Only eat after the age of 40? You may be aging faster! Eating like this in middle-aged people helps to gain muscle

From maintaining the immune system to protecting the heart and brain, weight training can be said to be one of the most worthwhile health investments in middle age. What’s even better is that by adjusting your diet, you can also gain muscle more effectively.

Unlike fat-reducing diet, the focus of muscle-building diet is recovery. You will become stronger after training and physical repair, so eating food to help physical repair is the most important part of the entire muscle building process.

Dining methods do not need to be complicated, the focus is to maintain a long-term implementation of principles. The following are the most practical tips for muscle building:

7 suggestions for muscle building diet

1. Eat protein at every meal

There have always been disputes over how much protein to eat. Many fitness groups recommend taking 2 grams of protein per kilogram every day to achieve the best muscle building effect. This number may be high for ordinary people. The simple method is to take at least 15 grams of protein per meal. For example:

. For breakfast, convert the cereal slices into two boiled eggs

. Replace sandwiches with salad for lunch

. Replenish Greece after dinner 2. Do not quit carbohydrates completely Carbohydrates are often considered to increase weight, but in fact, carbohydrates are an important fuel for sports recovery and muscle synthesis. Not eating carbohydrates at all will make you feel tired and lack of energy for a long time.

A better way is to choose a good source of carbohydrates: reduce processed grains, dry baking, snacks and other foods that are easy to overeat, and switch to compound carbohydrates, such as:

. Sweet potato

. Brown rice

. Yan Mai

. Bean

. Various types of vegetables

3. Retrieving healthy fats

fat is no longer a healthy enemy. Appropriate fat intake is important for maintaining hormone balance, reducing intra-body inflammation and improving immunity. It is recommended to consume good fat, the sources include:

. Fruit

. Olive oil

. Fish types (such as fish, squid fish)

. Avocado

4. Alcohol must be staged

You may have heard that "drinking alcohol can affect muscle growth", and some studies have shown:

. Alcohol can reduce testosterone concentration (especially important for men)

. After the retraining, a large amount of alcohol consumption inhibited protein synthesis, but in these studies, the experimented subjects had high alcohol consumption. For ordinary people, as long as they don’t drink more than six glasses of spirits every time, it will not have a significant impact on muscle building. However, based on overall health considerations, it is recommended:

. No alcohol at all for at least two days a week

. The total amount of sugar is not more than 14 units per week, that is, 14 cups of spirits (about 25 ml/cup) / 6-grade decanting (about 1.9 liters) beer / 1 bottle of half wine

5. Control sugar extraction

If you aim to build muscle, you do not need to completely quit sugar, but taking too much sugar will be of no help to your health. Suggestion:

. Change snacks to fruits

. Eat less sugary foods (candy, cakes, sugary drinks)

6. Keeping moisture sufficient

dehydration will lead to decreased concentration and poor training performance, while adequate moisture will help all creators and physiological functions to function normally. You will get some water from food and hot drinks, but it is recommended to replenish pure water regularly. Practical practice:

. Get up and drink a large glass of water

. Each meal is served with a glass of water

7. Don’t pay too much attention to what the “protein gold 30 minutes” is called as “protein gold 30 minutes”, which has actually been proven to be non-essential by many studies. For ordinary fitness students, say:

. As long as the daily total protein and nutrients are sufficient, the intake time is very flexible

. Fasting may cause fatigue before exercise, and proper eating of carbohydrates and protein can improve training performance

. You can replenish it after exercise, but you don’t need to force yourself to drink protein immediately. Overall, middle age does not mean that your body is going downhill. As long as you focus on muscle training and dieting strategies, you can still shape a strong and energetic body, so that you will not only "change" but live a better life.

Mid-aged sports safety guide: Avoid injury, strengthen muscle growth

As you age, although physical energy and softness may not be as good as before, this does not mean that you cannot be extremely resistant. In fact, the older you are, the more you need to maintain your body functions and quality of life through correct exercise, but you must pay more attention to safety and adaptability adjustment.

The following are 6 suggestions for safety training:

1. You cannot save

when you are hot, spend 5% 26ndash before running; 10 minutes to walk quickly, step on the car or use a pedal machine, which can help wake up the body and prevent injuries.

2. Developing a stretching habit

combined with yoga or simple stretching can improve softness and reduce the risk of tendon strain or tear.

3. Consider switching to instrument training

If free weight training makes you feel unstable, the weight machine can provide safer control and support.

4. Avoid excessively high intensity intermittent training (HIIT)

The tendons are tighter after middle age, which is not as flexible as when you are young. It can be considered to replace too intense interval training with aerobic exercises (such as riding and aerobic punching).

5. Listen to body information

Muscle pain lasts for one week and the pain lasts for more than two days, and it is all police. You should rest when you rest.

6. The strength of sports is irrelevant to others

does not need to be compared with young people in the gym. The kingdom is the way you can continue to train and make progress in the long term.

suitable sports items for middle age

. Quick walk or mountaineering: simple, safe and effective improvement of the heart and lungs

. Sliding machine and aerobic flying wheel: friendly to the relationship, adjustable strength

. Water sports or swimming: low shock, protection period

. Self-weight training (such as squats, erecting on the ground): strengthen the muscle groups required for daily movements

. Pneumatic training: controllable strength, can be matched with dynamic training