Simple and rough muscle-building fitness meal

There are two main purposes for doing fitness in daily life. One is to achieve the effect of body shaping, and the other is to improve the body's immunity. To achieve the effect of body shaping, you must increase the body's muscle tissue. In addition to good exercise, diet is very important. You must eat more high-calorie foods and more protein-rich foods, so that you can achieve the effect of muscle growth.

Simple and rough muscle-building fitness meal

1. The first meal: Breakfast: Since there is no food intake overnight, the body urgently needs calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" slowly and provide energy for a long time, making them a better choice. Of course, you also need to supplement with protein to keep the amino acids flowing in your blood, which helps prevent muscle catabolism. Breakfast should contain more than 50g of protein.

2. Second meal: It is time to eat again 3 hours after lunch or breakfast. This meal is simply to provide the body with energy and amino acid flow for the rest of the morning. Amino acids come from protein. The recommended protein for this meal is chicken breast or high-protein powder. Eating some fruit can provide you with carbohydrates and fiber.

3. The third meal: lunch The focus of lunch is protein, which also includes complex carbohydrates and vegetables. Protein foods such as beef, salmon, etc. are good choices for muscle building. Not only do they provide high protein, they also provide extra calories. The fats contained in fish are all healthy fats. As for carbohydrates, you can choose potatoes, rice or pasta, etc.

4. The fourth meal: The main purpose of this meal is to ensure the flow of amino acids in the blood. This meal should be consumed at least one hour before exercising. During the muscle-building phase, you can choose a high-protein drink with some carbohydrates.

5. The fifth meal: lunch to dinner This meal consists of two parts. The first is the drink consumed within 30 minutes after training. Whether you are building muscle or losing fat, you should consume simple carbohydrates to replenish the glycogen reserves consumed during fitness. The ideal way is to consume protein and carbohydrates in a ratio of 1:2. Xiao Liu recommends taking in 30g of protein. You need to ensure that there are enough amino acids to rebuild muscles, but you cannot slow down the absorption of carbohydrates due to excessive protein intake. The second part of this meal is taken one hour after the first small meal and consists of solid food, which should include complex carbohydrates (such as rice and potatoes) as well as high-quality protein (such as steak) and plenty of fresh vegetables.

6. The sixth meal: late-night snack . The most important thing in this meal is protein. Don’t be dissatisfied with eating protein all day long, as it is the most important part of muscle building! For this meal, you can choose to consume a small amount of protein to ensure amino acids at night. Be careful not to eat too much and put too much burden on your stomach! If you want to eat carbohydrates, you can eat them in small amounts!