What to eat after fitness (muscle gain)

Breakfast: a bowl of cereal, 2 egg whites,

Lunch: staple food 75g, meat 5g, vegetables 15g (preferably without oil)

Extra meal: a glass of orange juice

Dinner: staple food 5g, meat 5g, vegetables 15g, Appropriate amount of fruit

slimming vegetables: cucumber, tomato, celery, leek, cabbage, lettuce

slimming fruits: apple, orange and peach

bodybuilding foods: coarse grains, boiled potatoes, cornflakes, apple, orange and peach juice, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (egg yolk removed)

No food: snacks, melon seeds, peanuts, ice cream, Chinese cooking, beef and mutton. You can eat some fish, chicken (peeled), seafood

In fruits, you should eat less bananas, but you can supplement some drinks, such as carbonated drinks and orange juice, and drink less

8-9 glasses of water a day

About drinking water: 6% of adults' weight is water, which participates in all metabolic processes. Ordinary adults need about 2 liters of water every day, and they need more when they exercise. Replenishing water is not only important for maintaining athletic ability, but also helpful for increasing arc and reducing fat.

25-5ml； of water can be replenished 2 hours before exercise;

rehydrate 15-25ml； immediately before exercise;

During exercise, replenish 12-24ml； of water every 15-2min when the intensity is high;

after exercise, replenish 1, ml of water for every kilogram of weight loss, and the amount of supplement should not exceed 6ml each time. Avoid using carbonated drinks, concentrated juice, tea, coffee, etc. to replenish water. It is best to use sports drinks, not only to replenish water, but also to replenish sugar and electrolytes.

Also, ensuring the intensity of exercise, regular and continuous exercise is the key to success, and making exercise a part of your life is motivation, which can improve your quality of life and your body shape.

What can you eat effectively to gain muscle after exercise

Hello, you refuse to copy and paste the answer. For fitness and muscle gain, you should eat 3 points and 7 points, so nutrition must be kept up. Otherwise, it will not only have no effect, but also have negative effects. It is very important for you to eat after exercise. It is the best time for your body to absorb nutrition within one hour after exercise, so try to eat before this time. The choice of food only needs one big principle, that is, it is rich in animal protein, so-called whey protein. If possible, it is better to buy protein powder (not muscle-increasing powder). It is not that hormones have no side effects on the body, but only protein with high concentration. If there is no protein powder, choose foods with high protein content, such as milk, eggs, muscle, beef, etc., and then take a full rest and give your muscles enough time to reply. The space is limited, so I only write so much. If you feel useful, you can continue to come to me and provide you with fitness guidance. Thank you

What do you eat for fitness and muscle gain

1 Protein powder and creatine are the only complementary measures for rapid muscle latitude, and the consequence is to increase the burden on the heart, which is the general occupational disease of bodybuilders. 2 The principle of muscle growth is to repair after tearing, and the consequence is that the capacity is getting bigger and bigger, which is also the pursuit of most fitness enthusiasts, but most of the raw materials for muscle repair come from protein. The reason why protein powder is good is actually the best tonic is egg white, but the cost of discarded egg yolk has greatly exceeded the price of protein powder, so many people suggest using protein powder.

3 The recipe given by the landlord seems to be a diet, which seems to be quite wrong ... The result is that your diet will make your muscles be consumed by your exercise, which means that it will have no effect on muscle growth in the best case.

4 Fitness. Generally speaking, it is recommended to exercise on an empty stomach, which is also the reason why it is generally recommended to exercise in the morning and at night. Personally, if the landlord is a sedentary occupation, he should exercise properly after getting up in the morning, eat and go to work after 3 minutes of exercise, but it is better at night, but he should sleep for 2 hours after exercise after dinner.

