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 that have just been "launched into the water" Newbies, if they don't pay attention to avoidance, can easily "hit the rocks", which will not only fail to achieve the goal of bodybuilding and muscle gain, but will also damage physical health.
Reef 1: Focus only on training but not nutrition
Many bodybuilding enthusiasts are keen on sweating in the gym. As soon as they enter the gym, they can’t wait to bench press and curl... They think that the more they practice, the greater the intensity and the better the effect of muscle building, but they often ignore the importance of muscle building. Another key factor – 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. Larry Scott, the first Mr. Olympian in 1965, said: "Ninety percent of bodybuilding comes from nutrition." This sentence makes sense. Just like people knock down a low bungalow and then build a tall building, building muscle is also a process of first destroying and then rebuilding, and finally achieving excessive recovery. It is impossible to build tall buildings without enough raw materials, and it is difficult to grow muscles without reasonable nutritional supplements. So how to eat reasonably? The daily diet configuration of bodybuilders can refer to this formula, that is: moderate protein food plus low-fat food plus high-carbohydrate food.
Reef 2: Eat more meat to grow muscles
Muscle growth requires the intake of sufficient 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 protein intake needs to reach 1.6-2 grams/kg body weight/day. However, if these proteins are obtained by eating meat alone, there will be "by-products" that will follow. It may be due to excessive fat intake. In the end, instead of growing muscles, you gain fat. Therefore, you must choose appropriate foods to supplement protein. On the one hand, you must 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; On the one hand, if the economy allows, you can take some professionalProtein powder nutritional supplements can effectively help bodybuilders build muscle without gaining fat.
Reef 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! Muscle gainers do require more protein than ordinary people. For general muscle gainers, 1.6-2 grams of protein per kilogram of body weight per day can fully meet their needs. Protein cannot be used by the body. On the contrary, excessive protein is harmful from a medical point of view and will increase the burden on the human liver and kidneys. Long-term high-protein diet can cause liver and kidney dysfunction; in addition, large amounts of protein will produce a lot of toxic waste during the metabolism process, causing dehydration. and acidification of body fluids, causing fatigue to occur earlier and weakening the training effect.
Reef 4: Ignore 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 why many bodybuilders gain muscle. The reason for the poor effect. Vegetables and fruits are rich in vitamins and minerals. Muscle-building exercises will consume a large amount of vitamins and minerals. If they are not effectively supplemented, it will easily cause energy and material metabolism disorders, and the body will easily fatigue. More importantly, certain vitamins and minerals in vegetables and fruits, such as boron, zinc and Vc, can promote the secretion of testosterone, and testosterone is beneficial to promoting muscle growth. Adequate supplementation of fruits and vegetables can often achieve twice the result with half the effort. Effect; In addition, lycopene, Vc, Ve, etc., which are rich in vegetables and fruits, have good antioxidant effects and can effectively remove excessive oxidative substances in the body caused by strength training, thereby protecting muscle cells and promoting fatigue recovery. More fitness and nutrition knowledge: http://www.jirou.com/yingyang/
Reef 5: Eating before bed helps build muscle
Many beginner muscle gainers, especially those with a thin body, like to eat before going to bed in order to make their muscles grow quickly. But after a while, they will find that the circumference of their muscles has not changed, but the thickness of their belly has increased 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. So when is the best time to add meals to 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 opportunity to seize every exercise This "golden period" of nutritional supplementation occurs within 30 minutes after the end of the period.This is the period when muscle synthesis is at its peak. Supplementing one or two eggs or a spoonful of protein powder can help repair and rebuild injured muscles and tissues and reduce symptoms such as muscle soreness.