Fitness, there are three points to practice, seven points to eat, it is not unreasonable. The nutrition can't keep up, the method of eating is not right, and it is useless to lift the iron again. You are not strong now, not that you are not doing well, and it is likely that you will not eat.
The effect of eating on fitness effects
If your fitness plan doesn't involve nutrition, it can hurt you a lot when the training goal is achieved. If you go to the gym with a hungry stomach, you will not be able to provide enough energy for your body, and you will not be able to get the most out of your exercise. If you continue to exercise for a long time without eating, your ability to burn calories will decrease and your exercise intensity will be difficult to maintain. If you don't provide nutrients to your muscles in time after exercise, adding energy to your body will not help your body recover.
How should a fitness muscle friend eat?
If you want better and faster training, it is best to have a good plan for your diet. In addition to staying away from junk food, what time to eat will also affect the recovery and growth of muscles.
Before fitness
If you don't eat anything, you may strain your muscles during exercise and put a lot of pressure on your body. The best way is to eat 2 hours before fitness, add about 300-500 calories, healthy carbohydrates. If you do not have time to eat 2 hours before exercise, you can also quickly add 50-100 card meals 5-10 minutes before exercise.
What to eat
You can eat two hours before training: a bowl of oatmeal, whole grain cereal, whole wheat toast, even sweet potato sweet potato, or yam. If you have to feed directly in the sport, you can choose a small serving of fruit, an apple or a banana.
After fitness
20 minutes to an hour after fitness, your muscles can quickly accept carbohydrates and protein, the body consumes and absorbs them, and stores them for recovery. But if you take a long time after eating, your body may be less willing to use these substances as fuel to recover itself.
What to eat
Healthy carbohydrates with good quality protein, you can ask a professional coach to set the food mix for you. A simple exercise recipe can be like this: chicken and brown rice, yogurt and almonds, or a protein shake and a banana.
Common quality fitness foods
egg
Fitness people love chicken protein, and the protein can best meet the needs of human muscles. The effect of the muscle gain of a small amount of eggs is comparable to that of a large amount of beef. The egg yolk also contains vitamin B12, which helps muscles contract, as well as riboflavin, folic acid, vitamin B6, vitamin D and vitamin E, and minerals such as iron, phosphorus and zinc. Whole eggs are also rich in healthy fats, saturated fats and lecithins, all of which help muscle growth.
salmon
Each 150 grams of salmon provides 30 grams of protein and 4 grams of omega-3 fatty acids - it allows most of the absorbed glucose to enter the muscle rather than transform it into fat. Research by nutritionist Dr. Tom Ingleden has shown that omega-3 fatty acids can also help reduce muscle protein decline after exercise and help muscle recovery.
Milk/yogurt
If you are eager to grow your muscles, don't drink skim and fat-reducing milk! Those are for people who lose weight. A box of 450 ml whole milk provides 16 grams of protein and 16 grams of fat. Compared to other foods, the fat in milk is generally short-chain. Short-chain fats can synthesize muscles. For exercise recovery and muscle growth, fruit yoghurt is the ideal gold partner for protein and carbohydrate ratios.
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