Six diet strategies to create perfect muscles
Is there any way to get more out of your diet?
For example, the effect of fattening.
Yes, the practice of bodybuilding champions proves that the following unique diet strategies can make you have stronger muscles.
銆€銆€Strategy 1: High-protein scientific research after training shows that weight-bearing training can also promote the secretion of growth hormone.
Because the weight of the weight training on the muscle fibers caused by the micro-damage can stimulate the body’s repair function, promote the secretion of growth hormone and amino acid synthesis.
銆€銆€After weight-bearing training, the secretion of growth hormone can last for about two hours.
One or two hours after a meal is the peak stage of protein absorption.
After eating high-protein foods after training, the peak of growth hormone secretion caused by weight-bearing training is consistent with the peak of protein absorption, which is more conducive to muscle growth.
The static state of the muscle tissue during sleep can be further enhanced by the above effects, thereby receiving the training effect with half the effort.
銆€銆€Many bodybuilding champions have successfully used this strategy. They train twice a day, that is, before lunch (including nap) and before dinner (including late sleep).
In this way, they provide two opportunities for growth hormone secretion and muscle growth in one day, no wonder they can succeed.
銆€銆€Strategy 2: Dinner high protein-developed muscles can be obtained through regular weight training, high protein diet, and sleep.
銆€銆€Japanese sports nutritionist Suzuki Shohiro found that growth hormone that promotes muscle growth is secreted during sleep.
Growth hormone directs amino acids in the blood to muscle tissue, rebuilding new muscle cells and repairing damaged muscle cells.
銆€銆€Therefore, bodybuilders should eat high-protein foods at dinner, or take amino acids before going to bed, so that the above-mentioned muscle growth process can be carried out more effectively, thus obtaining more powerful muscle mass.
銆€銆€Strategy 3: If the daily multi-meat athletes often do not eat enough, the unfortunate body will hoard.
This may sound contradictory. The fact is that the human body has a strong self-regulating ability. If you don’t eat enough, your body will react like this: hoarding unfortunately for suffocation to supply energy.
銆€銆€Scientific research shows that the daily intake of food for multiple meals is absorbed by the body more than the amount of nutrients absorbed by the three meals a day.
Statistics show that the total conversion of a male athlete’s three meals a day for three weeks is 4,700 kcal.
After that, the total instantaneous rate they absorbed every day was still 4,700 kcal, but it was taken in 17 times.
As a result, the food nutrition of the multiple meals is almost completely absorbed, and the athlete does not feel fatigue during the training of one day, the metabolic rate of the body is increased, and the subcutaneous sputum is significantly reduced.
銆€銆€Some experts in the United States have also proved this.
They let the athletes do the scooter exercises. As a result, the longer the scooter is, the faster the metabolism of the body, and the food with high conversion rate can make up for the part of the body.
Experts warned bodybuilders that after each training session, they must add some higher doses of food, otherwise they will feel tired, and the rate of metabolism in the body will decrease, and the protein in the muscle will be consumed in large quantities.
銆€銆€Strategy 4: It is an effective treatment method to drink concentrated sugar water immediately when hypoglycemia occurs in fast food training.
However, if you want to increase the glycogen reserve in your body by eating sweets on an empty stomach before training, it is a big mistake.
銆€銆€In theory, when people eat sweets, their blood sugar will rise.
At this time, the body will release insulin to turn blood sugar into glycogen, so that blood sugar returns to normal.
If you eat sweets on an empty stomach, you will gradually release the insulin, causing the blood sugar to drop rapidly and even form hypoglycemia, which will cause the body to release the second hormone, adrenaline, to restore blood sugar to normal.
The effects of these two hormones cause dizziness, headache, sweating, and weakness.
銆€銆€In addition, sweets can only be metabolized to the body, but relatively lack of vitamin B, cellulose, sputum and other nutrients, so that the body can not convert sugar into energy.
Too much sugar in the food, and insufficient cellulose can easily remove the normal flora in the body, and these normal flora can produce vitamins B2, B3, B12 and folic acid.
Therefore, eating sweets on an empty stomach will cause hypoglycemia and cause nutrient deficiency.
銆€銆€British physiologist Anna.
Forth and John.
Harding research shows that eating sweets on an empty stomach also damages the absorption of various proteins in the human body.
They put various proteins into a sugar-rich solution and found that the sugar slowly binds to the protein, which changes the molecular structure of the protein and reduces the nutritional value of the protein.
銆€銆€Strategy 5: Understanding the energy of rice bodybuilding training is mainly supplied by glycogen.The most effective way to add glycogen is to add a small amount of food before training or competition or at breakfast.
銆€銆€Now, many bodybuilders and athletes begin to pre-empt breakfast rice as an ideal energy supplement.
The reason is that the digestion of rice in the human body is slower, more easily absorbed by the body, and the blood sugar response is gentle, so that the energy supply can last for a long time.
About, other carbohydrates, such as bread, potatoes, etc., can quickly increase the blood sugar level in the human body, but then the blood sugar content drops sharply at the same rate, so that athletes quickly feel newFeeling weak.
銆€銆€Strategy 6: Potatoes and eggs combine high-quality protein with protein with low essential amino acids and high non-essential amino acids to increase the biological value of the protein.
The 鈥減otato and egg鈥?that the Germans admire is such a protein food with high biological value.
銆€銆€This supplement is made with protein 4.
250 grams of 5% high quality potatoes are mixed with a medium size egg.
If the protein in the potato is taken up 4 .
5%, then increase the consumption of potatoes proportionally.
In addition, due to the high starch and moisture content of potatoes, athletes should reduce or suspend other staple foods as appropriate when increasing the consumption of potatoes.