Want to gain muscle, please face up to vegetables
To gain muscle, you must first increase the amount of vegetables in your diet.
Low-calorie vegetables can provide many nutrients that are lacking in daily diet, such as cellulose, vitamins, minerals and phytochemicals.
In fact, most bodybuilders know that vegetables account for an important proportion of the diet, but for various reasons, many of them still have insufficient amounts of vegetables in practical applications.
First, bodybuilders are so valuable to protein that other nutrients are ignored.
Once the exerciser consumes one gram of protein per pound of body weight per day as required, coupled with a sufficient amount of complex complications, it is difficult for him to eat anything else.
In fact, vegetables are relatively cumbersome to cook, causing exercisers to often ignore them and eat comfortably enough.
Our latest thing is: if you want to achieve the best level of health and make the most progress in your exercise, eat at least two cups of vegetables (about two small bowls) a day.
This helps improve immune system function, improve digestion, and stabilize energy levels in the body, all of which play an important role in the recovery and growth of the body.
Obtaining cellulose from vegetables Almost all vegetables are blended with cellulose. Cellulose is a kind of cellulose that is difficult to digest, and it is also a neglected bodybuilding nutrient.
It does not bring extra calories to the body, and it has great benefits for muscle growth.
Its role is reflected in two aspects.
First, carbohydrates enter the body at a slower rate, keeping blood sugar levels to a certain level.
If blood sugar levels rise, the body will release a large amount of corticosteroids, a metabolic hormone that will break down muscles and increase the difficulty of recovery.
In itself, cellulose helps the absorption of amino acids.
It can keep the intestinal wall clean and improve work efficiency.
At the same time it is also beneficial for protein absorption.
Get Vitamins and Minerals from Vegetables Every high-intensity exercise bodybuilder needs to absorb a lot of vitamins and minerals.
Unfortunately, many people believe that simply relying on multivitamin and multimineral supplements can meet the needs of the body.
These supplements do have some effect, but they cannot replace natural foods on the basis of the entire diet.
You need to supplement enough vegetables, the complex ingredients they contain and the absorption of vitamins and minerals.
These complex ingredients also promote the absorption of vitamins and minerals from meat, cereals and even sports supplements.
Bodybuilding nutrition isn’t just a few simple numbers, it’s not a simple stack of calories, glucose, protein, and aunt.
A good nutrition plan does not simply focus on the main nutrients.
In further improving muscle recovery and growth, some minor groups can play unexpected roles.
Other benefits from vegetables The latest scientific research proves that vegetables contain lycopene, phytochemicals, antioxidants, carotenoids, and sulfur-containing compounds that play an important role in a large number of metabolic processes, including immune support.
Muscle recovery is inseparable from the strength of the immune system.
If immune function declines, not only will recovery be affected, muscle growth will slowly decline, and even higher calorie and protein intake will not help.
So, for known and unknown reasons, you need to replenish your vegetables in sufficient quantities.
Eat Multiple Vegetables Many bodybuilders only eat one or two vegetables, usually either spinach or broccoli.
This is much better than not eating or just eating a little bit, but if you increase the variety further, the effect will be better.
Add all kinds of vegetables you like, even some kinds of vegetables that you don’t know much to your recipe.
Such as: asparagus, broccoli, cabbage, green sprouts, mushrooms, onions, peppers (of various colors), spinach and pumpkin.
Must meet the minimum intake of at least two glasses of vegetables a day, can be divided into three meals or more.
It’s a good idea to pair vegetables with meat.
For example, you can have a meal of broccoli, cabbage next time, and finally mung bean sprouts.
Save some vegetables in the refrigerator for future use. You can also mix several different vegetables to eat, or buy pre-mixed frozen packaging.
This helps reduce the amount of lubrication time and increases the variety of vegetables.
Let vegetables help you shape If you are restricting your diet, reducing your calorie intake and eating enough food, vegetables can help you.In the meantime, increase the consumption of vegetables to 6 cups per day.
When the calories are greatly reduced, the replacement amount of important vitamins and minerals is likely to be affected. At this time, low-fat vegetables can solve your urgent needs.
They can relieve your sense of drought and prevent you from controlling yourself to eat foods you shouldn’t.
Let vegetables promote exercise Some vegetables, such as broccoli and cabbage, can exert anti-estrogen effects because they contain phytochemicals.
This is very useful for bodybuilders, as low estrogen levels help to reduce the body’s lightness and moisture retention and increase insulin ketone levels.
Therefore, during the daily exercise, you should eat vegetables regularly. When you exercise excessively or feel tired, you should increase your intake accordingly.
Many people make vegetables more delicious unless they have a cooking method that makes them more delicious.
Outside the season, you can fry with olive starch, add a few more, put a few slices of low-fat cheese, or add a salad dressing.
During your diet, you can add some low-calorie condiments.
Green Diet If your exercise program has not achieved the desired results, you should consider adjusting your diet.
Eating more vegetables is one of the common adjustment methods.
In contrast to protein, vegetables may not have as significant a role in bodybuilding as protein and glucose, but they can make certain proteins ineffective.