We know that if you want to build muscle, diet, training, and rest are all indispensable!
In terms of training, maybe you try your best every time and make no mistakes. Maybe you have a coach who can help you arrange it, or you already have a training list planned and report to the gym when the time comes every day.
In terms of rest, it is not too difficult to make sure you go to bed on time. In terms of diet, whether it is food preparation, what to eat, or whether there is time to eat, it is a big trouble. How should you eat when you are building muscle?
Have you exhausted yourself in the gym, but your muscles haven’t grown yet? Come on, take a look back at your diet!
1. Give priority to three meals
Whether you are training or not, taking care of three meals is very basic! Generally speaking, it is recommended that all three meals must have low GI carbohydrates, some high-quality protein, and enough fiber and other nutrients. It is not easy to have ideal meals for three meals. The more recommended way is to go to the buffet.Be able to pick what you need and avoid foods that are too greasy and unhealthy! Also, prepare your own food and eat whatever you want.
2. Intake protein regularly
We should have heard that to build muscles, you need to eat more protein! This sentence is correct, but what should we do?
In fact, overeating and eating a lot of meat at one meal is not the answer! The best way is to spread your protein throughout each meal!
Generally speaking, train muscles For people, the number of grams of protein they need per day is about body weight * 1.5 to 2.0. However, the protein that can be absorbed in one meal is only about 30 grams, so dividing it into three meals and adding other meals to consume such as whey protein powder will not It would be too much of a burden at once! Ingest protein once every 2 to 3 hours to maintain a certain concentration of amino acids in the body, so as to keep the muscles in a state of assimilation!