What do skinny people eat for fitness? The fastest way to grow muscles

Thin people who want to quickly gain muscle through fitness are recommended to consume a high protein diet combined with moderate amounts of carbohydrates and healthy fats. The key nutrients for muscle building mainly include high-quality protein, complex carbohydrates, healthy fats, vitamins and minerals, and sufficient hydration.

1. High quality protein

Animal proteins such as chicken breast, beef, and fish contain all the essential amino acids needed by the human body, with high absorption and utilization rates. Whey protein powder as a supplement can quickly provide protein, and the effect is better when supplemented within half an hour of training. Egg protein has the highest biological value, and the lecithin in the yolk can also promote muscle synthesis. Soybean products such as tofu and soybean milk are suitable for vegetarians, but attention should be paid to matching grains to improve protein utilization.

2. Composite carbohydrates

Oats, brown rice, whole wheat bread, and other low glycemic index carbohydrates can provide continuous energy supply to avoid severe fluctuations in blood sugar levels. Consuming an appropriate amount of carbohydrates 1-2 hours before training can improve training performance, and root and stem foods such as sweet potatoes and corn are rich in resistant starch. Immediate supplementation after banana training can quickly restore muscle glycogen, but daily control of body fat should be mainly based on slow carbon.

III. Healthy Fats

Nuts such as almonds and walnuts provide unsaturated fatty acids and vitamin E, while avocados contain monounsaturated fatty acids that help with hormone synthesis. Omega-3 in deep-sea fish oil can reduce inflammation after training, while olive oil is suitable for cold cooking. It is necessary to control the proportion of daily fat intake to total calories to avoid affecting protein absorption.

4. Vitamins and Minerals

Dark vegetables such as broccoli and spinach are rich in magnesium and vitamin K, which help with muscle contraction and bone health. Citrus fruits supplement with vitamin C to promote collagen synthesis, while dairy products provide calcium to prevent sports injuries. When necessary, complex vitamins can be supplemented, but excessive accumulation of fat soluble vitamins should be avoided.

5. Adequate hydration

Muscle water content directly affects protein synthesis efficiency, and it is recommended to consume 35-40 milliliters of water per kilogram of body weight per day. Supplement 100-150 milliliters every 15 minutes during training, and a small amount of electrolyte can be added. Coconut water contains natural minerals, and drinking it after exercise is more conducive to water absorption than regular drinks.

During muscle building, it is recommended to adopt a small and frequent meal pattern, with 5-6 meals per day to ensure continuous nutritional supply. 30 minutes to 2 hours after training is the golden window period for nutritional supplementation, and a diet with a protein to carbohydrate ratio of 3:1 can be consumed. Simultaneously ensuring 7-9 hours of high-quality sleep and promoting growth hormone secretion. Avoid fasting training and excessive aerobic exercise, and regularly adjust your training plan to break through the plateau period. If you have indigestion or food allergies, you should adjust your diet plan in a timely manner and consult a professional nutritionist.