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3 reasons tell you why you are not strong!

November 5, 2018

1. You don’t eat enough!

In order to ensure the growth of muscles, you need to eat enough nutrients. One of the big principles is to ensure that you eat more calories than calories burned, otherwise your muscles will not grow, especially for those who are born with a hard weight. It is necessary to pay more attention!

muscles

2. You are not eating well enough

You need to reasonably arrange the proportion of the three major nutrients! (carbohydrate, protein, fat)

Recommendation: Protein should be 30-35% of total calories, 50-60% carbohydrate, 10-15% fat; 4 calories per 1 gram of protein or carbohydrate, and 9 calories per 1 gram of fat

High-quality carbohydrate source: all kinds of staple foods that are all natural and unprocessed: rice, pasta, whole grains, potatoes, fruits, etc.!

High quality protein sources: lean meat, dairy eggs, fish and shrimp

High quality fat sources: linseed oil, olive oil, rapeseed oil, etc.!

3. Always hungry!

What should you do?

Eat 3000 calories a day, you need to design a timetable in a balanced way, no more than 4 hours between meals and meals.

Use a method of eating less and eating more: divide the energy you need every day into multiple parts, and then take it in multiple times! Early, middle and late, there are also meals in various time periods!

There is growing evidence that eating more meals is better than eating more and eating less in promoting muscle growth and reducing body fat. Eating six or more meals a day can help your body digest food more efficiently, which will allow you to consume more protein and other important nutrients. Of course, what is to be explained here is that each meal of a multi-meal should be small.

Eating once every three hours can make your nutrient supply more stable, more plentiful, and better absorbed! . This can also avoid the “starvation reaction (eat too many calories at once)” to reduce the risk of body fat storage, prompting you to develop healthier eating habits,

This can ensure that the human body needs constant supply of the source, does not cause the hunger body to break down the muscles as energy, but also solves the harm that the heat absorption can not use the hoarding!

muscles

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