How to eat to build muscle

To exercise muscles, you must not only master scientific exercise methods, but also pay special attention to your diet. I try to eat less chicken, duck, fish and meat, and try not to eat high-calorie foods. You can eat more fruits rich in red pigments. They can help us enhance the exercise effect more effectively and ensure a balanced diet. Let me introduce to you how to eat when exercising muscles.

1. The heat energy consumed during exercise is mainly supplied by the oxidation of sugar and fat. The metabolic mobilization of fat in the body is slow, and sugar becomes the main source of rapid energy supply. If the exercise is short-term, only half an hour or 40 minutes; the heat energy consumption is not large, and the body's sugar reserves are sufficient, so general fitness exercises on an empty stomach will not cause any "disease". Special note: The amount of energy consumed during exercise is generally proportional to the intensity, size, and duration of the exercise. The total amount of sugar stored in the human body is about 300 to 400 grams, and all oxidation can only provide 1200 to 1600 kcal of energy. Therefore, when you participate in some long-term intense exercise on an empty stomach, the body's sugar reserves will be consumed in large quantities, and hypoglycemia may occur, with symptoms such as dizziness, weakness, and black eyes.

2. It can be determined according to personal habits. Nutritional principles: Some people are accustomed to exercising on an empty stomach after getting up, and they don’t feel any discomfort afterwards. Some people feel that they have more energy to exercise after eating a small amount. In this case, they can eat a little less before exercising, such as a bowl of porridge, milk or soy milk. The total amount should not exceed about 500 ml. Special attention: Do not eat too much or too large a volume, and it is best to eat easily digestible foods such as milk and bread. Exercising after eating a lot will cause the gastrointestinal tract to swell and the diaphragm to push up, which will affect your breathing during exercise to a certain extent. Not only will the digestion and absorption of food be poor, but the food will also vibrate in the stomach, which may also cause nausea, stomach pain, and even vomiting.

If we want to achieve the effect of muscle training, we can eat more protein-rich foods. We must ensure that our body has sufficient nutrition to achieve the best training effect. It can provide energy support for our muscle training. Do not eat high-calorie foods and eat less acidic foods.