What is good to eat after fitness (building muscle)

Breakfast: a bowl of oatmeal, 2 egg whites,

Lunch: 75g of staple food, 50g of meat, 150g of vegetables (preferably without oil)

Snack: a cup of orange juice

Dinner: 50g of staple food, 50g of meat, 150g of vegetables, appropriate amount of fruit

Vegetables for weight loss: cucumbers, tomatoes, celery, leek, cabbage, lettuce

Fruits for weight loss: apples, oranges and peaches

Bodybuilding foods: whole grain boiled potatoes, corn oatmeal, apple, orange and peach banana juice, various vegetables, Beans, milk, yogurt, chicken breast, lean beef, fish, and eggs (egg yolk removed)

Avoid eating: snacks, melon seeds, peanuts, ice cream, Chinese stir-fries, beef, mutton, pork and other red meats. You can eat some fish, chicken (peeled), and seafood appropriately

Among fruits, eat less bananas, but you can supplement them in moderation

Drink less drinks, such as carbonated drinks, orange juice, etc.< /p>

8-9 glasses of water a day

About drinking water: 60% of an adult’s body weight is water, which participates in all metabolic processes. The average adult needs about 2 liters of water per day, and more when exercising. Hydration is not only crucial to maintaining athletic performance, but also helps with muscle gain and fat loss.

Replenish 250-500ml of water 2 hours before exercise;

Replenish 150-250ml of water immediately before exercise;

During exercise, every 15-20 seconds when the intensity is high Replenish 120-240ml of water every minute;

After exercise, replenish 1000ml of water for every 1 kilogram of weight loss, and the amount of each supplement should not exceed 600ml. Avoid using carbonated drinks, strong fruit juices, tea, coffee, etc. to replenish water. It is best to use sports drinks, which not only replenish water, but also replenish sugar and electrolytes.

Also: Ensure the intensity of exercise, regular and continuous exercise is the key to success, make exercise a part of your life, this is motivation, it can improve your quality of life and improve your body shape .

What to eat after exercise to effectively build muscle

Hello, I refuse to copy and paste the answer. For fitness, it takes 3 minutes to practice and 7 minutes to eat, so nutrition must be kept up, otherwise Not only will it have no effect, but it will also have negative effects. What to eat after exercise is very important. The body absorbs nutrients best within one hour after exercise, so try to eat before this time. Food selection only requires A big principle is that it is rich in animal protein, which is the so-called whey protein. If possible, it is better to buy protein powder (not muscle-building powder). It is not that hormones have no side effects on the body, but protein with a high concentration. If not For protein powder, choose food, milk, eggs, muscles, beef and other foods with high protein content, and then take enough rest to give your muscles enough time to recover. The space is limited, so I will only write so much. If you find it useful, you can continue to contact me in the future. , provide you with fitness guidance, thank you

What to eat for fitness and muscle gain

1. Protein powder and creatine are the best supplements for quick muscle growth. The consequence is to increase the burden on the heart. This is the general occupational disease of bodybuilders. Bodybuilding has a heavy burden on the heart.

2. The principle of muscle growth is to repair after tearing. Refer to the online game patch. The result is that the capacity is getting larger and larger. This is also the reason for most fitness enthusiasts. But most of the raw materials for muscle repair come from protein, which is why protein powder is good. In fact, the best supplement is egg white, but the cost of discarded egg yolks because of the yolk has greatly exceeded the selling price of protein powder, so many people recommend using it. Protein powder

3. The recipe given by the poster seems to be a weight loss recipe, which seems not quite right... The result is that your diet will cause your muscles to be consumed by your exercise. That is to say In the best case, it has no effect on muscle growth

4. Fitness generally advocates fasting fitness. This is also the reason why it is generally recommended to exercise in the morning and evening. Personally, I think if the poster has a sedentary occupation, exercise after getting up in the morning. It is suitable to eat and go to work 30 minutes after exercise, otherwise it is better at night, but it should be changed to 2 hours after dinner and 1 hour after exercise to go to bed

5. If you are thin, please eat a lot of egg white, beef, fish, and chicken. Otherwise, please increase the amount. Lose weight first during running time. Please abandon all kinds of snacks completely. Please go to bed early and get up early

6. The last point is that the author thinks that it is not easy to exercise every day. The growth of muscles and changes in body shape will also tell you that it is not easy. Please think twice

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Finally, if you think this is a task and don’t like soreness and tiredness, please stop your exercise. It will increase the load on your heart and your muscles will let you go. You will get nothing but fatigue or pain. There is a saying when it comes to fitness. In the future, you will be grateful to yourself for working hard now. Can you work hard!

