As there is no food supply overnight, the body is in urgent need of heat, especially sugar, to provide energy for the first few hours of work. Complex carbohydrate "burns" slowly and can provide energy for a long time, so it is the best choice. Of course, you also need to take protein to keep the continuous inflow of amino acids in the blood, which helps to prevent muscle catabolism. This meal provided about 50 grams of protein.
Morning snacks
Three hours after breakfast is the time to eat again. This is a smaller meal in a day, which only needs to provide energy for the body and maintain the continuous flow of amino acids in the blood for the rest of the morning. Amino acids come from protein. Protein can choose chicken breast or high protein powder for this meal, and can also eat some sugar, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders.
lunch
Lunch focused on protein, including complex carbohydrate and vegetables. Protein food, such as beef and fish, is a good choice to gain muscle, because these foods can provide extra calories (fat) besides protein. Moreover, the fat contained in fish is unsaturated fatty acid, which is beneficial to human health. As for sugar, you can choose any complex carbohydrate you want, such as potatoes, rice and pasta.
Before training
Like snacks in the morning, the main purpose of this meal is to ensure the continuous inflow of amino acids in the blood. It should be taken at least one hour before training. In the muscle building stage, you can choose a high-protein drink and add some sugar.
After training and dinner.
This meal consists of two parts. The first part is a drink to be drunk within 30 minutes after training. In addition, monosaccharides should be ingested to supplement the consumed glycogen reserves. The most ideal way is to take protein and sugar at the ratio of 1:2. 25 g ~ 30 g protein is ideal, because it is necessary to ensure enough amino acids to rebuild muscles, and it is not possible to slow down the absorption rate of monosaccharides because of excessive intake of protein.
The second part of the meal was eaten an hour after dessert. It consists of solid food, including a kind of complex carbohydrate, such as rice, potatoes and high-quality protein (such as steak), and a lot of vegetables.
midnight snack
The most important part of this meal is protein, which ensures that amino acids are provided to the body during sleep. If you want to eat, you can also eat a little sugar. Of course, most bodybuilders always avoid sugars completely at night, because they are easier to turn into fat during rest.
How much fat is good for muscle gain?
How much fat does it take to grow a muscle mass? This is a difficult question to answer. Scientists have begun to distinguish the roles of different nutrients in protein's metabolism. Studies have confirmed that a certain amount of fat and calcium can affect the balance of nitrogen in human body.
Therefore, experts suggest that the intake of fat should be kept below 30% of the total daily calories; Otherwise, any excess fat will reduce the growth rate of muscles.