Five misconceptions about muscle building for men”

　　Myth 1: Eat more meat to build muscle

　　Muscle growth requires the intake of sufficient raw materials, so many people have the misconception that "eat more meat to grow muscles." It is true that protein is the raw material for muscle growth. In order to meet the growth of muscles, the protein intake needs to reach 1.6-2 grams/kg body weight/day. However, if these proteins are obtained by eating meat alone, the subsequent "by-product" may be excessive fat intake. In the end, instead of growing muscles, you will gain fat. Therefore, we must choose appropriate foods to supplement protein. On the one hand, we must choose meat foods with low fat content in daily meals, such as skinless chicken breasts, lean beef, fish and other meats. egg White is also a good choice； On the other hand, if your finances allow, you can take some professional protein powder nutritional supplements, which can effectively help bodybuilders gain muscle without gaining fat.

　　Misunderstanding 2: Only focus on training and not on nutrition

　　Many bodybuilding enthusiasts are keen on sweating in the gym, and they can’t wait to bench press and curl as soon as they enter the gym... They think that the more they practice, the greater the intensity, and the better the effect of building muscle, but they often ignore another key factor in building muscle - nutrition. There is a jargon in the bodybuilding industry that says, “Building muscle in bodybuilding depends half on training and half on eating.” This is indeed a popular summary of experience. “"Exercise" refers to scientific training, and "eat" refers to reasonable nutritional supplements. Larry, the first Mr. Olympian in 1965. Scott said: "Ninety percent of bodybuilding comes from nutrition." This sentence makes sense. Just like people knock down a low bungalow and then build a tall building, building muscle is also a process of first destroying and then rebuilding, and finally achieving excessive recovery. It is impossible to build tall buildings without enough raw materials, and it is difficult to grow muscles without reasonable nutritional supplements. So how to eat reasonably? The daily diet configuration of bodybuilders can refer to this formula, that is: moderate protein foods plus low-fat foods plus high-carbohydrate foods.

　　Myth 3: The more protein, the better

　　Some bodybuilders mistakenly believe that "since protein is an important raw material for building muscle, the more you eat, the better it will be for building muscle." It turned out to be a beautiful mistake! Muscle gainers do require more protein than ordinary people. For general muscle gainers, 1.6-2 grams of protein per kilogram of body weight per day is enough to meet their needs. The excess protein cannot be used by the body. On the contrary, excessive protein is harmful from a medical point of view and will increase the burden on the human liver and kidneys. Long-term high-protein diet can cause abnormal liver and kidney function. ； In addition, a large amount of protein will produce a lot of toxic waste during the metabolism process, causing dehydration and acidification of body fluids, causing fatigue to occur early and weakening the training effect.