What to eat after working out at night?

Your height and weight are very standard. Best for bodybuilding. It is recommended to keep fit one hour after a meal, and to replenish your body with protein, such as banana, milk, egg white, etc. after exercising.

Jog in the morning for no more than 20 minutes. It can increase resistance and improve cardiopulmonary function.

Jogging does not need to be done every day as it will affect muscle growth.

In addition, you must have a fitness plan that suits you. Get twice the result with half the effort.

What is the best thing to eat after working out?

A few years ago, like you, my fitness goal was to lose weight and gain muscle at the same time, but the effect was never obvious. Later, I asked many personal trainers I also consulted many bodybuilding enthusiasts for help, and came to an almost unanimous conclusion: it is best not to lose weight and gain muscle at the same time. It is recommended that if you feel that you are fatter, you can first do aerobic exercise regularly to lose weight, and persist for a few months. It has a relatively obvious effect. During this period, after returning home from the gym in the evening, I have to control my diet and eat something high in fiber and low in fat. I remember that at that stage I often ate a quick whole wheat bread with some fruit, such as an apple (more recommended Dragon fruit, especially mixed with some honey and refrigerated for a few hours, is high in fiber, zero fat, and laxative, which helps to lose weight.) A period of aerobic exercise and a reasonable diet will significantly improve your body shape. At this time, you After your cardiopulmonary function and overall physical condition have been significantly improved, you are ready to enter the muscle-building stage. In the muscle-building stage, you can cancel or maintain very little aerobic exercise and focus on the free strength zone. After this stage, you will return to the training stage. You will definitely be hungry when you get home. You can eat, but you have to eat scientifically. At that time, I usually drink a cup of protein powder and one or two bananas as soon as I get home. I can also eat some white meat, such as fish and chicken. Don’t worry at this time. To gain weight, you must eat well if you want to gain muscle, and it is recommended to eat some nuts, especially almonds, which are very beneficial. The above are the conclusions I have drawn from theoretical knowledge collected from many authorities and through my own experiments. , I hope it will be helpful to you. In addition, fitness is a long-term process. Don’t expect great achievements in the short term. In fact, weight loss and muscle gain are contradictory, so it is not recommended to do them at the same time, and you must persist. Finally, I wish you an early success. The perfect body of your dream.

What is the best thing to eat after working out?

In response to questions from netizens, the body is in great need of nutrition within 1 hour after exercise, so people call this period the "golden time" for nutritional supplementation. In other words, what is the appropriate way to eat at this time? Eating will be very beneficial to body recovery and muscle growth.

First of all, the first substance the body needs is amino acids. The body uses amino acids to develop muscles, produce hormones, form neurotransmitters and bones. Fitness exercise It will consume some important amino acids, and the way to supplement these ingredients is to use protein. You can eat more of the following foods: chicken, fish, whey protein powder or soy protein powder.

Secondly, the body The second food needed is carbohydrates. Fitness exercise leads to the body's stored glycogen to provide energy. Glycogen is a reserve form of sugar that exists in the liver and muscles. Our body can store 1,800 kcal in the form of glycogen. of sugar. This amount is enough to meet fitness activities less than the intensity of marathon exercise. If the body's glycogen reserves are sufficient, it can significantly improve exercise performance. Therefore, as long as you do not limit carbohydrate intake and eat some slowly after exercise. Burning carbs is a good idea

What should I eat to replenish protein after building muscle?

Those who need to quickly replenish protein after exercising

1. You can drink protein powder, whey protein powder, within three to five minutes after training

< p> 2. You can also drink milk, soy milk, juice and water. 3. Then half an hour after training, you can eat egg whites and bread slices

4. After an hour, you can Eat some lean meat.

However, it should be noted that while supplementing protein, sugar also needs to be supplemented. Because this is conducive to muscle synthesis and protein conservation

What is good to eat for fitness? What should I eat every day to build muscle? It will help to build muscle.

