In winter, when the temperature drops and the weather is cold, the blood supply to the gastrointestinal tract increases, the digestion and absorption function is enhanced, the appetite is good, and the body's anabolism is accelerated. This is a rare opportunity for people who are into bodybuilding and need to build muscle. Muscle growth is inseparable from nutrition. In winter, people often take winter supplements in order to resist excessive fat. For those who want to gain muscle, how and what they eat is very critical. If muscle gainers can seize the opportunity of winter to accelerate muscle growth, when spring comes, they will take off their heavy coats and show their proud muscles in front of the mirror.
For bodybuilding enthusiasts, diet is the first priority for muscle growth and is the basis for caloric supply and muscle growth. For people who want to gain muscle, the winter diet should first consume more foods with high protein content such as beans, soy products, lean meat, eggs, milk, etc. The growth of muscles requires a large supply of calories. Especially in cold winter, it is necessary to consume some thermogenic nutrients, such as carbohydrates, to promote muscle growth and improve the body's tolerance to low temperature.
In order to cooperate with winter bodybuilding and muscle building, here are several different muscle building packages recommended for beginners, intermediate and advanced bodybuilders at different stages to meet different needs:
For junior bodybuilders, muscle-building powder + fitness drink is an economical and practical choice. The muscle-building powder contains a reasonable proportion of creatine, Protein and carbohydrates, used together with sugary drinks and fitness drinks, can increase insulin levels in the body and promote muscle synthesis;
For intermediate muscle gainers who have a certain foundation of fitness nutrition and have used nutritional products, it is recommended to use pure protein powder + creatine + fitness drink, which can make They have greater flexibility in freely mixing nutritional supplements;
For bodybuilding enthusiasts and professionals, it is recommended to use super whey protein + creatine + fitness drink + glutamine + branched chain amino acids, of which branched chain amino acids can Promotes protein synthesis during the recovery period after exercise, while glutamine improves the body's immunity and prevents the breakdown of muscle proteins.
Related nutrition purchase address:
- Whey protein powder - 1.5 scoops after workout.
- Muscle Gaining Powder - Two scoops after workout. (Suitable for thin body types)
- L-Carnitine – 3 capsules 30 minutes before exercise. (fat burning)
- Creatine – 5 grams before workout. (After 4 months of learning)
- Nitrogen Protein Powder--Two scoops after exercise. (for later use)
- Glutamine – 3 capsules after workout. (for later use)
In terms of nutritional supplements for bodybuilding, in addition to diet as an important foundation of bodybuilding nutrition, using a variety of muscle-building nutritional products in winter will be very helpful for muscle growth.
1. Creatine
Creatine can improve the ability of muscles to contract quickly, improve speed endurance and explosive power, and plays a very important role in muscle synthesis. Since supplementing creatine can significantly increase the content of the high-energy phosphate substance creatine phosphate in the body, thereby increasing energy reserves, supplementing creatine can improve exercise capacity and promote recovery after training. Long-term supplementation of creatine during sports training can significantly improve lean body mass, muscle strength and explosive power. In recent years, long-term follow-up studies on creatine have reported that creatine has no obvious side effects.
2. Glutamine
Glutamine is the most abundant free amino acid in human blood. It can increase muscle cell volume and stimulate the synthesis of muscle protein and glycogen. Therefore, glutamine supplementation (6-10 grams) before and/or after exercise can optimize cell hydration. , Promote protein synthesis, effectively prevent the decomposition of muscle protein, increase muscle cell volume, and thereby obtain greater muscle volume and strength.
3. Weight gain powder and muscle gain powder
Weight gainer and muscle gainer are both called WEIGHT GAINER in English. They are a type of high-calorie nutritional supplements. Its main ingredients include carbohydrates, proteins, various vitamins and trace elements. Some also add creatine and glutinous rice. aminoamide,Branched-chain amino acids, carnitine, etc., have a reasonable proportion and can maximize the various nutritional elements required for bodybuilding training. Generally speaking, the difference between the two is mainly in the protein content. Those with a protein content of more than 33% are muscle-building powders, and those with a protein content of less than 33% are weight-gaining powders.
4. Branched-chain amino acids
Branched-chain amino acids are the general name for valine, leucine, and isoleucine. Branched-chain amino acids can reduce protein degradation caused by exercise and reduce the degree of muscle damage. They are a type of anti-degradation substance. Therefore, branched-chain amino acid supplements can minimize muscle protein degradation during high-intensity training and achieve greater lean body mass. At the same time, branched-chain amino acids can also prevent central nervous system fatigue and effectively delay the occurrence of exercise fatigue.
