It is very important to supplement nutrition before and after exercise, which can ensure your normal metabolic function, get the energy needed for muscle strengthening and development, and your body will recover well from this process. Nutritional supplement is helpful to optimize the performance of burning fat and increasing muscle.
1:3 ratio, dinner can actually be a meat, two or three vegetables. Meat provides protein, and vegetables help you to store energy. This ratio is the most effective for glycogen biosynthesis.
This does not affect the intake of fat and water, of course, they will also be indispensable factors for recovery and strength training. You can get the protein and carbohydrates you need through the dietary intake rule of 1:3 mentioned above. Not only meat and vegetables, but also chicken, fish, green beans, yogurt, berries, eggs, cheese, nuts and fruits can be sources of nutritional supply.
Extended data:
What nutritional elements have been added to exercise and fitness?
1, energy supplement class:
The representative of this kind of nutritional supplements are various sports drinks, the main component of which is carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and the exercise ability and muscle's ability to do work will be greatly improved.
2. protein Supplement:
Whey protein has the fastest absorption rate and the highest absorption rate. It is the best protein tonic after training, which can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein. Although its absorption and utilization rate is lower than whey protein, it is very beneficial to female bodybuilders.
3. Creatine:
Creatine can increase bodybuilders' lean body weight, explosive force and muscle endurance, and at the same time, creatine brings water into muscles, which increases the volume of muscle cells and is beneficial to muscle cells to absorb amino acids. When creatine and sugar are used at the same time, the increase of lean body weight and strength is more obvious. Therefore, for beginners, taking creatine containing sugar is better than taking creatine alone.
People's Network-Exercise and fitness, carbohydrate supplement is very important.
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