5 If the landlord is thin, please eat a lot of egg whites, beef, fish and chicken. Otherwise, please increase the running time and lose weight first. Please completely abandon all kinds of snacks. Go to bed early and get up early

6 Finally, the landlord thinks it is not easy to exercise every day, so muscle growth and body shape changes will also tell you that it is not easy. Please think twice

Finally, it is emphasized that if the landlord thinks this is a task and doesn't like pain and tiredness, please stop your exercise, which will increase your heart load and your muscles will stand you up. You will get nothing but fatigue or injury. There is a saying that you will be grateful for yourself now. Can you work hard?

what to eat after fitness at night

your height and weight are very standard. Bodybuilding is the most suitable. It is suggested to stay healthy for an hour after meals, and supplement physical strength and proteins, such as bananas, milk and egg whites, appropriately after fitness.

jog for no more than 2 minutes in the morning. It can increase resistance and improve cardiopulmonary function. Jogging doesn't need to be done every day, which will affect muscle growth.

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

What's the best thing to eat after fitness

A few years ago, my goal of fitness was to lose weight and gain muscle at the same time, but the effect was never obvious. Later, I asked many personal trainers for help and consulted many bodybuilding hobbies, and came to an almost consistent conclusion: it is best not to lose weight and gain muscle at the same time. I suggest that if you feel fat, you can do aerobic exercise regularly to lose weight first, and it will have obvious effects if you persist for several months. During this period, when I come home from the gym at night, I have to control my diet and eat something high in fiber and low in fat. I remember that I often ate whole wheat bread with a little fruit at that stage, such as apples (it is more recommended to mix pitaya, especially honey and refrigerate it in the refrigerator for a few hours, which is high in fiber and zero in fat and helps to lose weight). Aerobic exercise and reasonable diet for a period of time will obviously improve your body shape. At this time, your heart and lung function and overall physical condition have been significantly improved, so you can prepare to enter the muscle building stage. During the muscle building stage, you can cancel or maintain a little aerobic exercise, and focus on the free strength zone. At this stage, you will be very hungry when you come home from practice, but you should eat scientifically. At that time, I usually drink a cup of protein powder and one or two bananas immediately after returning home, and I can also eat some white meat, such as fish and chicken. At this time, I don't have to worry about gaining weight. Westbank > Because if you want to gain muscle, you must eat well, and it is very beneficial to recommend eating some nuts, and almond is more recommended. These are the theoretical knowledge I collected from many authorities and the conclusions I have drawn through my own personal experiments. I hope it will be helpful to you. Besides, fitness is a long-term process, so don't expect to achieve great results in a short time. In fact, losing weight and gaining muscle are contradictory, so it is not recommended to do it at the same time, and you must stick to it. Finally, I wish you the perfect figure of your dreams as soon as possible.

According to the questions from netizens, the body needs nutrition extremely within one hour after exercise, so people call this period "golden time" for supplementing nutrition. That is to say, eating properly at this time will be very beneficial to the recovery of the body and muscle growth.

First of all, the first substance needed by the body is amino acids. The body uses amino acids to develop muscles, make hormones and form neurotransmitters and bones. Fitness exercise will consume some important amino acids. The way to supplement these ingredients is to use protein. You can eat the following foods: chicken, fish, whey protein powder or soybean protein powder. < P > Secondly, the second food that the body needs is carbohydrate. Fitness exercises provide energy ahead of the sugar stored in the body. Glycogen is a storage form of sugar, which exists in the liver and muscles. Our body can store 1,8 kilocalories of sugar in the form of glycogen. This amount is enough to meet the fitness activities less than the marathon exercise intensity. If the body has sufficient glycogen storage, it can significantly improve the exercise performance. Therefore, as long as you don't limit the intake of carbohydrates, it is a good idea to eat some slow-burning carbohydrates after exercise.

What should you eat after adding protein?

protein's

1 needs to be supplemented quickly after fitness exercise. You can drink protein powder, whey protein powder

2, milk and soybean milk, and fruit juice and water 3 within three to five minutes after training, and then you can eat egg white and toast

4 after training for half an hour, and you can eat some lean meat after one hour.

however, it should be noted that when protein is supplemented, sugar is also needed. Because it is good for synthesizing muscles and saving protein's

fitness, I think what to eat every day is good for muscle gain, which is helpful for muscle gain.

