Strong muscle "eat"

Warming temperatures, garment unlined upper garment gradually thin, good figure creature has been ready, is not ready to muscles are also don't worry. Now tell me about how to increase muscle shape and size.

Much food time

Get 3 meals for 4 or 5 meals, so better able to provide the energy for the synthesis of muscle and nutrition, not hungry muscles, affecting synthesis.

Isn't that adds the trouble. After work, have a cup of milk, eat a fruit, or after the movement to eat bread, milk, bananas, etc., or a sports drink, a protein shake, is feasible.

Avoid overeating. The same amount of food, if eat to separate, can improve the body's absorption of nutrients, keep good gastrointestinal function, increase the supply of nutrients; However, if on a time to eat, not only adequate energy to muscles, also can cause heat excess and converted into fat, also produce the we often encounter the phenomenon of "fattening does not increase muscle".

Many staple food

The staple food for people who want to add muscle is very important, it is the best energy source of body composition, muscle training best carrier of sustained energy.

The body lacks carbohydrates can produce a series of adverse effects, such as fluid acidification, easily fatigue, reduced exercise capacity, slow response, the brain, and so on.

Can the potatoes, sweet potatoes, yams, pumpkin, chestnut, red bean, mung bean, glutinous rice cooking dishes or snacks, such as this can increase the carbohydrate intake.

More protein

The main nutrients of muscle is protein. Suggest good selective absorption, high biological activity of high quality protein intake, and, in order to be able to achieve the best gain effect, the intake of protein, one is to ensure that adequate intake of quality protein, the second is to choose the proper time. Bodybuilding tend to choose such as milk, whey protein, beef, chicken, fish, egg white, such as food, if press the weight to calculate, daily protein should reach the 2 g/kg body weight; And attention should be paid to these foods will be assigned to the first day of the month (including meals) before and after the movement of each meal, so as to ensure that protein is absorbed adequately, and give the muscle nutrition.

Less fat

Add muscle group is need high quantity of heat, but high heat does not equal to high fat. The sort of "more meat long muscle", "big fish big meat to the net" approach is not desirable.

Sport is the premise

Degree of muscle circumference and volume growth without movement, especially the load strength training. The load strength training, such as increased with the dumbbell, barbell stimulation to muscle, using combination instrument for muscle exercises, etc.