What nutrition do men need to supplement after fitness?
1, vitamin C
Vitamin C assists the body in synthesizing collagen, which maintains the health of the joints. Deep squats, hard pulls and bench presses affect the joints and lower cortisol levels.
2, Vitamin E
Vitamin E reduces the activity of creatine kinase (CK), an enzyme that is an indicator signal of muscle damage. It is used to reduce reduce muscle damage and promote muscle recovery. One study has shown that high amounts of vitamin E (900 IU) can assist in glycogen storage.
3, protein
In addition to eating food containing animal protein, you should also eat more soy products rich in plant protein. Soybean sprouts are rich in aspartic acid, which is conducive to the metabolism of lactic acid in the muscle, delaying the emergence of fatigue, is an inexpensive, suitable for fitness exerciser's food. Generally speaking, in the 90 minutes after training, protein demand reaches its peak, this time to supplement the protein effect is the best. Protein-rich foods are mainly: lean meat, eggs, fish, milk and beans.
4, water, inorganic salt
Water-salt balance of human metabolism in the summer is more vigorous, sweating can be discharged from the body of the toxins, the release of heat, is conducive to human health. And passive sweating (such as due to the heat, mood irritability and other formation of sweating), but the human body is not favorable, if the body is not in good condition, this kind of sweating will cause some damage to the human body. Active sweating is the body's active movement of sweat, is to maintain the body's temperature, distribution of heat and flow, is conducive to physical and mental health.
What should I eat after strength training?
While building muscle through strength training, bodybuilders should eat more high-protein foods such as eggs and fish, as protein is equally important for muscle growth.
Protein is an important "building material" for the human body and is one of the main components of muscle, and the rate of protein synthesis determines the rate of muscle growth. Muscle growth requires a positive nitrogen balance, in order to achieve a positive nitrogen balance, the body must have enough protein. The more muscle you grow, the more protein you need. Therefore, strength trainers should supplement 2 to 3 grams of protein per kilogram of muscle.
General food or regular meals can provide enough protein, but be careful to use complete proteins, the best source of protein is egg whites, depending on each person's constitution, you can eat 6 to 8 eggs a day, eating 5 to 6 times a day.
There are many food sources of protein, it is not enough to rely solely on eggs to supplement protein, and only eat eggs also seem monotonous, meat can also provide all the amino acids needed for the body to synthesize protein, such as fish and beef and mutton is a very good source of protein supplementation, but beef and mutton due to the presence of too much fat and calories, so the intake of the amount to be moderate.
Besides food, strength trainers can supplement with protein powders that are easily absorbed.
The timing of protein supplementation after strength training is also very important, in the 30 to 90 minutes after strength training, the protein demand peaked at this time to supplement the protein effect is the best, but the body is more acidic than alkaline after the exercise, if this time to supplement the meat protein may aggravate the body acidity, so don't eat meat food immediately after training, at least 20 minutes before eating.
In the evening, you can eat the meat protein immediately after training.
What to eat after the evening fitness
For those who want to achieve fat loss through exercise. You can choose to drink some porridge, milk oatmeal, fruit and other such low-fat healthy food, do not eat big fish and meat and other greasy high-fat food, in fact, the best way for this situation is still in the exercise before a period of time a small amount of food, so that you can both accelerate the consumption of fat and can avoid eating too much after the exercise too hungry.
For those who want to exercise their muscles through sports. Such friends can choose to eat after exercise containing food high in protein and carbohydrates, including lean meat, soy products, dairy products, eggs, etc., but also moderate eating some rice or steamed bread and other staple foods, some friends in order to quickly develop muscle will also choose to eat some nutrients, similar to muscle powder, protein powder, etc., but this should be combined with the movement of the situation.
For friends who want to realize the enhancement of physical fitness through sports. Such friends in the exercise after the diet can be relatively free, do not eat too much and do not eat too greasy can, this will increase the burden of digestion, but also easy to cause fat accumulation, is not conducive to health, so it is best to eat less, light can be.
What fruit to eat after the evening fitness
1, banana
Fitness process will be due to sweating and other reasons and make the body of potassium, sodium and other mineral elements of the loss of a large number of bananas happen to be rich in potassium to supplement the fitness of the loss of potassium can play a role in relieving fatigue, help the body to recover.
