1. For those who want to gain muscle, eating is the top priority. During the process of building muscle, you must convince yourself to eat more. The best home muscle-building foods include chicken, various types of red meat, fish, eggs, dairy products, rice, potatoes, etc.
2. Supplementing 20 grams of protein and 40 grams of slowly absorbed carbohydrates such as whole wheat bread half an hour before training can prevent the decomposition of muscle protein during training and speed up muscle recovery after training.
3. Supplement quickly absorbed carbohydrates within half an hour after training to provide the body with quickly absorbed nutrients, as well as 20 grams of protein powder. Eat again after half an hour, mainly high-protein solid foods, such as chicken, soy products, eggs, etc., plus a large amount of slowly absorbed carbohydrates.
4. Supplementing 20 grams of protein before going to bed can effectively accelerate the body's muscle synthesis at night and prevent the body from breaking down muscles to provide energy during sleep. How to effectively supplement protein and carbohydrates for home fitness?
5. Prevent hunger. Once you feel hungry, the brain starts to initiate the command to break down muscles to provide energy, so we often feel "excessively hungry". That is because the body has begun to break down muscles to provide energy.
6. Those who want to gain muscle must eat multiple meals a day to ensure a continuous supply of nutrients to the body.
7. Pay more attention to nutritional supplements on rest days. Muscle growth occurs when the body is resting. Nutritional supplements at this time will get twice the result with half the effort.
8. Don’t neglect the intake of fruits and vegetables. They contain a lot of minerals and vitamins and help you effectively absorb a high-protein diet.
9. Understand the importance of drinking water. Water not only contains a large amount of minerals, but also is the carrier of nutrient transportation in the body. The occurrence of various electrolytic reactions in the body depends on water.
10. Don’t be too rigid in your fitness diet. Everyone’s physical condition is different. For example, some people will have adverse reactions when drinking milk, so look for other protein substitutes. Don't lose confidence if you miss a meal because of something. Doing so will not help you gain muscle.