In the past few days, some friends have asked me what and how to eat to gain muscle and lose fat. Today I am here to answer your questions.
First of all, regarding sports nutrition, there are generally two ways of eating, building muscle and losing fat. So the question is, should you eat everything to build muscle, but shouldn’t you eat nothing to lose fat? With these questions in mind, read on.
About building muscle
The principle of building muscle is that the energy intake is greater than the energy consumed. It is not entirely correct to say that you should eat more to gain muscle. You must eat more, such as eating more foods containing carbohydrates and proteins, such as rice, steamed buns, Whole wheat bread, etc. are high-quality and common carbohydrates, and high-protein foods include beef, chicken, eggs, milk, etc. And less oil, less salt, control the heat. Generally speaking, those who want to gain muscle do not need to control their diet too much. They just need to eat more protein and carbohydrates.
Eat more meals, 5-6 meals a day, take in more protein, ensure enough carbohydrates, add appropriate meals, and consume protein and carbohydrates 15-45 minutes after training.
About fat loss
So friends who are trying to lose weight can’t eat anything. The principle of fat loss is that the calories taken in are less than the calories burned, so you should eat less. Eating less does not mean not eating. Many people advocate dieting to lose weight, but it is indeed effective. , then I want to ask, are you going to not eat for the rest of your life? The human body is a very smart structure. Generally speaking, if you don’t eat this time, you will consume fat. When you eat next time, your body will have more reserves than before. More fat to prevent hunger again next time, so the human body is still very smart, remember that dieting to lose weight is not advisable.
How to eat for fat loss: low carbohydrates, high protein, less oil and less salt.
Eat small meals frequently, divide the calories of three meals into 5 meals, each meal is 8 minutes full, taste light, avoid deep-frying, less braised, more steamed and cold, clean the intestines regularly, eat once a week or throughout the day after overeating High dietary fiber foods, avoid late night snacks, drinking, hot pot, cream cakes, ice cream, etc.
How to consume protein?
It is best for children who have the conditions to consume protein from food. There are three types of protein, complete protein, such as meat. Semi-complete proteins, such as eggs, milk and other animal products. Incomplete proteins include beans or soy products. Some friends will suffer from diarrhea when eating high-protein foods, so try semi-complete or incomplete proteins. If you have no conditions and cannot eat high-protein foods, then you can consider protein powder. If the brand is not available, you can consider the one that suits you. It is not recommended. Generally, fitness people recommend a protein intake of 1.6g/kg of body weight. If you do not exercise, you can Also ensure a daily protein intake of 0.8g/kg body weight.
What should I eat before and after exercising?
What should you do if you can't eat right away but are a little hungry after exercising? Then have a banana. It is rich in carbohydrates, dietary fiber and vitamins. It can effectively promote gastrointestinal motility and improve constipation and other problems. Bananas also have a strong sense of fullness. , so that you can not feel hungry for a long time, no matter whether you are building muscle or losing fat, banana is a very suitable fruit to eat before and after exercise. One banana is equivalent to the calories of 100g of rice. Friends who want to lose fat can use banana. Meal replacement.
You’ve all heard the saying “30% training, 70% eating”. This shows how much nutrition has an impact on our training. Exercise is equally important. To build muscle, do more resistance training, and to lose fat, focus on cardio and cardio. So that’s it for today’s article. I wish you good luck in gaining muscle and losing fat.The shoes will achieve the goal as soon as possible. The season of showing off the flesh is coming soon, why don’t you work harder? If you have any questions, please leave a message below
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