In the era when all the people advertised that they were eating, food and fitness were hard to distinguish.
Under the education of various diet recipes and muscle-enhancing diets, we have gradually realized that “eat more†and “fat†are necessary and insufficient conditions.
Fat people basically eat a lot
It’s not necessarily fat people who eat more
In the eyes of the fitness crowd, food can be basically divided into three categories: protein, carbohydrates, fat.
To lose weight, we reduce carbon and fat intake
To increase muscle, it will definitely increase protein intake.
Basically in weight loss, muscle gain? Do you use protein powder as a drink every day, with a lot of protein to make your muscles inflate slowly?
Reasonable, it is not!
While increasing the protein intake, the muscle-enhancing diet also requires a combination of carbohydrate and fat intake, and the ratio of intake at different ages is completely different.
Main muscle strengthening: protein
The process of muscle growth is actually the process by which myofibril replenishes proteins, which are self-synthesized proteins, not proteins that are directly ingested by the outside.
The external intake of protein into the human body will form a degrading and synthesizing effect, which is the process of transforming the external protein into the protein required for the muscle in the human body. When the protein synthesis rate is higher than the degradation rate, the muscle-enhancing effect is obvious.
The synthesis and explanation of protein and the metabolic function of the human body cannot be separated, and the metabolic function of the human body will gradually weaken with the increase of age. So in theory, the older the fitness population needs to consume more protein.
Daily total protein intake and age ratio
Less than 18 years old: 0.6-0.8 g X own weight
19-40 years old: 0.8-1.1 grams X self weight
41-65 years old: 1.1-1.3 grams X self weight
More than 65 years old: 1.3-1.5 grams X own weight
Excessive intake of protein by a younger fitness group will only be metabolized by the body and has no significant effect on muscle growth. Older fitness groups should increase their protein intake, of course, not too much, otherwise the number of cholesterol problems will make you go to the hospital more times than the number of gyms.
Auxiliary: Carbohydrates, Fats
Nutritional balance is not only necessary for muscle growth but also for health. For the fitness population, the most important thing in carbohydrates is insulin, which is also one of the most commonly used “stimulants†for bodybuilders.
The reason is that insulin can promote muscle growth, accelerate protein synthesis, promote more amino acids into the muscles, and help build muscle.
Also because of the increase in age, metabolism is reduced, and excessive insulin can even pose a fatal threat to older fitness groups.
Daily intake of total carbohydrates and age ratio
Less than 20 years old: 1.8-2.6 grams X own weight
21-40 years old: 1.5-2.3 grams X own weight
41-65 years old: 1.2-2 grams X own weight
More than 65 years old: 0.8-1.7 grams X own weight
For fat intake, it should be combined with carbohydrates to increase fat intake as a balance with decreasing carbohydrates.
Daily total intake of fat and age ratio
Less than 20 years old: 0.25-0.45 g X own weight
21-40 years old: 0.35-0.55 grams X self weight
41-65 years old: 0.45-0.65 grams X self weight
More than 65 years old: 0.55-0.75 grams X own weight
Muscle gain is not just a patent for young people. The protective effect of muscles on the body has not been repeated. Even if the older, such as Schwarzenegger (70 years old), is still trying to maintain his muscles, according to the above ratio of intake of the right amount of protein, carbohydrates, fat, your muscles will not abandon you.
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