Developing toned muscles and building a healthy body are the pursuits of many men. However, for those who have just entered the fitness industry, some nutritional misunderstandings in fitness are like hidden reefs for novices who have just "entered the water". If you don't pay attention to avoidance, it is easy to "misunderstand". Not only will you fail to achieve the goal of bodybuilding and muscle gain, but it will also damage your health.
Misunderstanding 1: Focus only on training and not on nutrition
Many bodybuilding enthusiasts are keen on sweating in the gym. They can’t wait to bench press and curl as soon as they enter the gym... They think that the more they practice, the greater the intensity, and the better the effect of building muscle. However, they often ignore another key to building muscle. factors
--Nutrition. There is a jargon in the bodybuilding industry that says, "Building muscle in bodybuilding depends half on training and half on eating." This is indeed a popular summary of experience. "Exercise" refers to scientific training, and "eating" refers to reasonable nutritional supplements.
La Scott, the first Mr. Olympian in 1965, said: "Ninety percent of bodybuilding comes from nutrition." This sentence makes sense. Just like people knock down low bungalows and then build tall buildings, increasing
Muscle is also a process of first destruction and then reconstruction, and finally reaches excessive recovery. It is impossible to build high-rise buildings without enough raw materials, and it is difficult to grow muscles without reasonable nutritional supplements. So how to eat reasonably? Bodybuilding training
The daily diet configuration of the practitioner can refer to this formula, that is: moderate protein food plus low-fat food plus high-carbohydrate food.
Misunderstanding 2: Eat more meat to build muscle
Muscle growth requires adequate intake of raw materials, so many people have the misconception that "eat more meat to grow muscles." It is true that protein is the raw material for muscle growth. In order to meet the growth of muscles, the intake of protein
Need to reach 1.6-2g/kg body weight/day, but if these proteins are obtained solely by eating meat, the subsequent "by-product" may be excessive fat intake, and in the end, you will gain fat instead of muscle. So
Be sure to choose the right foods to supplement protein. On the one hand, you should choose meat foods with low fat content in your daily meals, such as skinless chicken breasts, lean beef, fish and other meats. Egg whites are also good choices;
If your budget allows, you can take some professional protein powder nutritional supplements, which can effectively help bodybuilders gain muscle without gaining fat.
Myth 3: The more protein, the better
Some bodybuilders mistakenly believe that "since protein is an important raw material for building muscle, the more you eat, the better it will be for building muscle." Facts have proved that this is really a beautiful mistake! The protein requirement of muscle gainers is indeed higher than that of ordinary people
For general muscle gainers, 1.6-2 grams of protein per kilogram of body weight per day can fully meet the needs. The excess protein cannot be used by the body. On the contrary, excess protein is harmful from a medical perspective
It will increase the burden on the human liver and kidneys. Long-term high-protein diet can cause abnormal liver and kidney function; in addition, a large amount of protein will produce a lot of toxic waste during the metabolism process, causing dehydration and acidification of body fluids, causing fatigue to occur early
, weakening the training effect.
Misunderstanding 4: Neglecting the supplement of vegetables and fruits
Many people tend to pay attention to supplementing enough energy and protein when building muscle, but do not pay so much attention to the supplement of vegetables and fruits. They think that these foods have no important role in building muscle. However, they do not know that this is what many bodybuilding people like
The reason why the muscle-building effect is not good. Vegetables and fruits are rich in vitamins and minerals. Muscle-building exercises will consume a lot of vitamins and minerals. If they are not effectively supplemented, it will easily cause energy and material metabolism
The disorder makes the body easily fatigued. More importantly, certain vitamins and minerals in fruits and vegetables, such as boron, zinc and Vc, can promote the secretion of ketones, which are beneficial to promoting muscle growth. Adequate vegetable and fruit supplements
Replenishing energy can often achieve the effect of building muscle with twice the result with half the effort; in addition, the lycopene, Vc, Ve, etc. rich in vegetables and fruits have good antioxidant effects and can effectively remove excessive oxidative substances in the body caused by strength training. /p>
Thereby protecting muscle cells and promoting fatigue recovery.
Myth 5: Eating a meal before going to bed can help build muscle
Many beginner muscle gainers, especially those with a thin body, in order to make your muscles grow quickly, you like to eat before going to bed. But after a while, you will find that the circumference of your muscles has not changed, and your belly
The thickness of the penis is growing day by day, which makes them very distressed and confused. In fact, the reason is very simple. If you eat more before going to bed, the body's metabolism slows down during sleep, and the calories cannot be consumed, which will inevitably be converted into fat and accumulated. What then?
Does adding time to eat help build muscle? First, eat some cakes, bananas and other foods 30 minutes to an hour before each exercise to ensure energy supply during exercise; secondly, seize the end of each exercise The last 30 minutes?
During this "golden period" of nutritional supplementation, muscle synthesis is at its peak. Supplementing one or two eggs or a spoonful of protein powder can help with the repair and reconstruction of injured muscles and tissues and the symptoms of muscle soreness. minus
light.