What to eat to gain muscle long muscle to ensure low calories can eat more

　　Want to get better fitness results, not only to do a good job of training in the action, but also in the fitness attention to diet. What to eat during the fitness muscle gain, how to eat is also a big learning curve. The right to eat can make you double the effect, so you know what we have to eat during the muscle gain? Here we go together to see it!

　　1, should eat a lot of complex carbohydrates

　　Carbohydrate intake before training can help prevent muscle loss and provide alternative fuel to muscle protein for energy. When the diet is low in carbohydrates, glycogen will be depleted and your metabolism will turn to burning fat and amino acids for energy, burning dietary protein and from your own muscles to give you energy for moderate intensity training.

　　2, supplement sufficient protein, eat more nutritious and low-fat high-protein meat

　　Supplementation of high-quality protein ingredients: protein is the cornerstone of muscle composition, but also the foundation of muscle growth, so you must consume sufficient high-quality protein every day. A moderately high protein diet can stimulate and promote the metabolic effects of muscle synthesis, thereby maintaining a low body fat body and improving metabolism.

　　Protein: beef (higher protein, is the preferred food to promote muscle gain) eggs, dairy products, fish, shrimp, lean meat, chicken breast.

　　3, should eat more vegetables and fruits

　　The intake of vegetables is the most important, vegetables are low in calories and can provide many nutrients that are lacking in the daily diet, such as fiber, vitamins, minerals and phytochemicals. To build a strong muscle, you must first increase the intake of vegetables in your diet.

　　When exercising daily, vegetables should be consumed regularly, and when over exercising or feeling fatigued, the intake should be increased accordingly. For example: asparagus, broccoli, cabbage, mung bean sprouts, mushrooms, onions, peppers, spinach and pumpkin.

　　In addition, the overall intake of food during muscle building should be 10-20% more than the usual diet, and as much as possible without excessive fat accumulation.