The most important things that bodybuilders (that is, the direction of your desired physique) need to grow muscles every day are: 1. Protein 2. Carbohydrates 3. The calories consumed during a day’s exercise and daily life are also calories!
In terms of protein: body weight (KG)*2 (in grams): For example, if I am 75KG, I need 75*2=150 grams of protein supplement every day!
Carbohydrates: body weight*4 to 6 grams: 75*5=about 375 grams!
Heat energy: body weight * about 50 times: 75*50 = 3750 calories
Calorie conversion method: 1G protein = 1G carbohydrate = 4 calories
1 calorie (also known as kcal) = 1000 calories = 1000*4.182 joules = 4182 joules
Now that we have finished talking about the data, it is now the turn of the sources of these substances:
Sources of protein: egg white, red meat (beef, pork, fish, chicken breast, shrimp, etc.), milk, soybeans, tofu, etc. Generally speaking: 1 egg only contains about 5 grams of egg white. Protein, 100 grams of lean beef contains about 20-25 grams of protein! But there is also a whey protein powder for fitness, which is a good source of protein, and is faster and easier to absorb!
Carbohydrate sources: whole-wheat bread, steamed buns, rice, fruits (bananas are more commonly eaten), potatoes, sweet potatoes (sweet potatoes), noodles, etc. These are what I often eat, and potatoes and sweet potatoes are better sources!
For calories, you can search for a food calorie content table!
◆◆But it should be more difficult for you to master these things now, so let’s keep it simple
You must ensure that each of at least 5 meals a day must have about 20 grams of protein and about 80-100 grams of carbohydrates!
◆◆The two most important meals are breakfast and the meal that must be supplemented immediately after training. These two meals must be supplemented fully, otherwise it will equal half the effort with half the effort!
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Knowledge about supplements: (Friends who are in early contact with fitness and those who do not have a lot of muscle content do not need to supplement supplements in the early stage. Protein powder is enough at most. If you are a friend with some basic skills and a relatively high muscle content) , in addition to protein powder, branched-chain amino acids and creatine need to be supplemented! There are also some supplements not mentioned below. You should know what to eat when your training reaches a higher level!)
What is creatine?
For musclesIn terms of meat, creatine has two main functions. One is to provide energy for the rapid contraction of skeletal muscles, and the other is to promote muscle growth and improve muscle strength! It can support your stronger training volume
What are branched chain amino acids?
To put it simply, it prevents your muscles from being broken down during exercise, and it has the effect of promoting muscle synthesis!
Getting up in the morning:
5 grams of creatine, it is best to take it with about 20 grams of protein powder. If possible, buy a bottle of branched chain amino acids (it promotes muscle synthesis and prevents muscle decomposition). It also takes 5 grams of glucose. , if you buy branched chain amino acids in glue For capsules, you can use about 10 grams of glucose. If you buy branched chain amino acids as powder, add 10 grams more, because it is very bitter, and you can drink it sweeter! I did not write glucose in the following few times. Yes, just follow this dosage!
At the same time, you should also add about 80-100 grams of carbohydrates, such as oatmeal! Steamed buns and breads. Of course, it is best to eat fast-consuming carbohydrates (corn flakes, white bread, glucose, bananas, but it is not recommended. Eating bananas on an empty stomach) can quickly provide energy to the body and prevent muscle decomposition!
The second supplement taking time period:
Half an hour before training:
5 grams of creatine
5 grams of branched-chain amino acids: to prevent muscle breakdown during training
20g protein powder
80-100 grams of slow carbohydrates (I often eat oatmeal, whole wheat bread is also acceptable. Personally, I feel that liquid foods such as oatmeal soaked in water are easier to digest)
Slowly digesting carbohydrates are ideal pre-workout foods because they keep insulin levels low, which will help burn more fat during training and provide energy support for longer periods of time
The third supplement taking time period:
Within half an hour after training:
5 grams of creatine
40g protein powder
80-100 fast carbohydrates (bananas can be eaten here because they are not fasting and the fast carbohydrates mentioned above)
Eating fast-digesting carbohydrates after training can maximize insulin levels, quickly replenish depleted muscle glycogen and prevent the rise in cortisone levels, while slow-digesting carbohydrates have no these effects
The fourth supplement taking stage:
Half an hour before going to bed:
5 grams of creatine
30-40 grams of protein powder. In addition, if you have the financial ability to buy casein, you don’t need to take protein powder. It is more effective to eat 30-40 grams of casein, because it is a slowly absorbed protein that canEnough to provide you with a supply of protein throughout the night, so your body won't use up your muscles to provide energy!
Take creatine according to the above method for 5 consecutive days, that is, 4 times a day, a total of 20 grams!
After 5 days, just eat once a day, after training! Eat for 15 consecutive days!
Then stop taking it for about 10 days. The purpose of this is to avoid the problem of long-term use of creatine causing the body to adapt to this nutrient, which will lead to a decrease in the effect of creatine.
Generally speaking, taking it for 20 days a month is enough
But after stopping using creatine and then restarting it, you should still start from the "creatine loading" phase, that is, repeat the above steps again!
Final point:
When using creatine, you must pay attention to replenishing water and sugar. Sufficient water should be added every day to ensure the progress of cell water balance and prevent muscle tightness, stiffness or spasm after using creatine. Be careful not to drink creatine with hot boiling water to prevent the structural change of creatine hydrate. Taking creatine with grape juice and other sugary drinks can accelerate the increase in insulin concentration caused by sugar and accelerate the response of muscle cells. Creatine absorption. Therefore, proper sugar and water supplementation can promote the effects of creatine!