1, a certain amount of protein is harmless to human body, especially for fitness, protein is necessary, because protein plays a great role in muscle repair and growth. But too much intake of protein will put a burden on the kidneys.

For fitness people, it is best to consume 65438+ 0.8 ~ 2.5g of protein per kilogram of body weight every day.

2, not only after fitness, but also before fitness.

These are the most basic:

The natural foods you usually eat are: beef, chicken breast, eggs (preferably egg white) and milk.

3, fitness and nutrition products are:? Whey protein powder, creatine powder, branched-chain amino acids.

Eat 20 grams of protein powder and creatine powder 30 minutes before fitness, and 20-30 grams of protein powder within 20 minutes after fitness.

Thank you ~ ~

1, the best food recommendation for long muscles

1. 1 Beef: Beef is an important source of iron and zinc. Iron and zinc are the two most important nutrients for muscle growth. In addition, every 450 grams of beef contains 2 grams of creatine, which is called "the king of creatine". Creatine plays an important role in promoting muscle growth and providing energy for skeletal muscle.

1.2. Prune: Prune contains natural antioxidants, which ranks first among fruits, which can not only prevent the pulp itself from rotting, but also help consumers to delay aging. Athletes who often eat prunes can slow down muscle aging.

1.3. Fish oil: Fish oil is an oily substance in fish, which is rich in protein degradation products and has the functions of delaying aging and improving eyesight.

1.4. Eggs: The yolk in eggs contains vitamin B 12, riboflavin, folic acid, vitamin B6, vitamin D and vitamin E, as well as minerals such as iron, phosphorus and zinc.

2. Long muscle one-day diet arrangement

Breakfast: 5 sliced bread or 2 steamed buns, 2 bags of milk (500ml), 1 egg, 3 egg whites.

Breakfast: 65438 banana +0, whey protein drink 1 cup (280 ml.

Chinese food: 250g rice/steamed bread, 200g chicken breast/fish/beef, vegetables 1 serving (about 200g), peaches/apples/bananas 1 slice, 500ml milk.

During exercise: 500 ml of health drink (before, during and after exercise).

After exercise: muscle powder 25g (taken immediately after exercise) and creatine 5g (taken immediately after exercise).

Dinner: 200 grams of rice or noodles, 200 grams of chicken breast/fish/beef, vegetables 1 serving (about 200 grams), apples/peaches/bananas 1, and 500 ml of milk.