…Keep my words in mind, to really build well-defined muscles, you need to not only exercise, but also lose fat. If you have too much fat on your belly, you can build abdominal muscles, but you can’t build them even while standing. You can't see it, but you can feel it because there is a layer of fat on your belly. Pay attention to your diet. If it contains too much fat, don't eat it at all. Eat more protein-rich foods, such as fish. Don’t use any mass-building powder, buy your own protein powder. It’s not expensive either. Make a cup of it after you work out. Be sure to drink it right after you work out. Otherwise, you won’t gain muscle at all. Overall. Exercise and diet to lose fat. The shape of the body fascinates thousands of girls. This is also a process and requires patience.

How long is the best time to eat after exercising? Good for building muscle.

It is better to eat high-protein foods within 30 minutes after exercising, as they are easy to absorb.

How to eat before and after working out to gain muscle, what to eat and when to eat before and after working out. Be more detailed!

For people who want to gain muscle, it is best to include carbohydrates and protein at every meal (including snacks). Include protein in your breakfast and snacks. You can add muscle gain powder to both meals. These two times are also more suitable times to consume muscle-building powder. In addition, you should also eat a snack after training, and you can also drink muscle-building powder or take creatine. That means you need two to three scoops of muscle-building powder a day.

The following are my suggestions: (you can decide according to your own situation)

Get up at 8 o'clock and eat a cup of oatmeal and a little pasta, 4 egg whites or a spoonful of muscle-building powder ;

Eat lunch at 11 o'clock

At 15 o'clock, you will also eat staple food such as steamed buns, noodles and rice, and a spoonful of muscle-building powder

Exercise at 17 o'clock (1 and a half hours )

Immediately after training, add a meal, a spoonful of muscle-building powder or some creatine. If you are a beginner, it is recommended to take the best creatine containing sugar; if you have a certain foundation, simply take creatine Just

Have dinner at 20:00

The following is a detailed introduction

◆Dietary nutritional supplements for beginners

Meal arrangements: Beginners It is more appropriate for scholars to adopt the "daily eclipse and five meals method". That is, eat 5 times a day, and the total of the five meals reaches the total daily caloric intake. The proportion of the five meals is breakfast accounting for 20% of the total day, morning snack accounting for 10%, lunch accounting for 30%, afternoon snack accounting for 10%, and dinner accounting for 30%.

Diet composition: The daily diet formula for bodybuilders is: moderate protein, low fat, and high carbohydrate. Among them, the ratio of the three main nutrients of protein, carbohydrates and fat should be about 25:55:20.

Staple foods such as steamed buns, noodles and rice, as well as potatoes, oats, potatoes, etc. are very high in carbohydrates and are the first choice for beginners. Protein is the most important nutritional source for muscle growth. The protein intake of bodybuilders should be mainly non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steaks, etc. Fatty acids required to maintain normal growth of the human body but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can meet the needs of the body without increasing the incidence of cardiovascular disease.

Eat more alkaline foods: Normal people's body fluids are weakly alkaline. After exercise, sugar, fat, and protein in the body are decomposed in large quantities, producing lactic acid, phosphoric acid and other acidic substances that make people feel uncomfortable in muscles and joints. Soreness and mental fatigue. At this time, you should eat alkaline foods such as vegetables, sweet potatoes, citrus, and apples to maintain the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.

Alkaline foods such as vegetables and fruits can also supplement a variety of necessary vitamins to supplement losses during metabolism and sweating, and meet the needs of bodybuilding training.

◆Nutritional supplements for beginners

Nutrient supplements can quickly, conveniently and efficiently provide the body with various nutrients to promote muscle growth and recovery. But for bodybuilding beginners, it is not recommended to use more nutritional supplements in the early stages. Here we only introduce the three most basic types.

Energy supplements: Representatives of this type of nutritional supplements are various sports drinks, the main ingredients of which are carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and exercise capacity and muscle performance will be greatly improved.

Protein supplement: Whey protein has the fastest absorption and the highest absorption rate. It is the best protein supplement after training and can quickly fill muscle cells. Soy protein is the only complete protein among plant proteins. Although its absorption and utilization rate is lower than that of whey protein, it is very beneficial to female bodybuilders.

Creatine: Creatine can increase the lean body mass of bodybuilders and the explosive power and endurance of muscles. At the same time, creatine brings water into the muscles, increasing the size of muscle cells, which is conducive to the absorption of amino acids by muscle cells. . When creatine and sugar are used together, the increase in lean body mass and strength is more obvious, so for beginners, taking the best creatine with sugar is more effective than taking creatine alone.