You need to drink some protein powder after training. This is to provide protein for your body, because muscles grow.
You need a lot of protein, so you need to drink protein powder after training, but protein powder usually needs some simple sugar.
Let's drink together.
Question 2: What is the best thing to drink when you are thirsty? In fact, it is very learned to replenish water before and after exercise and during exercise. Proper drinking helps to maintain the balance of body fluids and ensure the health and safety of bodybuilders. The American College of Sports Medicine, the authoritative organization in the field of sports medicine in the world, summarizes the principle of sports hydration as follows:
1. Drink about 500ml of boiled water 2 hours before exercise. This is because supplementing water before exercise can improve the body's thermal regulation ability and reduce the heart rate during exercise. Replenishing water 2 hours in advance can give the kidneys enough time for metabolism, adjust the balance between body fluids and osmotic pressure to the best state, and have enough time to discharge excess water from the body.
2. During exercise, if the time exceeds 1 hour, drink some light salt, and add 0.11-0/5g salt to each liter of water, and control the water temperature at 15-22 degrees Celsius.
Sweat a lot during exercise, and sweat contains many ionic components. At this time, drinking boiled water without any ion content will not have a supplementary effect. However, light salt water can replenish lost ions in time to prevent discomfort such as hyponatremia.
When you go to exercise, you'd better take a thermos cup and flush light salt water in proportion. Even if you don't feel thirsty, it's best to drink one or two cups every 20 minutes to balance the loss of sweat in your body and avoid the damage caused by dehydration.
Third, drink electrolyte drinks after exercise, that is, drinks containing minerals such as sodium, potassium, chlorine, magnesium, calcium and phosphorus. Or you can add some sugar to the boiling water at the ratio of 1: 15. Adding sugar to water is to maintain a certain blood sugar concentration, delay the occurrence of fatigue, and thus ensure the health of bodybuilders.
Question 3: What should I eat and supplement before and after fitness? Waking up in the morning and after training are usually two important periods for you to eat. While training hard, as a fitness enthusiast, you need to increase your nutrition. If you are hungry, you will feel hungry in the later training.
You can supplement some carbohydrates or caffeinated foods 30-60 minutes before fitness. This is because carbohydrates and caffeine can accelerate the body to burn more fat and make fitness last longer. However, if you have symptoms such as headache and tachycardia when taking caffeine, you are probably allergic to caffeine. Don't eat it.
After the training, you should also immediately replenish the calories consumed during exercise. The supply should also include carbohydrates, protein, water and salt. In addition, eating bananas can supplement potassium ions and help relieve fatigue.
The diet is mainly chicken, beef and salmon, drink more soy milk and add bananas. It is rich in vitamins, very nutritious and the fruit is great.
Because muscles are not trained now. But in the rest time after fitness, muscle cells begin to enter the cycle of repair and development. If you get the help of these food nutrients in this process, your muscles will fully grow and thrive, and you will feel that your muscles are very powerful when you do weight-bearing training the next day. It would be better if you can get enough good sleep and let your muscle cells be well repaired and developed.
I wish you rapid success.
Question 4: What kind of water should I drink during exercise? Generally speaking, you should drink light salt water when you sweat a lot. Exercise under the conditions of not too much intensity, not too long time and not too high ambient temperature will generate less heat in the body and will not produce a lot of perspiration and inorganic salt loss. Neither water nor sugar water is needed at this time.
Exercise or manual labor can cause sweating, especially when the outdoor temperature is high and humidity is high in summer. With sweating, a lot of water and electrolytes (mainly sodium salts) are lost in the body. The purpose of promoting fluid replacement is to make these lost substances be replenished in time and keep the internal environment stable.
This is the most basic condition for maintaining physiological function and health. Clear water is a commonly used rehydration drink, which can be quickly absorbed to improve the body's water shortage, and water is easy to get and cheap. However, as a drink for sports training or physical labor, clear water has certain limitations or shortcomings. It has no taste, and drinking too much sometimes produces some disgusting feelings, so sports mobilization often stops drinking water before body fluids recover. Clear water is a sugar-free drink, so it can't provide energy for people who are exercising or working, just like a car running without oil. In addition, clear water contains no electrolyte, and the beverage with electrolyte tastes good, which can promote athletes to drink and help maintain the balance between body and body fluids. Although clear water can quench thirst for a while, it activates kidney function, in other words, it turns on the tap for kidney excretion and causes diuresis. This is because the salt in the body has not been supplemented, and only a lot of water has been drunk. If water can't stay in the body, it will cause diuresis and increase sweating, thus reducing the possibility of optimal recovery of water in the body.
