There is scientific discovery: daily consumption of moderate protein foods plus lower-content fat foods and high-content carbohydrate foods, while reasonably supplementing "promoting factors" that promote synthesis and prevent decomposition can ensure muscle growth.
1. Supplement sufficient thermal energy
The human body needs to consume a certain amount of heat energy to maintain life and perform various activities. Bodybuilding training is even more inseparable from the supply of energy. The power of muscle contraction comes from energy. During bodybuilding training, the energy consumed in the human body, especially skeletal muscles, greatly increases. Muscle growth requires adequate calorie intake, because for every 0.45 kilogram (about 1 pound) of muscle added, the body requires approximately 2,500 kcal of heat. In order to promote muscle growth, caloric intake must reach more than 50 kcal/kg body weight/day. Taking a 70 kg male as an example, the total calories should reach 3500 kcal/day to meet the sufficient calories required for muscle growth.
2. Supplement sufficient carbohydrates
During bodybuilding training, energy is mainly provided by glycogen. The most effective way to replenish glycogen is to consume a carbohydrate-rich meal before training or competition or at breakfast to provide sufficient energy for training. In order to obtain good training results, you must also pay attention to supplementing sports drinks and fitness drinks before, during and after exercise.
In addition, a meal after training is also crucial for bodybuilding enthusiasts. Intake of appropriate carbohydrates can transform the muscle decomposition energy supply state caused by training into the synthesis state of increasing muscle size. Don't just eat simple carbohydrates because they are quickly digested and cause insulin secretion to peak and fall back quickly, causing blood sugar to drop. The side effect is to stimulate terrible catabolism, because in order to prevent the rapid decline of insulin levels, the body will secrete another hormone, glucagon, which can cause catabolism and destroy muscle tissue.
Therefore, the correct way to replenish carbohydrates should be: the main meal of the day should be supplemented with staple foods such as rice and steamed buns. For additional meals before training, oatmeal, bananas, and exercise can be included.During the process, sufficient amounts of sports drinks such as fitness drinks should be added in time to ensure sufficient energy and stable insulin secretion levels required for muscle growth, and to reduce muscle decomposition caused by insufficient sugar supply during training.
3. Promote synthesis and reduce decomposition
Muscle proteins are always in an alternating process of renewal and destruction: new proteins are synthesized and old proteins are broken down. The rate of protein synthesis and breakdown determines the size of muscle mass. Anabolic factors are like glue, tightly gathering the raw materials of muscle synthesis together to help muscles become stronger and stronger.
What are anabolic factors? Anabolic factors are safe and effective "anabolic and anti-catabolic" sports nutrition foods. Common anabolic factors include creatine, glutamine, glutamine peptides, casein, ovalbumin hydrolysates (containing dipeptides, tripeptides, and free amino acids), ornithine complex (OKG), branched-chain amino acids, and β-Hydroxy-β-methylbutyrate (HMβ), etc. Creatine is currently recognized internationally as a powerful muscle-building supplement. It can not only effectively increase strength and exercise endurance, but also increase muscle and reduce body fat percentage. China is a major producer of creatine, so Chinese creatine is both content and It has unique advantages in terms of quality, efficacy and cost-effectiveness. What I must remind everyone here is that creatine must be used correctly, and you must pay attention to supplementing sugar, water and protein at the same time during the period of taking it.
4. Supplement high-quality protein raw materials
Bodybuilding training causes muscle thickening through "supercompensation" caused by "overload". In order to achieve "overload", there must be sufficient energy sources, and in order to achieve "super compensation", there must be abundant repair materials. The recommended protein intake for bodybuilders is 1.6 to 2.0 g/kg/day. (Include protein supplementation in natural diet, do not rely solely on whey protein powder to supplement this amount.)
Whey protein is currently the best source of protein for muscle growth. It is not only rich in amino acids, but its appropriate amino acid composition is easier for the body to utilize than other proteins to form its own muscle protein. High-quality whey protein is rich in branched-chain amino acids, which can better promote muscle growth and prevent muscle breakdown. At the same time, high-end whey protein products such as protein matrix also add protein content, which can greatly improve the biological activity of whey protein and promote the absorption of whey protein in muscle cells.