What to eat at night to gain muscle

In order to exercise their body strength, many people will choose to do some muscle training movements. In fact, when doing muscle-building exercises, it is not just exercise that can achieve the effect. You also need to pay attention to your diet. You should eat more foods with high fat content so that the body's fat can be converted into muscle during exercise. Try to eat more fish. So what is better to eat at night to build muscle?

Pay attention to protein intake. It is recommended to eat 10-15 egg whites (boiled) a day, 100g chicken breast, and 200g beef (can be replaced with chicken breast of equal weight). It is recommended to buy a bottle of creatine monohydrate powder and take it according to the instructions. In addition, vitamins must also be supplemented. There are seven meals a day, three daily meals, and four snacks. Eat a few eggs and milk at 7 a.m., breakfast, etc. (Two boxes of milk a day to supplement trace elements). Eat chicken breast at 10 a.m. Lunch is the same as usual, and the amount of food is up to you. Eat beef at 3 p.m. (To supplement creatine, you can drink five grams of creatine powder). You can start warming up at 3:30 and start training at 4 a.m. After training until 5 a.m., stretch the muscles (relaxation and stretching can help increase muscle and strength). Eat some fruit and egg white after training, and dinner as usual (try to keep dinner light).

Several misunderstandings during the muscle-building period

1. Not eating enough

90% of the lean muscle mass gained in a year will be produced during this approximately 3-4 month muscle gain period. Without a significant energy and nutritional intake, it will be difficult to maximize your progress.

During this period, your calorie intake must be greater than your expenditure by a certain margin, and you should gain a little body fat (note: a little!) during this period. But next summer, you can take advantage of an effective fat-loss period to perfectly present your year's gains.

What to eat for dinner to gain muscle

2. Not eating enough healthy food

Many fitness enthusiasts mistakenly believe that as long as they consume enough calories, they have met the nutritional needs of the muscle-building period.

This is completely wrong. Nutrients provide essential nutrients while providing calories, so please use healthy foods to complete your daily calorie supply during the muscle-building period.

Recommended foods: lean meat, oats, brown rice, sweet potatoes, potatoes, vegetables, beneficial fats (nuts, deep-sea fish, avocado), etc.

3. Lack of carbohydrates

Carbohydrates are one of the most important sources of calories during muscle building! Simple carbohydrates (fast-absorbing high-GI carbohydrates) after training can increase insulin levels and deliver glycogen to your muscles.

You can choose complex carbohydrates for breakfast, which can sustain function for a long time.