Question 5: What is good to drink during exercise? Some electrolytes will be lost during exercise. You can drink some mineral water and sometimes add some sugar water as needed. If you want to drink, those slightly sweet non-carbonated supplementary drinks are the best.
Question 6: What should I drink after fitness exercise? Physical exercise will sweat a lot, take away salt and consume energy, so you should supplement water, sugar and salt so that you can do some by yourself. It's best not to drink the cold drink just taken out of the refrigerator, but to drink it at room temperature. There are many advertisements in brand information, and you can choose a small part of them.
Question 7: What is good to drink after fitness? Don't eat cold food after you exercise like that, it will do harm to your internal organs after a long time! It is suggested to drink a cup of yogurt at room temperature and supplement glucose water during and after exercise (a little salt can be added), which can regulate the heart function and supplement the body function. The habit of cold drinks should be changed! Healthy exercise!
Question 8: What to eat for three meals a day during fitness is best and simple. Whether exercising to gain muscle or lose fat, three kinds of macro nutrients are indispensable for three meals a day, and the intake ratio of protein, carbohydrate and fat should be appropriate.
Let me summarize the diet plan for you first:
Protein: Skinned chicken breast (the chicken skin contains a lot of fat, and there is almost no fat after skinning, but the protein content is almost the same as that of beef), beef (the fat content is higher than that of skinless chicken breast, but the fat is healthy and rich in trace elements), various shrimps, and various fish (the protein contains almost no fat, and salmon contains a lot of fat, but it belongs to unsaturated fat, which is beneficial to the body).
Carbohydrates (when it comes to carbohydrates, you have to increase the GI value of the sugar index, which is about how many carbohydrates will be converted into sugar, and because sugar will eventually be converted into fat, people who lose fat or gain muscle should avoid foods with high GI value. Generally, the reverse side of food packaging will write the following carbohydrate content, which I wrote on French food packaging. I wonder if there will be any in China packaging: pasta (coarse grains, high-carbon water and high fiber, but it has an ultra-low GI value) and potatoes (the only healthy way to eat potatoes is to cook and steam). The so-called eating potatoes is because most potatoes are made into French fries, and the oil absorbed by French fries will make people fat, not potatoes, whole wheat bread, coarse grains, chickpeas, quinoa, buckwheat, brown rice and so on. If you want to lose fat, then reduce the intake of carbohydrate, and you can't eat any carbohydrate for dinner; If you want to gain muscle, you should increase the intake of carbohydrates, because carbohydrates are a necessary guarantee for gaining muscle.
Fat (please don't be afraid of fat, of course I said don't be afraid of healthy fat, that is, unsaturated fat): avocado, olive oil, salmon and so on.
Needless to say, all kinds of vegetables are basically good, especially broccoli, asparagus and cabbage, which is known as the king of vegetables.
Fruit, high in sugar. . . Usually eat in the morning if you can. If you can't digest it at night, you will get fat. . . Generally speaking, it is about the same as an apple or two a day. I only eat berries such as blueberries, raspberries and kiwis. . .
Xiaoling's other small pieces can be eaten, and junk food is not impossible, but we should pay attention to the quantity. Generally, the calories consumed by human body's basic metabolism should be above 1200 kcal, plus exercise, so in fact, the calories consumed by people in one day are still quite high. As long as you roughly calculate how many kilocalories you consume every day, and then compare the calories you consume the next day, as long as the former is higher than the latter, just make a phone call. He is nearly two meters tall and weighs about 125kg. He exercises almost every day. My calorie intake is basically above 3,200 calories, while my calorie intake is around 2,500 calories, so it is ok for me to replace 500 calories with junk food for the extra 700 calories, because the intake is still less than the consumption. Even if you gain muscle, you should pay attention to the calorie gap.
Finally, how to eat, protein (mainly meat, of course, some vegetables such as asparagus and broccoli also contain protein) should eat three meals, but it is not necessary to take too much at a time, because the human body can only absorb about 35 grams of protein at a time, which is almost the amount provided by 150 grams of peeled chicken breast or 150 grams of beef; Carbohydrate, if you want to lose fat, eat less. Generally, you can arrange to eat only carbohydrates for breakfast. Eat more if you want to gain muscle, and it is best to eat high-carbon water food immediately after exercise. Just divide the leftovers evenly among each meal. Also, the healthiest way to cook is steaming, followed by boiling. Of course, barbecue is also possible. Just put less oil and turn it frequently.