How to eat three meals a day for male muscle building diet

Boys' muscle building diet should ensure a balanced combination of high protein, moderate carbohydrates, and healthy fats for three meals a day. It is recommended to eat 5-6 meals to maintain muscle synthesis and metabolism.

1. Breakfast

Breakfast should contain at least 30 grams of protein and complex carbohydrates. It is recommended to pair chicken protein and oatmeal with nuts. Whole eggs provide phospholipids and vitamin D, oat beta glucan helps stabilize blood sugar, and the magnesium element in almonds promotes protein synthesis. Low fat milk or sugar free soybean milk can be added as a drink to avoid muscle breakdown caused by fasting training.

2. Morning Meal

1 hour before training, supplement with fast absorbing protein and simple carbohydrates, such as whey protein powder with bananas. Whey protein has a high leucine content, which can quickly activate the mTOR signaling pathway to stimulate muscle protein synthesis. The potassium element in bananas can prevent motor seizures. Pay attention to controlling a single protein intake of no more than 40 grams to avoid increasing the burden on the kidneys.

III. Lunch

The main dish should include animal protein and low GI carbohydrates. It is recommended to pair 150g of fried steak with quinoa rice. Beef is rich in creatine and heme iron, while quinoa provides complete plant protein and dietary fiber. Paired with cruciferous vegetables such as broccoli, its sulforaphane has anti-inflammatory effects. Using olive oil during cooking can increase the intake of monounsaturated fatty acids.

4. After training, add a meal.

Within 30 minutes after exercise, supplement with 40 grams of hydrolyzed protein and high GI carbohydrates, such as separating whey protein and pairing it with white bread. At this point, the permeability of muscle cell membranes increases, and the efficiency of amino acid absorption increases threefold. Paired with glucose, it can quickly replenish muscle glycogen, and the peak of insulin secretion can promote the transport of amino acids to muscle tissue.

5. For dinner [SEP], consume slow digesting protein and healthy fats 3 hours before bedtime. It is recommended to pair 200g steamed salmon with avocado. The omega-3 fatty acids in salmon can reduce inflammation after training, while casein continuously releases amino acids at night. The monounsaturated fat in avocado helps with testosterone synthesis, and when paired with asparagus, it can provide prebiotics to promote protein absorption.

During the muscle building period, it is necessary to ensure a daily protein intake of 1.6-2.2 grams per kilogram of body weight, and carbohydrates should account for about 50% of the total daily calories. It is recommended to adopt a progressive load principle, increasing calorie intake by 5% every 2 weeks. Pay attention to supplementing vitamin D3 and zinc elements to optimize hormone levels, and replenish electrolytes in a timely manner after training. Regularly adjust the types of ingredients to prevent nutritional imbalance, and sleep for no less than 7 hours to ensure muscle repair. When the body fat percentage exceeds 18%, it is necessary to control fat intake, and if necessary, consult a registered nutritionist to develop a personalized plan.