When exercising, in addition to exercise movements, you must also coordinate with diet. Both exercise movements and diet are important. At the same time, diet can give people better exercise effects. How to make muscle-building meals? , I believe some people still know, so, how to make a simple muscle-building meal to be effective? Let’s learn about muscle-building meals together!
The first meal: breakfast
After a night of no food intake, the body is in desperate need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" very slowly and can provide energy for a long time, making them a better choice. Of course, you also need protein to maintain the flow of amino acids in the blood, which helps prevent muscle catabolism. Breakfast should contain more than 50g of protein.
The second meal: Lunch
Three hours after breakfast is the time to eat again. This meal simply provides the body with a supply of energy and a flow of amino acids for the rest of the morning. Amino acids come from protein. It is recommended to choose chicken breast or high-protein powder for the protein in this meal. Eat some fruits to get carbohydrates and fiber.
The third meal: lunch
The focus of lunch is protein, which also includes complex carbohydrates and vegetables. Protein foods such as beef and salmon are good choices for building muscle. Not only do they provide high protein, but 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.
The fourth meal: Lunch
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.
The fifth meal: lunch to dinner
This meal consists of two parts. The first is a drink consumed within 30 minutes after training. Whether you are building muscle or losing fat, this is something you should takeSimple carbohydrates to replenish glycogen stores depleted during exercise. The ideal way is to consume protein and carbohydrates in a 1:2 ratio. Xiao Liu here recommends consuming 30g of protein. You must ensure enough amino acids to rebuild muscles, but you must not slow down the absorption of carbohydrates due to excessive protein intake. The second part of the meal is taken one hour after the first small meal and consists of solid food. It should include complex carbohydrates (such as rice, potatoes) as well as high-quality protein (such as steak) and plenty of fresh vegetables.
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. It is the most important part of building muscle! During this meal, you can choose to consume a small amount of protein to ensure amino acids at night. Be careful not to overload your stomach by eating too much! If you want to eat carbohydrates, you can eat them in small amounts!
Editor’s recommendation:
When is the best time to eat muscle-building meals
What is the recipe for muscle-building chicken breast meal?
The most scientific collection of pectoralis minor muscle training movements