What should men eat to build muscle?

　　　Muscle-building enthusiasts are more concerned about nutritional intake. Many friends ask whether they need to take any special supplements? For amateurs, as long as they do not have a particular eclipse for three meals a day, nutrition can generally be guaranteed. If you exercise a lot, you should add more nutrients:

　　In addition to eating foods containing animal protein, you should also eat more soy products rich in plant protein. Soybean sprouts are rich in aspartic acid, which is beneficial to the metabolism of lactic acid in muscles and delays the appearance of fatigue. It is a cheap, high-quality and suitable for fitness. exercise The food of the person. Generally speaking, protein demand reaches its peak within 90 minutes after training, and protein supplementation is most effective at this time. Foods rich in protein mainly include: lean meat, egg , fish, milk and legumes. Vitamins Fresh vegetables and fruits contain a variety of vitamins. As long as you eat different varieties of vegetables and fruits regularly, you can get the multiple vitamins your body needs.

　　Carbohydrates generally need to be supplemented with sufficient carbohydrates before muscle-building exercise to ensure liver glycogen storage, provide energy for training and maintain blood sugar levels in preparation; carbohydrates should be replenished in time after exercise to promote the recovery of muscle glycogen and liver glycogen.

　　Foods rich in carbohydrates include: rice, cereals, potatoes, vegetables and fruits.

　　Energy Ratio The basic nutrient in fitness is energy. There are different opinions on the nutritional proportions of carbohydrates, fats, and proteins in recipes. Generally, 20% protein, 60% carbohydrates, and 20% fat are more suitable. Protein mainly repairs muscle fibers damaged during high-intensity training. Some bodybuilders do not know when to take protein and often drink milk, yogurt, etc. while training, which not only causes waste but also damages the body.

　　Water and salt balance The human body's metabolism is relatively strong in summer. Sweating can expel toxins from the human body and release heat, which is beneficial to the human body. healthy of. Passive sweating (such as sweating caused by hot weather, irritable mood, etc.) is not good for the human body. If the body is in poor condition, this kind of sweating will cause certain damage to the human body. Active sweating is the sweat produced by the human body's active movement. It flows to maintain the temperature of the body and dissipate heat, which is beneficial to physical and mental health.

　　After sweating, you must replenish water and inorganic salts in time. The correct method of replenishing water depends on the different fitness intensity, but you must be careful to drink slowly and in small sips, the water temperature cannot be too low, boil water with light salt or drink sports drinks containing a variety of minerals and vitamins necessary for the human body, but do not take medicines containing certain minerals and vitamins on your own initiative to avoid side effects. This is done to try to maintain the balance of the body's internal environment so that the fat-burning effect of exercise can be fully exerted.

　　Getting rich nutrients from a wide variety of meals is the best solution. In addition to scientific training, following scientific dietary methods can complement each other so that the muscle-building effect can be highlighted.