As a fitness novice, you may have some understanding of the importance of fitness nutrition, but some confusion may still exist in your mind. How to do it! Please come with us!

3 common nutrition questions for newbies

1. How to eat to make muscles grow faster?

This is a very common question. Think of your muscles as a storehouse of protein. You must always replenish them with new proteins to make them bigger and bigger. You also need enough carbohydrates, which will minimize muscle breakdown after an intense workout. It can also provide you with energy!

Add enough calories to give your body enough energy. Eat 5 to 6 meals a day. You can arrange it like this: 45-50% carbohydrates, 30% protein, and 20-25% fat. The daily protein intake should reach 1.5 to 2 grams per kilogram of body weight.

2.How to eat to burn fat faster?

Without a doubt, reducing carbohydrate intake is the main approach. This is because a low-carb diet reduces the body's levels of insulin, an important hormone that promotes fat accumulation. It is also a major source of energy storage. But don't reduce it too much. It should be noted that high-calorie, high-glycemic carbohydrates should be eaten less.

Protein intake cannot be reduced, as is fat (but please note that this low-carbohydrate diet can only be implemented in the short term , and cannot be implemented for a long time, otherwise too low carbohydrates will have adverse effects on the body).

In general, limit the calories provided by carbohydrates to 30% of the total, and divide the remaining portion between protein and fat. Can increase protein intake!

3. Do I need to eat before and after training?

Eat at both times. Research shows that eating something before and after a workout can encourage your muscles to synthesize new proteins while preventing their own protein degradation.

Before exercise: Eat some slow-absorbing carbohydrates, such as oats, one hour in advance. Eat 10-20 grams of high-quality protein 5-15 minutes before training. The easiest way is to do it yourself Make a protein drink.

Post-workout: Consuming fast-absorbing carbohydrates immediately can restore your glycogen stores and blood sugar levels. Promote protein synthesis and prevent catabolism!

Ingesting protein after exercise can promote muscle growth and maintain a positive nitrogen balance. Strength training increases the delivery and absorption of amino acids to the muscles. Therefore, if you ingest protein in time after exercise, the greater the stimulation of protein synthesis in the muscles.

Whether you are building muscle or losing fat, you need to supplement, but the amount of supplement is different! People who lose fat need to control their carbohydrates appropriately, while people who gain muscle need a lot of carbohydrates

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