Men often feel tired after fitness because they sweat a lot. Actually, this is normal. Therefore, men are particular about what they eat after fitness. So, here are the recipes for men's fitness and nutritious meals that I have compiled for you. Welcome to read and browse.

1. What do men eat for fitness?

Men's strenuous exercise will inevitably lead to fatigue, drowsiness and other discomfort. At this time, you need something to help you recover quickly. So, what should I eat after strenuous exercise?

1, onion

Raw onions can maintain your muscles. It can fight against harmful free radicals produced by intensive training. Excessive free radicals can cause muscle inflammation and make the nutrients in the muscle lose. When onion is ingested together with other nutrients that promote muscle growth, it will increase muscle's absorption of nutrients.

Suggestion: After strength training, you can eat raw onions in chicken sandwiches.

2. Black beans

Black beans are a kind of food that can make you energetic. Compared with other beans, black beans contain more cellulose, which can effectively fill your stomach, feel full and avoid eating too much carbohydrates. At the same time, black beans contain a complex carbohydrate, which will make you energetic all day when it is converted into energy in the body.

Suggestion: Drink black bean porridge twice a week for breakfast to make your body "high".

3. White bread

The statement about white bread is very contradictory. On the one hand, it is digested and absorbed quickly, which increases the possibility of fat storage in the body. But on the other hand, for fitness enthusiasts who pursue muscle mass, it is good to consume and suck quickly. Eating fast-consuming carbohydrates before and after training can prevent muscles from being broken down, especially when it is taken at the same time as protein. Eating a few pieces of white bread with skim cheese can create an internal environment conducive to muscle growth.

Suggestion: Eat two pieces of bread with cheese 30 minutes before fitness training, and eat 3 ~ 4 pieces of bread with jam and whey protein milkshake after training.

4. papaya

Papaya is rich in potassium, which can improve muscle contractility. Papain can promote the digestion of protein, improve the absorption, retention and muscle growth of protein. So papaya should have a place in the high protein diet.

Suggestion: Every time you eat protein, you should eat a small cup of papaya to achieve better muscle building effect.

5. Bovine liver

You know, beef liver is one of the most nutritious foods. Contains creatine that can promote muscle growth; Carnitine promotes androgen secretion and fat metabolism; B vitamins participate in energy metabolism; Iron enhances myoglobin production. Beef liver contains less fat and calories than beef, and there is no carbohydrate.

Second, men's fitness diet

1, sweating, careful dehydration.

Men need water more than women. For men, muscle needs more than three times more water than fat, while in men, muscle accounts for about 40%, and in ordinary women, muscle accounts for only a little more than 20%.

Water can also lubricate joints, regulate body temperature, dissolve nutrients and transport them into human body. Generally, men need about two liters of water every day, and men who exercise consume twice as much water.

2. Chromium should be supplemented in time during training.

Chromium is an essential mineral to sustain life. It can reduce cholesterol in human body, increase endurance, make muscle grow and oxidize fat.

High-quality grapes and raisins have the reputation of natural "chrome storehouse". Ordinary men can provide enough chromium by eating a bunch of grapes every day, and men who participate in fitness exercises need to double it.

3, there is often congestion on the body, and vitamin K needs to be supplemented.

During exercise, some people will be bruised or bruised if they bump a little, and they will not heal for a long time. This is a signal that the body lacks vitamin K, and vitamin K is "the hero who stops bleeding". Without it, blood coagulation will be delayed, and in severe cases, blood will not coagulate.

Broccoli is very rich in vitamin K. Eating broccoli 2-4 times a week can relieve congestion or congestion. Secondly, asparagus and lettuce also contain vitamin K. Regular consumption of foods rich in vitamin K can not only strengthen the elasticity of blood vessel walls, but also prevent congestion and congestion.

4, exercise cramps, pay attention to supplement calcium and magnesium.

The symptoms of leg cramps after exercise do not mean that you are overloaded with exercise, but are caused by insufficient nutrition. The main function of calcium and magnesium synergy in human body is to participate in neuromuscular conduction. Physical exercise is easy to cause calcium and magnesium deficiency in human body, which in turn hinders neuromuscular conduction and leads to leg cramps.

The daily calcium requirement of adult men is 1000 ~ 1800 mg, and the recommended daily dietary supply of magnesium is 350 mg. There are many sources of calcium, among which milk is a good choice. Magnesium contained in green leafy foods is the easiest to absorb, and nuts and seafood are also rich in high-quality magnesium.

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