... Remember what I said, if you really want to build the muscles with lines, you should not only exercise, but also lose fat. If you have too much fat on your stomach, you can build your abdominal muscles but you can't see them standing, but you can feel them, because there is a layer of fat on your stomach. Pay attention to your diet. Don't eat it at all because it contains too much fat. Eat more foods that contain too much protein, such as fish. Don't use any muscle gain powder, buy your own protein powder. It's not expensive either. Make a cup after exercise. Be sure to remember to drink it after exercise. Otherwise, there is no muscle at all. On the whole. Exercise, diet and reduce fat. The body lines are fascinated by thousands of girls. This is also an important process, so be patient.

how long is the best time to eat after fitness? It's good for muscle gain.

It is better to eat high-protein food within 3 minutes after fitness, which is easy to absorb.

How to eat, what to eat and when to eat before and after body building. Be more specific!

For people who gain muscle, it is best to have carbohydrates and protein in every meal (including extra meals). You should have protein for breakfast and extra meals. Muscle-building powder can be added to both meals. These two times are also more suitable for taking muscle-increasing powder. In addition, you should also add meals after training, or you can drink muscle-building powder or take creatine. That is, you need two or three spoonfuls of muscle powder a day.

Here 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;

Have lunch at 11 o'clock

Eat staple foods such as steamed bread, noodles and rice at 15 o'clock, and exercise at 17 o'clock (one and a half hours)

Immediately after training, add meals, add a spoonful of muscle powder or eat creatine. If you are a beginner, it is recommended to take the best creatine with a certain proportion of sugar. If you have a certain foundation, you can have dinner at

2 o'clock simply by taking creatine.

The following is a detailed introduction

◆ Dietary nutrition supplement for beginners

Dietary arrangement: it is more appropriate for beginners to adopt the "eclipse five meals method". That is, eat five times a day, and the sum of the five meals reaches the sum of the calories that should be ingested every day. The proportion of five meals is 2% for breakfast, 1% for morning meals, 3% for lunch, 1% for afternoon meals and 3% for dinner.

Diet composition: The formula of daily diet for bodybuilders is: moderate protein, low fat content and high carbohydrate content. The ratio of protein, carbohydrate and fat should be about 25 to 55 to 2.

steamed bread, noodles, rice and other staple foods, as well as sweet potatoes, oats, potatoes and other carbohydrates are very high, so they are the first choice for beginners. Protein is the most important source of nutrition for muscle growth, and bodybuilders should mainly eat non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Fatty acids that are needed to maintain the 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 not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases.

Eat more alkaline foods: Normal people's body fluids are weakly alkaline. After body-building exercise, sugar, fat and protein in the body are decomposed in large quantities, and acidic substances such as lactic acid and phosphoric acid are produced, which makes people feel sore muscles and joints and mental fatigue. At this time, we should eat alkaline foods such as vegetables, sweet potatoes, oranges and apples to keep the basic balance of pH in the body, so as to eliminate fatigue caused by exercise as soon as possible.

Alkaline foods such as vegetables and fruits can also be supplemented with a variety of essential vitamins to supplement the loss of metabolism and sweating and meet the needs of bodybuilding training.

nutritional supplements for beginners

nutritional supplements can provide various nutrients for the body quickly, conveniently and efficiently, and promote muscle growth and recovery. However, for bodybuilding beginners, it is not recommended to use more nutritional supplements in the early stage. Here, only three basic types are introduced.

energy supplement: this kind of nutritional supplement is represented by various sports drinks, the main component of which is carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and the exercise ability and muscle's ability to do work will be greatly improved.

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

Creatine: Creatine can increase bodybuilder's lean body weight, explosive force and endurance of muscles, and at the same time, creatine brings water into muscles, which increases the volume of muscle cells and is beneficial for muscle cells to absorb amino acids. When creatine and sugar are used at the same time, the increase of lean body weight and strength is more obvious. Therefore, for beginners, taking the best creatine containing sugar is more effective than taking creatine alone.