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For many people, building muscle means spending hours working out in the gym, but they don’t even think about diet. Your body needs the calories and nutrients it needs to grow muscles and to be able to adjust to different activities. However, before making sudden changes in your lifestyle, you should consult with your doctor, trainer, and nutritionist.
Steps
Learn about the Right Food
- Lean red meat like beef, pork, lamb, venison, bison, etc.
- Fish like tuna, salmon, swordfish, sea bass, trout, mackerel, etc.
- Poultry breast, from chicken to turkey, duck, etc.
- Eggs, especially egg whites. Egg yolks are high in chpesterp, but one or two egg yolks a day is not harmful to health. [1] X Harvard Medical Schop Trusted Source Go to Source
- Dairy foods such as milk, cheese, cottage cheese, yogurt, etc.
- Soy bean
- Quinoa (quinoa)
- Buckwheat (buckwheat)
- Chia seeds
- Hemp seed (Hempseed)
- Beans or dried beans with rice
- 1.00: egg white, whey, casein, soy protein (soy protein)
- 0.9: beef, soybeans
- 0.7: chickpeas, fruits, black beans, vegetables and dried nuts
- 0.5: cereals and cereal products, peanuts
- 0.4: whole grains
- In diet guidelines, carbs are often misrepresented. Because complex carbs are consumed slowly and have a low glycemic index (not as much as sugar), you can take them after exercise and especially during breakfast. You should try to choose carbohydrates with a low Glycemic Index, as they are healthier and release energy more slowly. A few pretty good examples include:
- Basmati . brown rice
- Quinoa
- Rolled Oats (Rpled Oats)
- Sweet potato
- Whole grain black bread
- Whole wheat pasta
- Piu oil, peanut oil, sunflower oil, rapeseed oil and avocado oil.
- Fish.
- Types of beans.
- Flax seeds and pumpkin seeds.
- Soy products such as tofu or soy milk.
- Ice cream, candy and packaged snacks.
- The most fatty part of the meat.
- Lard, margarine and vegetable shortening solids.
- Fried food.
Eat right
- Morning: fried egg whites with turkey; toasted whole grain bread; banana.
- Snack before lunch: legumes; apple.
- Lunch: tuna salad with piu oil, onions and capers; sauteed kale.
- Pre-workout snack: cottage cheese and blueberries.
- Snack after exercise: protein shake (protein drink); sauteed lettuce.
- Evening: chicken breast cooked in orange and soy sauce and quinoa; sauteed carrots, onions, beans and peppers.
- Calories to maintain body weight are calories that you need to consume in an average day, with average energy expenditure, to maintain your current body weight. Calorie intake for most people of a healthy weight is around 2000.
- Men need to provide an extra 250 calories per day (2250 total), while women should provide 150 extra calories per day (2150 total). Within 1 week of doing muscle building exercises and following a proper diet, these extra calories will translate into about 0.25 – 0.5 pounds (about 113 grams – 220 grams) of muscle per day. week.
- Add protein to your breakfast. Fried eggs, shakes and cottage cheese are great sources of protein.
- Use complex carbohydrates for breakfast. While simple carbohydrates such as sugar and donuts will usually burn quickly and cause your blood sugar to spike, complex carbs (oats, brown rice, beans, whole grains) are often will be burned after a fairly long period of time and does not raise your blood sugar levels.
- Try to eat breakfast, lunch, dinner, snacks after exercise, before bed (at least 1 hour before bed) and eat 2 snacks between meals. You can use any food from beans, seeds to vegetables to snack.
- If you are trying to gain muscle and lose weight, you should skip the bedtime snack. Eating right before bed can cause the body to turn any non-metabolized food into fat instead of muscle. Your metabolic system shuts down right before bedtime.
- Buy a water purifier to filter tap water. Water purifiers are an economical way to convert ordinary tap water into healthier and tastier water. You should buy a machine when your body’s need for water increases.
- Don’t drink water only when you feel thirsty. You should keep your body hydrated on a regular basis, and so you won’t have to “gorge on water” when you’re dehydrated, as this can cause stomach upset during exercise. .
Using Supplements Safely
- For starters, you can take whey before and after exercise. Whey powder is the easiest, safest, and most effective way to start building muscle. You can find this product everywhere, whey is sold in bulk and is easy to use. You can mix it into shakes, which are often flavored with different flavors, and drink it before and after exercise.
- For most people, the amount of whey powder they need is 1-2 grams three times a day. You should refer to the instructions for use on the product and adjust the formula accordingly. [8] X Research Sources
- If you take creatine, be sure to drink plenty of water, as creatine removes water from the muscles during the regeneration process and also causes an imbalance in the body’s electrolyte levels.
- Consult with your doctor about your muscle-strengthening diet to learn more about taking a supplement to see if it’s right for you, provide your doctor with a medical history and information about your health.
Advice
- Balance exercise. If you’re doing any kind of intense aerobic activity and you don’t eat a lot of protein, you’ll quickly lose your strength and muscle mass. Many high school and college athletes, such as wrestlers, often experience this problem during the off-season because they don’t know it.
- Instead of consuming the entire amount of protein and carbohydrates you need in one meal, it’s better to divide them evenly into several meals throughout the day. Five or more small meals are best. Because when you consume all the necessary protein at once, your body will not be able to use it. You need to maintain a high blood protein level so that your muscles can regenerate slowly during the day and while you sleep.
Warning
- Remember to drink plenty of water. About 3.5 liters of water per day would not be too much. It will prevent the diet from damaging your organs.
- No matter how difficult it is to gain muscle, never use steroids. Steroids can be very harmful to the body and can cause many side effects.
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 102 people, some of whom are anonymous, have edited and improved the article over time.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 45,944 times.
For many people, building muscle means spending hours working out in the gym, but they don’t even think about diet. Your body needs the calories and nutrients it needs to grow muscles and to be able to adjust to different activities. However, before making sudden changes in your lifestyle, you should consult with your doctor, trainer, and nutritionist.
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