The art of reasonable and balanced nutrition. Exercise and a balanced diet work together on muscles to encourage them to grow and recover from fatigue. Unfortunately, some bodybuilders and sports enthusiasts do not pay enough attention to diet. They think that training and exercise can lead to a strong body. If you want to gain a "body", you must strictly follow the diet plan just like you do exercise, and eat several times a day to ensure that your muscles can get the nutrients necessary for growth. The following is a bodybuilding diet guide recommended by bodybuilders.
First meal: breakfast
Since there is no food supply overnight, the body is in desperate need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" very slowly and provide long-lasting energy, making them a better choice. Such as oats, steamed buns, bread, etc.
Of course, you also need to consume protein to maintain a constant flow of amino acids in the blood, which helps prevent muscle catabolism. You can take half or one portion of whey protein nutrients or protein-enhancing nutrients, mixed with liquid food such as milk or soy milk.
Second meal: morning snack
About 3 hours after breakfast it is time to eat again. This is one of the smaller meals of the day. It only needs to provide the body with energy supply for the rest of the morning and maintain a continuous flow of amino acids in the blood. It can add some protein in moderation. Whey protein nutrients (or amino acid nutrients), creatine nutrients and glutamine nutrients. You can also take fruits. Fruit is also a good source of fiber, vitamins and minerals, which are often lacking in most bodybuilders' diets.
The third meal: lunch
The focus of lunch is protein and vegetables. Protein foods such as chicken, beef, fish, etc. are good choices during the muscle-building phase because they can provide additional calories (fat) in addition to protein. If you have consumed too much fat, you can take oil-absorbing nutritional supplements after meals.Know the elements. As for carbohydrates, you can choose any complex carbohydrate you want, such as potatoes, rice, and pasta.
The fourth meal: snack before training
Like the morning snack, the main purpose of this meal is to ensure a continuous flow of amino acids in the blood. It should take in creatine nutrients and glutamine nutrients about half an hour before training.
The fifth meal: after training and dinner
This meal consists of two parts. The first is whey protein nutrients (or amino acid nutrients) and branched-chain amino acid nutrients taken within 30 minutes after training. Whether you're trying to build muscle mass or lose body fat, this is the time to consume simple carbohydrates to replenish glycogen stores depleted during training. The ideal way is to consume protein and carbohydrates in a ratio of 1:2. It is necessary to ensure sufficient amino acids to rebuild muscles, but not to slow down the absorption of simple carbohydrates due to excessive protein intake. Gaining nutrients are the best choice.
The second part is dinner one hour after snack. It mainly consists of solid food, which should include a complex carbohydrate (such as rice, potatoes) and high-quality protein (such as steak), and eat a lot of vegetables;
Meal Six: Late Night Snack
The most important part of this meal is protein to ensure that the body provides amino acids during sleep. It is mainly amino acid nutritional knowledge or glutamine nutritional knowledge. Most bodybuilders avoid carbohydrates completely at night because they are more easily converted into fat during rest.