daily amount, morning snack accounts for 10%, lunch accounts for 30%, afternoon snack accounts for 10%, and dinner accounts for 30%.

2. The composition of the diet, the daily recipe formula is: moderate protein, less fat, and high carbohydrates. The ratio of the three main nutrients should be about 25:20:55. Staple foods such as steamed bread, noodles, rice, as well as sweet potatoes, oats, potatoes, etc. have very high carbohydrate content and can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry, steak, etc. Fatty acids that are required to maintain normal growth of the human body but cannot be synthesized in the body are called essential fatty acids, and are mostly found in olive oil, corn oil and soybean oil. Moderate intake can meet the body's needs without increasing the risk of cardiovascular disease.

3. Eat more alkaline foods. The body fluids of normal people are weakly alkaline. After fitness exercises, the sugar, fat, and protein in the body are broken down in large quantities, producing acidic substances such as lactic acid and phosphoric acid, which make people feel sore muscles and joints and mental fatigue. At this time, you should eat alkaline foods such as vegetables, sweet potatoes, citrus fruits, and apples to maintain a basic balance of acidity and alkalinity in the body in order to eliminate fatigue caused by exercise as soon as possible. In addition to alkaline foods such as vegetables and fruits, you should also supplement with a variety of essential vitamins to make up for the losses during metabolism and sweating and meet the needs of bodybuilding training. Nutritional supplements can provide the body with various nutrients quickly, conveniently and efficiently, promoting muscle growth and recovery.

Protein supplements. Whey protein has the fastest absorption and the highest absorption rate. It is the best protein supplement after training and can quickly fill muscle cells. Soy protein is the only complete protein among plant proteins. Although its absorption rate is lower than that of whey protein, it is very beneficial for female bodybuilders.

Then we should take in some nutrients we need every day, such as protein. Because when we do strenuous exercise, we will feel that the protein in our body has been broken down to a large extent. If we do not replenish it in time, our body will lack protein, so we should eat fresh vegetables at this time.