What should men eat to build muscle?

Many men like to have a body of muscles that can lift their women up. However, in real life, although many men cannot easily lift a woman's muscles, they will never stop pursuing muscles. This is because men believe that muscles are the source of their strength and can bring a sense of security to their partners. However, if you want muscles, you not only need to exercise, but also pay attention to your diet. So what should men eat to build muscles?

1. Protein; provides sufficient energy for the body

The human body needs to consume a certain amount of heat energy to maintain life and various activities. Bodybuilding and muscle building cannot be separated from the supply of energy. The power of muscle contraction comes from energy. During training, the energy consumed by muscles in the human body increases greatly. And muscle growth requires sufficient calories. For every 0.45 kg of muscle increase, the body needs about 2500 kcal of calories. Protein and fat are both sources of calories. However, excessive fat intake is easy to accumulate in the body. Fitness enthusiasts who are afraid of getting fat are better off consuming more protein. The daily protein intake is usually not enough for a muscle-building training session, so protein is best obtained from nutritional supplements.

2. Carbohydrates: provide energy and increase the synthesis of muscle mass

Intake of appropriate carbohydrates can transform the muscle breakdown energy supply state formed by training into a synthetic state for increasing muscle volume. In addition, carbohydrates are also a source of energy. The correct way to supplement carbohydrates should be: rice, porridge, and bananas for daily meals; during exercise, you should promptly replenish sufficient sports drinks such as fitness drinks to ensure sufficient energy and stable insulin secretion levels required for muscle growth, and reduce muscle breakdown caused by insufficient sugar supply during training.

3. Promoting anabolic factors; reducing muscle breakdown and promoting muscle synthesis

Muscle protein is always in an alternating process of renewal and destruction: new protein is synthesized, and old protein is decomposed. The synthesis and decomposition rate of protein determines the size of muscle mass. And anabolic factors are like adhesives, which tightly gather the raw materials for muscle synthesis together to help muscles become stronger and stronger. Anabolic factors are safe and effective sports nutrition foods that promote muscle synthesis. Common anabolic factors include creatine, glutamine, glutamine peptides, etc. Creatine is currently recognized as the most effective muscle-building supplement. It can not only effectively increase strength and sports endurance, but also increase muscle and reduce body fat percentage. Reasonable supplementation of creatine during training can help form muscles faster and more effectively.

What should men eat to build muscle? I believe you already know how to do it after reading the above introduction. In addition to exercise, you need sufficient protein, carbohydrates, etc. Foods that contain more protein in our diet include protein powder, fatty beef, etc. These foods have a good effect on people's muscle building, so friends who want to build muscle can try it.