As long as you are willing to exercise, it is never too late to grow stronger. But at the same time of training, diet also influences the results of training. Today is not to introduce the magic food that can be turned into a giant stone Johnson, but to tell you the classic bodybuilding diet, through the three major elements of nutrition - protein, carbohydrates, fat intake to help you increase Maximize muscle fat reduction. Because the body's nutrient absorption rate will change with age, the nutritional demand will also be adjusted with age. Let’s start with one item.
Protein is involved in promoting the synthesis of muscle proteins and recovery after training. The body's sensitivity to protein decreases with age, so the synthesis efficiency of muscle protein decreases with age. Therefore, protein intake should increase with age.
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Muscle protein recommendation table
　
< 18 years old: 1.3~1.7 g / kg (weight)
19-40 years old: 1.8~2.4 g / kg (weight)
41-65 years old: 2.4~2.9 g / kg (weight)
> 65 years old: 2.9~3.3g / kg (weight)
2 carbohydratesCarbohydrates, like proteins, increase the synthesis efficiency of muscle proteins and prevent the breakdown of muscle proteins. Carbohydrates promote insulin secretion, and insulin accelerates the transport of amino acids to cells to initiate muscle growth and repair. The muscle-boosting effect of carbohydrates and protein pairings is better than just protein intake. In addition, the metabolism of the human body decreases with age, so the intake of carbohydrates should be reduced.
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Muscle-giving carbohydrate recommendation form
< 20 years old: 4.0~5.7 g / kg (weight)
21-40 years old: 3.3~5.1 g / kg (weight)
41-65 years old: 2.6~4.4 g / kg (weight)
> 65 years old: 1.8~3.8 g / kg (weight)
3 fat The principle of bodybuilders to increase muscle - intake enough protein, and then find the sweet spot that suits your carbohydrate and fat ratio. That is to say, the ratio of protein intake is fixed, but the intake of fat and carbohydrate is inversely proportional. As you age, your carbohydrates will decrease and your fat will increase.
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Muscle fat recommendation table
< 20 years old: 0.6~1.0 g / kg (weight)
21-40 years old: 0.8~1.1 g / kg (weight)
41-65 years old: 1.0~1.4 g / kg (weight)
> 65 years old: 1.1~1.7g / kg (weight)
At last
Even if you don't want to count how much protein you should eat, there is a concept: As you get older, your protein and fat intake will increase, and your carbohydrate intake will decrease. If you can take more antioxidant foods, the diet will be even more perfect. Eat more meat, vegetables, fruits, nuts, never wrong
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