Eat it after 30 minutes of exercise, and it can't be too long, otherwise the absorption will be incomplete and the bodybuilding effect will not be achieved.
How to eat when practicing bodybuilding for the first time?
Some people say that bodybuilding training is almost as important as nutrition. But I don't know how to eat it to cooperate with training and achieve the purpose of bodybuilding.
A: Indeed, in bodybuilding, a reasonable nutritional ratio and a scientific diet structure are of great significance. It should be said that training, rest and nutrition constitute the whole of bodybuilding training. Beginners should know how to eat. First of all, they should understand that the average trainer consumes about 3500-4500 kilocalories on training day, while the normal person consumes about 2500-3000 kilocalories every day. The daily intake of protein for normal people is 1. O-65438+ 0.2g per kilogram of body weight, and bodybuilding can reach about 2g.
Generally speaking, nutrition has the following effects on the human body: ensuring physical health and material supply for metabolism, lactation and maintaining body temperature; Ensure the construction and repair of tissues and organs and the supply of materials needed for their growth; Ensure the supply of water, survival plan and trace elements necessary for normal life activities. Obviously, no matter in daily life or bodybuilding training, people's daily nutritional intake must be balanced with their daily consumption. Too low will lead to insufficient nutrition, and too high will convert excess energy into fat and store it in the body. Therefore, in the usual training cycle, the daily energy intake of bodybuilders is about 3,500-4,500 kcal for men and 2,200-2,700 kcal for women. At the same time, the intake ratio of protein should be increased, so that the ratio of protein, carbohydrate and fat can be changed from 65,438+02: 58: 30 for ordinary people to about 20: 55: 25, and can be changed to about 30: 55: 65,438+05 in special periods. This may be abstract for beginners, but the following passage is easy to understand: under normal circumstances, the energy of the human body needs to adapt to appetite. When the normal appetite is satisfied, the energy demand can generally be met, which shows that children and adolescents develop normally, the weight of adults remains unchanged, and the fat-free weight of bodybuilders increases steadily. In addition to anorexia caused by not wanting to eat immediately after exercise or fatigue, if the situation is contrary to the above situation, the daily diet structure should be adjusted, such as increasing lean meat, eggs, milk, fish, bean products, seeds, nuts and other foods rich in protein, so as to ensure the supply of protein.
China's diet is dominated by plants, while protein's quality and digestibility are slightly poor, so sometimes the daily demand for training days exceeds 2 grams per kilogram of body weight, reaching about 2.5 grams. However, if protein does not eat enough food (including other nutrients) in daily training. You can make it up later.
For the gymnasts in the primary stage, the content of nutrients in daily food can be adjusted slightly to meet the needs, and there is no need to worry too much about food. In the advanced stage, you can match your diet with the "food composition table", especially before the game, the importance ratio of training and nutrition can be as high as 25:75, so you must take it seriously, including nutrition supplement and nutritional supplement.