We often see friends who lose weight refuse carbohydrates, and friends who gain muscle consume a lot of protein. These are all wrong. No matter what the purpose of fitness is, carbohydrates and protein are indispensable. The key is to use them scientifically in order to achieve the purpose of fitness. Let's talk about the dietary principles and precautions before, during and after fitness.

First, before fitness

Half an hour before training, you should supplement the right amount of carbohydrates in order to provide the energy needed for the next high-intensity training. If strength training is carried out on an empty stomach, the sugar reserves in muscles are insufficient, and the body is bound to break down muscle protein to provide energy, which will lead to the loss of muscles in vain and the decrease of muscle circumference.

Many friends who lose fat like to take oxygen on an empty stomach, which is more harmful. On the one hand, it will lead to muscle loss, on the other hand, it will obviously increase the free fatty acids in the blood, which will put pressure on the heart and easily cause various arrhythmia.

We suggest that the meals before strength training should be mainly carbohydrate-rich foods, such as bread, cereals, bananas, raisins, sports drinks and so on. Remember that this is the secret of "saving protein and effectively preventing muscle decomposition".

Second, in terms of fitness.

Training is hard. I often see many people gulping water. I wanted to add some water, but it backfired. While training consumes water, it also consumes salt in the body. Drinking water supplements water, but dilutes salt. A decrease in the proportion of salt will lead to an increase in urination and perspiration, but it will lead to a situation of "more drinking, more thirst" and accelerate physical fatigue.

We suggest sipping water many times during training, or adding a small amount of sports supplements.

Third, after fitness

The peak of human energy demand is within one hour after training, so we should choose foods that can be digested and absorbed quickly, do not increase the burden on the gastrointestinal tract and are convenient to carry, and supplement them immediately after exercise training.

A meal after training is very important for fitness people. Success or failure depends on how to eat carbohydrates. There are three main reasons:

1. Carbohydrate can quickly provide the energy needed by the body after exercise.

2. Carbohydrate can change the catabolic state of the body into anabolic state after training, and improve the absorption of protein.

3. Supplementing carbohydrates after exercise can promote insulin secretion.

There are three main functions of insulin: ① It can "drive" sugar from carbohydrate food to muscle, and reserve energy for the next training; ② It can "drive" amino acids in protein food into muscle tissue and promote muscle growth; ③ It can inhibit the catabolism of adrenocortical hormone;

Because carbohydrates can not only provide energy, but also promote the absorption of protein, it is necessary to supplement not only carbohydrates but also protein after training to further ensure muscle growth.

Protein food which is difficult to digest, such as chicken and beef, should be avoided in a meal after training, and foods which are easy to digest and can provide protein amino acids quickly, such as milk and egg white, should be selected. After training, the muscle will reach the peak of amino acid and protein absorption in 60-90 minutes. It is recommended to supplement the most digestible protein 30 minutes after training.

We suggest supplementing carbohydrates and protein within half an hour after training, so as to better accelerate the recovery of fatigue and promote muscle synthesis.