5. Whey protein
For those who want to build muscle, whey protein is the first choice of muscle-building nutrition. Whey protein is a type of protein extracted from milk using modern production technology. It is not only easy to digest, but also has a high metabolic rate. It has a high effective utilization rate and is quickly absorbed after hydrolysis. Nitrogen can be stored in the muscles within a few minutes. It reaches its peak within 10 seconds and provides a large amount of essential amino acids. Among them, the content of leucine, isoleucine, threonine, tryptophan, and lysine is higher than that of soybean protein. It is the preferred protein supplement preparation in the process of bodybuilding and muscle gain in recent years. Adequate protein also contributes to hormone secretion, maintenance of immune function, and transport of nutrients and oxygen.
6. β-Hydroxy-β-methylbutyrate
HMβ is an intermediate metabolite of leucine. Studies have confirmed that leucine and its intermediate metabolites have the effect of preventing muscle protein degradation. Daily intake of 1.5 to 3 grams of HMβ calcium can significantly increase muscle volume and strength and reduce long-term fatigue. The body's catabolism after exercise promotes the growth of endurance. When taken together with creatine, it has obvious synergistic muscle-building effects. HMβ is an essential substance in the growth process of the body, so it is a very safe nutritional supplement.
The climate is cold in winter. In order to maintain a constant body temperature, the human body's surface blood vessels constrict to reduce the dissipation of body heat. In addition, after entering winter, people's diet structure has changed, and they are relatively biased toward high-fat and high-calorie foods. The amount of calories consumed Much more than the calories consumed, these excess calories are eventually converted into fat and stored. If you don't pay attention at this time, the muscles and body you have worked hard to train for a year will be destroyed in the winter months if you don't pay attention to maintaining them.
In winter, for fitness people, if they want to maintain the effect of exercise and prevent weight gain, they must develop good winter eating habits. For bodybuilders, the dietary standards should beReach three lows and one high.
The three lows are low oil, low flavor and low sugar. Low-fat means eating less or no fried foods and limiting fat intake; low-flavor means trying to keep the taste as light as possible and eat less spicy and heavy flavors to avoid the delicious and spicy seasonings that will make people appetite; low-sugar does not mean that Instead of eating sugar, strictly control sugary, high-calorie foods such as ice cream and cream cakes. One high means high dietary fiber. Corn, celery, and buckwheat are all foods high in fiber. Fiber can help our intestinal peristalsis, facilitate detoxification and defecation, overcome constipation in winter, maintain a feeling of satiety, and suppress excessive appetite in winter.
In addition to paying attention to diet, muscle-building and bodybuilding enthusiasts must also adopt nutritional methods and apply some slimming nutrients.
1. L-carnitine
L-carnitine is an important nutrient similar to vitamins. It has an obvious effect on converting fat into energy. High concentrations of L-carnitine in the body can increase the "burning" speed of fat and have a weight loss effect. L-carnitine can reduce body fat without losing water and muscle mass, and will not cause weight regain. During exercise, L-carnitine helps the body burn fat and accelerate energy supply, thus improving energy, endurance and performance during exercise. The average person can only absorb 50 mg from meals. In order for the body to achieve ideal health, the daily diet should contain no less than 250-500 mg of carnitine, so people should make up for the deficiency through nutritional supplements of L-carnitine every day.
2. Dietary fiber
Dietary fiber is the "seventh major nutrient" after carbohydrates (sugar), protein, fat, water, minerals, and vitamins. It cannot be digested and absorbed in the gastrointestinal tract and does not provide calories. Dietary fiber is found in many vegetable stems and leaves and fruit peels. Dietary fiber has strong water absorption and expansion functions, making people feel full and inhibiting eating. Dietary fiber can form a protective film around food, delaying the absorption of nutrients such as glucose, and has a good weight loss function for obese people. In addition, dietary fiber increases the moisture and volume of stool, stimulates intestinal peristalsis, prevents constipation, and allows harmful substances in the stool to be excreted from the body in a timely manner, greatly reducing the incidence of constipation in winter. Dietary fiber can absorb bile acids and cholesterol, prevent coronary artery sclerosis, cholelithiasis, and prevent cardiovascular and cerebrovascular diseases. The recommended amount by the Chinese Nutrition Society is that normal people need 25-35 grams of dietary fiber a day. Therefore, in order to make up for the problem of insufficient dietary fiber intake due to the single type of food in winter, you can drink a cup of dietary fiber drink before meals.
3. Mosu
In order to enable bodybuilders to achieve their ideal weight loss goals and minimize the adverse effects of weight loss on their health and physical fitness, konjac products can be used. Mosu is a fat-reducing product using konjac as the main raw material. Its main ingredient is glucoside. As a dietary fiber, it cannot be digested and absorbed by enzymes in the body and does not provide calories. But it can absorb water and expand in the stomach, creating a feeling of fullness. At the same time, it prolongs gastric emptying time, suppresses appetite, and reduces food intake. For people who control their diet to lose fat, it can reduce the adverse physiological and psychological effects of hunger. Magic puff pastry can be used as a substitute for staple food. Consuming 1-2 pieces of magic puff pastry during meals and drinking an appropriate amount of water can reduce the intake of staple food during the meal.