It’s the pursuit of many men to build a healthy body. But for those who have just stepped into the ranks of fitness, some of the nutrition misunderstandings in fitness are like a reef, just a newcomer to “ getting into the water †. If you don't pay attention to avoiding, it is easy to " touch the rocks " , not only can not achieve the purpose of bodybuilding muscles, but it will also damage your health.    Reef 1 : only heavy training and no heavy nutrition    Many bodybuilders are keen to sweat in the gym. When they enter the gym, they can't wait to bench press and bend .... The more strength they practice, the better the muscle gain, but they often overlook another key to muscle gain. Factors - nutrition. There is a jargon in the bodybuilding industry called " Half-building to increase muscle mass and half to eat " , which is indeed a popular experience summary. “ Learning †refers to the practice of science, and “ eat †refers to a reasonable nutritional supplement. In 1965 the first Olympic Mr. Larry Scott said: "Ninety percent of bodybuilding nutrition from" This sentence makes sense. Just as people push down a low-rise bungalow and then build a tall building, the muscle gain is a process of destroying and rebuilding and eventually achieving excessive recovery. There are not enough raw materials to build high-rise buildings, and it is difficult to grow without proper nutritional supplements. So how to eat is reasonable? Bodybuilders' daily recipes can be found in this formula: moderate protein foods plus low-fat foods plus high-carbohydrate foods.    Reef 2 : Eat more meat and long muscles    Muscle growth requires ample intake of raw materials, so many people have this wrong view - " eat more meat and muscle. " It is true that protein is the raw material for muscle growth. In order to satisfy the growth of muscle, the protein intake should reach 1.6-2 g /kg body weight / day, but if these proteins are obtained by eating meat alone, the “ by-product †will follow. It may be the intake of excess fat, and eventually the muscles are not long and it is a fat. Therefore, we must choose the right food to supplement the protein. On the one hand, we should choose meat products with low fat content in daily diet, such as peeled chicken breast, lean beef, fish and other meats. Chicken protein is also a good choice; On the one hand, if you can afford the economy, you can take some professional protein powders to help your bodybuilders gain muscle without fat. Reef 3 : The more protein is added, the better    Some fitness people mistakenly believe that " Since protein is an important raw material for muscle growth, the more you eat, the more beneficial it is to gain muscle. " It turns out that this is a beautiful mistake! Increased muscle's protein requirements are far better than the average person, who is the general increase muscle per kilogram per day 1.6 - 2 grams of protein can fully meet the needs of an excess of the protein are not to be used by the body. On the contrary, excessive protein is harmful from a medical point of view, which will increase the burden on the liver and kidney of the human body. Long-term high-protein diet can cause abnormal liver and kidney function; in addition, a large amount of protein will produce many toxic wastes during metabolism, resulting in dehydration. Acidification with body fluids causes fatigue to occur early and weakens the training effect.    Reef 4 : Ignore the supplement of vegetables and fruits    Many people tend to notice that they have added enough energy and protein, but the supplement of vegetables and fruits is not so important. They think that these foods have no important effect on muscle growth. I don’t know that this is the result of many bodybuilders not getting good muscles. s reason. Vegetables and fruits are rich in vitamins and minerals. When you gain muscles, you will consume a lot of vitamins and minerals. If you don't get effective supplements, you will easily cause disturbances in energy and material metabolism, and the body will be easily fatigued. More importantly, certain vitamins and minerals in vegetables and fruits, such as boron, zinc and Vc, have the effect of promoting testosterone secretion, while testosterone is beneficial for promoting muscle growth. Adequate supplements of fruits and vegetables often make the muscle gain more effective. In addition, lycopene, Vc , Ve, etc., which are rich in vegetables and fruits, have a good anti-oxidation effect, which can effectively remove excessive oxidizing substances in the body caused by strength training, thereby protecting muscle cells and promoting fatigue recovery.    Reef 5 : Adding meals before going to bed helps to increase muscle    Many primary muscle-enhancing enthusiasts, especially the thinner muscle-building people, like to add their meals before going to bed in order to make their muscles grow up quickly. But after a while, I found that the circumference of my muscles did not change, and the thickness of the belly grew, which made them very distressed and confused. In fact, the reason is very simple, eat more before going to bed, the metabolism of the body slows down while sleeping, the calorie consumption can not be lost, will inevitably turn into fat accumulation. What time does the meal help to gain muscle? First of all, eat some cakes, bananas and other foods 30 minutes to one hour before each exercise to ensure the energy supply during the exercise; secondly, to grasp the " gold " of this nutritional supplement within 30 minutes after each exercise period ", this time is muscle synthesis of the most productive period, adding one or two eggs or a spoonful of protein powder to help reduce the repair and reconstruction of injuries and muscle pain and other symptoms of muscle and tissue. Folding Gazebo,Cheap Pop Up Gazebo,Pop Up Garden Gazebo,Home Garden Gazebos HESHAN YUEHAN UMBRELLA MANUFACTURING CO., LTD , https://www.sunplustent.com
Avoiding the reefs in the muscles--the common misunderstandings of the primary muscle gainers