2, pineapple
Pineapple is rich in fruit acids, can help the body to recover, relieve muscle fatigue caused by fitness. Plus pineapple contains pineapple prion enzyme substances, can eliminate workout-induced inflammation or edema phenomenon.
3, apple
Apple is rich in vitamins, can replenish fitness exercise in the loss of water and vitamins. And apples can provide polyphenols, which can play a role in enhancing muscle strength.
4, avocado
Avocado contains a variety of nutrients needed by the human body, which contains protein for fitness and muscle building crowd, is to help muscle growth of a very good fruit. But do not eat more Oh, avocado high energy, eat too much will cause the body's burden, may be fat, and excess nutrition is not a good thing, the same will affect health.
5, cherry
Cherry is rich in antioxidant components - anthocyanins, which is a powerful anti-inflammatory effect of phytochemicals, training inflammation has a special effect. If there is no inflammation in the body, the muscles recover faster.
What vegetables to eat
1, broccoli
Broccoli is rich in vitamin A, carotene, vitamin K and so on. And broccoli belongs to high fiber vegetables, can effectively control blood sugar. The practice is also very simple, can be boiled or steamed, can also be made into broccoli puree instead of mashed potatoes.
2, lettuce
Lettuce is rich in nutrients, containing a large number of beta-carotene, antioxidants, vitamin B1, B6, vitamin E, vitamin C, there is a large amount of dietary fiber and trace elements such as magnesium, phosphorus, calcium, and a small amount of iron, copper, zinc. Eating lettuce regularly can enhance the digestion and absorption of protein and fat, and improve blood circulation in the stomach and intestines.
3, leek
Leeks are also rich in fiber, per 100 grams of leeks containing 1.5 grams of vitamins, higher than scallions and celery can promote intestinal peristalsis, the prevention of colorectal cancer, but also reduce the absorption of cholesterol, play a preventive and therapeutic role in the prevention and treatment of atherosclerosis, coronary heart disease and other diseases.
4, seaweed
Each 100 grams of seaweed containing magnesium 460 milligrams, and magnesium can play a heavier role in muscle building exercise. Magnesium can promote fat, sugar, protein energy metabolism, support protein synthesis, enhance muscle strength, more importantly, can improve the efficiency of insulin anabolism, is the formation of muscle tissue important nutrients. So eating some purple cabbage during fitness can also help grow muscles.
Men's fitness diet misconceptions
1, excessive diet
Excessive calorie intake can cause fat accumulation. Excessive meals is the primary wrong way of nutrition. After hard training and obtaining strong muscles, if it is covered by a thick layer of fat, what kind of sense wide it will be?
Obviously, if you're overweight, you need to eat less, and eating less is the only way to lower your weight. Please note that if you just eat less, but still maintain the original diet structure, the result is that the weight is lost a little, but the proportion of muscle has not changed.
To reduce fat and maintain muscle fitness, in addition to aerobic exercise, it is necessary to talk about reasonable nutrition, to eat a certain amount of protein, carbohydrates and fat, and learn some nutritional knowledge. To understand the nutrients contained in food and master the nutritional standards.
In order to increase muscle, you need protein; in order to maintain energy and athletic ability, you need carbohydrates; in order to lose fat and get a body shape change, you need a certain amount of nutrition, but not overdose, you should know the difference between adequate and overdose. Everyone is different, try it for yourself.
2, lack of amount of diet
Dietary insufficiency and dietary excess have the same harmful effects. If the diet lacks normal nutrition, it is impossible to build fit muscles. Adequate amounts of protein, carbohydrates, and fats are necessary for muscle training.
You need high-quality foods to build muscle and need to consume large amounts of these foods. A bodybuilding trainer with normal cardiovascular function has to have extra nutritional supplements because of the extra metabolic demands.
3. Inadequate protein intake
Protein is the most important source of nutrition for muscle growth. The problem lies in the intake of pure protein, while protein and fat are usually *** present in food, meat, poultry, cheese and other major protein foods contain a lot of fat.
