Tip: This diet plan is a reference for bodybuilders, so the amount of protein powder is larger. You can also arrange the intake of egg whites according to your own situation. Ordinary enthusiasts can refer to the ideas of each eating period, but because the muscle foundation is not high, there is no need to supplement too much protein.
The first meal: breakfast
Since there is no food supply overnight, 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 provide long-lasting energy, making them a better choice.
Of course, you also need to consume protein to maintain a constant flow of amino acids in the blood, which helps prevent muscle catabolism. This meal should provide about 50 grams of protein (about two scoops of protein powder).
Second meal: Morning snack
About 3 hours after breakfast it is time to eat again. This is one of the smaller meals of the day, simply needed to fuel the body for the rest of the morning and maintain a constant flow of hydrogenated acids in the blood.
Hydrogen acids come from protein. For this meal, you can choose chicken breast or high-protein powder. You can also consume some carbohydrates, such as fruits. Fruit is also fiber. A few things should be noted that are often lacking in most bodybuilders’ diets.
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 during the muscle-building stage becauseThey provide additional calories (fat) in addition to protein. The fats contained in salmon and other fish are healthy fats.
As for carbohydrates, you can choose any complex carbohydrate you want, such as potatoes, rice, and pasta.
The fourth meal: before training
Like the morning snack, the main purpose of this meal is to ensure a continuous flow of amino acids in the blood. It should be taken at least one hour before training. During the muscle-building phase, you can choose a high-protein drink with some carbohydrates. For example: 2 scoops of muscle-building powder.
The fifth meal: after training and dinner
This meal consists of two parts. The first is a drink consumed within 30 minutes after training. Whether you're trying to build muscle mass or lose body fat, this is the time to consume simple carbohydrates to replenish glycogen stores depleted during training. The ideal way is to consume protein and carbohydrates in a 1:2 ratio. It is ideal to consume 25 to 50 grams of protein (1 scoop to 2 scoops of protein powder), because you need to ensure that you have grams of amino acids to rebuild muscles, and you cannot slow down the absorption of simple carbohydrates due to excessive protein intake. speed.
The second part of this meal is taken about an hour after the snack and consists of solid food. It should include a complex carbohydrate (such as rice, potatoes) and high-quality protein (such as steak); and eat a lot of vegetables.
Meal Six: Late Night Snack
The most important part of this meal is protein. You can take 1 scoop of protein powder to ensure that your body provides amino acids during sleep. If you want to eat, you can also take in small amounts of carbohydrates. Of course, most bodybuilders always avoid carbs completely at night because they are more easily converted into fat while at rest.
Summary: 2 scoops of protein powder for breakfast, 2 scoops of muscle-building powder before training, 2 scoops of protein powder after training, and 1 scoop of protein powder for a late-night snack. During the period of muscle gain, the protein intake for 1kg of body weight is 2g, and 1 scoop of protein powder is about 32g, which contains 50% protein and about 16g. Some children are afraid that consuming too much protein powder will burden the kidneys. In fact, we do not consume so much at one time. Besides, the body cannot absorb it if we consume it separately in one day. The body can fully absorb the protein consumed. Far less than the amount that burdens the kidneys. So no need to worry. Necessary for muscle gain: protein powder, muscle gain powder, creatine.
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