What to eat to build muscle

The Internet age has entered into everyone's lives, and many ordinary people have become famous through the Internet because of their specialties. In recent times, we have found that many muscle training experts have attracted the attention of others through scientific muscle training. In the video, they not only shared their own exercise methods, but also talked about how to build muscles from various aspects. In fact, the most important one is diet. Diet is very important for muscle building, so what is the best thing to eat for muscle building?

1. Protein - Provides sufficient energy for the body

The human body needs to consume a certain amount of heat energy to maintain life and various activities. Bodybuilding and muscle building are inseparable from the supply of energy. The power of muscle contraction comes from energy, and the energy consumed by muscles in the human body increases greatly during training. Muscle growth requires adequate calorie intake. For every 0.45 kg of muscle gain, the body requires approximately 2500 kcal of calories. Protein and fat are both sources of calories. However, excessive intake of fat can easily accumulate in the body. Fitness enthusiasts who are afraid of gaining weight should consume more protein. The daily protein intake is usually not enough for a muscle-building training session, so it is best to get protein from nutritional supplements. →Muscle-building protein nutrition

2. Carbohydrates - provide energy and increase the synthesis state of muscle volume

Proper intake of carbohydrates can transform the muscle breakdown energy supply state formed by training into a synthesis state that increases muscle volume. Carbohydrates are also a source of energy. The correct way to supplement carbohydrates should be: rice, steamed bread and other staple foods should be supplemented for the main meals of the day; oatmeal porridge and bananas can be eaten as snacks before training; during exercise, sufficient sports drinks such as fitness drinks should be supplemented in time to ensure sufficient energy and stable insulin secretion levels required for muscle growth, and reduce muscle breakdown caused by insufficient sugar supply during training.

3. Promoting anabolic factors - reducing muscle breakdown and promoting muscle synthesis

Muscle protein is always in an alternating process of renewal and destruction: new protein is synthesized and old protein is broken down. The rate of protein synthesis and breakdown determines the size of muscle mass. The anabolic factors are like glue, which tightly gather the raw materials for muscle synthesis together and help muscles become stronger and more powerful. Anabolic factors are safe and effective sports nutrition foods that promote muscle synthesis. Common anabolic factors include creatine, glutamine, glutamine peptide, etc. Creatine is currently recognized as the best muscle-building supplement. It can not only effectively increase strength and athletic endurance, but also increase muscle and reduce body fat percentage. China is a major producer of creatine, so Chinese creatine has unique advantages in terms of content, quality, efficacy and cost-effectiveness. Reasonable supplementation of creatine during training can help build muscle faster and more effectively.

What is the best food to eat for muscle building? Looking at the introduction above, we know that protein foods, carbohydrates, and anabolic factor foods all have very good effects on muscle training. Therefore, in the face of such a situation, people who want to exercise their muscles can eat fatty beef, protein powder, eggs and other foods after exercise. This not only replenishes the consumed energy, but also can better exercise muscles.