Protein intake for bodybuilders should be based on non-fat or low-fat foods such as skim milk, egg whites, fish, skinless poultry. Steak, etc. These foods provide an adequate amount of pure protein. One and one-half grams of protein should be ingested per pound of body weight per day, and the food can be divided into four to eight portions and eaten at intervals.
4, do not prepare meals for themselves
Preparing meals is a very important technique. To be a good bodybuilder, you must prepare your own meals. Most bodybuilders, including some female athletes, do not cook for themselves, which is very wrong. It is important to realize that relying on someone else, or a dining hall, or a fast-food restaurant, will not satisfy the bodybuilder's need to eat fewer, more frequent, and more nutritious meals.
Not only do you have to be strict with your diet, but you have to be creative in making a variety of meals, or your diet will be extraordinarily monotonous. Skinless and gutted foods are what bodybuilders eat on their training and rest days, but you have to be imaginative and creative so that fish and egg whites don't become monotonous. To turn monotony into colorfulness, you have to read books, find recipes and then make your own elaborate concoctions.
5, do not make a nutritional record
Develop a nutritional record sheet, record what food is effective, muscle feeling after eating, what food is ineffective, etc. is very necessary. By sticking to it for a long time, you will be able to make precise, correct and wise assessments and adjustments to your food nutrition based on previous information in order to keep your nutritional intake at an optimal level.
So, make sure to keep nutritional records such as time of eating, type of food, basic intake of proteins, sugars, fats, potassium, sodium, calcium, vitamins, etc., etc., as well as your physical status. For this, you will also want to buy a book on food nutrition to have on hand.
6, too much fat and sugar
Fat is the most calorie-dense food, yielding 9 calories per gram, and is the most difficult to digest and store. Although the sun and other body tissues need some fat ribs, they are needed in small amounts, and the fat contained in typical low-fat foods is more than enough.
Sugar is most easily converted to fat in the body, and low-fat foods may also contain sugar, which is also converted to fat when eaten in abundance. Some sports drinks and sports nutrition products contain sugar and should not be eaten or consumed in large quantities. In short, the daily fat intake should not exceed 15% of the total calories.
7, insufficient water
The human body contains 67% water. Water molecules are involved in the whole body's metabolism. Drinking more water can make the microvessels to keep clean and unobstructed. Often wash the body cell tissues, can make muscle cells regeneration. It is good to drink 2.3 liters of water per person per day.
8, lack of normal balance
In the body to maintain a positive nitrogen balance in order to give the conditions for muscle growth. How to do this? Eat once a day for 2-3 hours. The body absorbs nutrients most efficiently when you eat small, regular meals throughout the day. Eat a diet high in protein and carbohydrates, preferably at equal intervals.
How do you eat every two to three hours? A loaf of nutritious bread with a cup of skim milk provides 50 grams of protein and 50 to 100 grams of carbohydrates. How much time can it take to eat a sandwich or drink a wye of protein drink? How long would it take to eat a serving of fruit with a chicken breast? Obviously, nothing is compromised when well prepared, and it's easy to do.
9. Improper food combinations at each meal
Imbalance is ubiquitous in today's world, and diet is no exception. What nutritionists call food balance is different from what the bodybuilding community calls food balance. Bodybuilding considers the ideal food balance to be eating refined proteins, carbohydrates with starch and fiber, and a little fat, in proportions that vary from person to person.
Some people are sensitive to carbohydrates, can not eat more carbohydrates containing starch, otherwise it will make the sebum too thick; some people eat potatoes and rice works well. People's metabolic function is unique, can not be dry, eating ratio can be adjusted, up to: 50% carbohydrate, 35% protein, 15% fat.
The goal is to reduce fat and increase muscle. How to do 50:35:15? The easiest way is to take a plate and serve 50% rice or potatoes or yams, and the other half with chicken thighs, fish, or beef. Don't worry about the 15% fat, the above foods already contain enough fat.
10, ignoring the auxiliary food
Taking over the above principles of eating, there are some loopholes and deficiencies, and then add some auxiliary products on the perfect. Some people think that auxiliary nutrients are expensive, but also afraid that it is a conflict with the main meal and so on. Wrong, if you have the conditions, you may want to take some high protein powder, multivitamin, as well as beef liver tablets, etc., because they will have a great help to your recovery, increase the intensity of training, perfect physical fitness.