Note that five rocks muscle training

Trained in a fit and muscular, build a healthy body is the pursuit of many men, but for just stepped into the ranks of my friends, fitness, fitness nutrition errors in some of the reef is like a month, and the "water" in the novice, If you pay attention to avoid, it is easy to "grounded", not only fail to fit the purpose of increasing muscle, but also detrimental to health.

Reef 1: re-training not only re-nutrition

Many fitness enthusiasts eager to sweat in the gym saw fit, one could not wait to go to the gym bench, curl ... ... that turn out to be greater the more strength, increased muscle the better, but often overlooked another key muscle factors - nutrition. There is a fitness industry jargon is called "muscle fitness training by half and half by eating", which indeed is a popular summary of experiences. "Practice" refers to scientific practice, "eat" refers to the nutrient supplement.

The first Olympic Games in 1965, Mr. Larry Scott, said: "Fitness 90% from the nutrition," this sentence makes sense. Just like people to tear down the low cottage, and then cover the tall buildings, as muscle is damaged and rebuilt in the first end to a process of Recovery. Do not have enough raw materials can not build tall buildings, there is no reasonable nutritional supplements are also difficult to obtain muscle growth. It is reasonable to eat it? Fitness trainers can refer to the daily diet with this formula, namely: moderate low-fat food protein food with high carbohydrate foods together.

Reef 2: eating more meat and muscle length

Muscle growth requires adequate intake of raw materials, so many people have such an error - "A long multi-muscle meat." Indeed, the growth of muscle protein material, in order to meet the muscle growth, protein intake required to reach 1.6-2 g / kg body weight / day, but these proteins simply rely on the meat to obtain, the resulting "product" may be excessive fat intake, ultimately no longer Daoshi muscle fat long one. So be sure to choose the right foods to supplement the protein, on the one hand in the daily diet to choose low-fat meat foods such as skinless chicken breast, lean beef, fish and other meat, egg white is a good choice; other On the one hand, then the economy can be allowed to take some professional classes of protein powder nutrition, effective fitness enthusiasts to help increase muscle and not fat.

Reef 3: the better protein supplement

Some fitness who mistakenly believe that "Since the muscle protein is an important raw material, so the more you eat beneficial to muscle." Proved, this is really a beautiful error! Muscle's protein requirements do better than the average person, who is general muscle 1.6-2 grams per kilogram body weight per day of protein can fully meet the needs, and redundant human protein can not be used. On the contrary, excess protein from a medical standpoint is harmful, will increase the burden of human liver and kidney and long-term high-protein diet can cause liver and kidney dysfunction; In addition a large number of proteins in the metabolic process will generate many toxic waste, causing fatigue occurred earlier, reduced training.

Reef 4: neglect of vegetables, fruits, supplementary

Many people tend to notice additional muscle sufficient energy and protein, and for vegetables and fruits to add is not so seriously, and that these foods muscle no significant role not realize that so many fitness enthusiasts muscle ineffective reasons. Vegetables, fruits, rich in vitamins and minerals for muscle Games consume a large amount of vitamins and minerals, if not effectively complement, it is easy to cause the disorder of energy and metabolism, body fatigue.

More importantly, some fruit and vegetables in vitamins and minerals, such as boron, zinc and Vc can promote oxidation, strength training can effectively remove the body caused by excessive oxidative substances, thereby protecting the muscle cells, promote fatigue recovery.

Reef 5: bedtime snacks help to increase muscle

Many primary muscle lovers, especially relatively thin muscle body who, in order to make their muscles quickly grew up, like bedtime snacks. However, after a period of time will find themselves no change in muscle circumference, the thickness of the belly is growing, which makes them very upset very confused. The reason is very simple, eat more before going to bed, sleep, body metabolism has slowed down, the heat consumption can not afford to, is bound up into fatty deposits.

What time snacks that contribute to muscle it? First of all, before each exercise for 30 minutes to an hour to eat some cake, bananas and other food products, to ensure energy supply during exercise; Second, we must seize every exercise within 30 minutes after the end of this nutritional supplement of the "golden period", this time is the synthesis of muscle during the most exuberant, add one or two eggs or a scoop of protein powder to help injured muscles and tissues and muscle repair and reconstruction alleviate pain and other symptoms.