Providing adequate nutrients will help the body regenerate muscle tissue effectively, reduce inflammation, and increase performance in the next workout, according to the health website Medical News Today (UK).
Squat is one of the most effective exercises to increase thigh muscles.
PHOTO: AI
For maximum thigh muscle development, the practitioner needs to take in enough of the following nutrients:
Starch
Carbohydrates are the body’s main source of energy during high-intensity exercises like squats. During exercise, the body uses glycogen, a stored form of carbohydrate in the muscles, to fuel muscle activity. If glycogen levels are low, exercise performance will decrease and muscle growth will slow down.
Strength trainers should consume about 4-7 grams of carbs per kilogram of body weight per day to optimize performance and recovery. Carbohydrates help restore glycogen and promote muscle protein synthesis.
To limit excess calories and weight gain, people should prioritize eating foods that are complex carbohydrates, which contain both starch and fiber, such as oats, sweet potatoes, brown rice, and fruits. Foods that contain a lot of white starch should be limited.
Magnesium
Magnesium plays a vital role in nerve and muscle function, protein synthesis, and the creation of ATP, the molecule that provides energy for life. Magnesium deficiency can lead to muscle weakness, cramps, and reduced recovery after a heavy workout.
Women should supplement about 310-320 mg of magnesium/day, while men need 400-420 mg/day. Foods rich in magnesium are pumpkin seeds, black beans, spinach, and bananas.
Omega-3 fatty acids
Omega-3 fatty acids, especially DHA and EPA, have the ability to reduce muscle inflammation and stimulate muscle protein synthesis after exercise. When doing heavy squats, muscle fibers in the thigh muscles are damaged. At this time, omega-3 helps shorten recovery time and reduce muscle soreness.
The recommended amount of omega-3 is 2,000–3,000 mg/day. Foods rich in omega-3 include salmon, sardines, chia seeds, and flaxseed oil.
Creatine
Creatine is one of the most researched supplements. There is a large body of scientific evidence that shows creatine increases strength, endurance, and muscle size, especially in large muscle groups like the thighs.
A meta-analysis published in the Journal of Strength and Conditioning Research found that creatine can help people who do strength exercises like squats gain 1-2 kg of lean muscle mass in 4-12 weeks. The recommended dose for creatine supplementation is 3-5 grams per day, taken regularly after training, according to Medical News Today.
Source: https://thanhnien.vn/muon-bap-dui-nhanh-tang-co-can-nap-nhung-duong-chat-nao-185250720124122482.htm
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