You'd better eat some high-fiber biscuits, or yogurt, raisins, or fresh fruit between/kloc-0 and 2 hours before exercise to make you more energetic! !
After exercise
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.
You'd better avoid it.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it! !
Water and sports drinks
Although sports drinks can supplement the lost electrolyte, in fact, electrolytes can be supplemented in the usual diet. Water is better than sports drinks! !
Question 2: What do men eat after muscle training? How can men supplement nutrition to maintain muscle growth? Whether you are a novice or an old expert, the following seven nutrition rules for muscle training are worthy of your repeated attention. Don't ignore them just because they look simple.
1. Eat 6 meals a day. No matter what you eat, once every two or three hours, your muscles will keep growing rapidly.
2. Make sure that every meal contains carbohydrates to provide enough nutrition for muscles.
3. Take a proper amount of protein.
4. Don't go on a low-fat diet.
5. Ensure adequate intake of dairy products.
6. Fruit intake can be arbitrary, 2 servings a day is enough, but you can also eat more.
7. The last meal before training should be 30 minutes before training, and ensure that it contains a lot of digestible carbohydrates and 30 grams of wheat protein. At the same time, 80-100g carbohydrates (such as sugar) should be supplemented immediately after training. Only in this way can we ensure that the effect of training is to increase muscles rather than reduce them.
I wish you early success. If it is useful to you, please choose a satisfactory answer, give an approval and encourage you. thank you
Question 3: What interval should I eat before strength training in the morning? Proper nutrition and how long should protein take? Just don't eat too much. You can start training in about an hour.
Question 4: What to eat before training can make training more energetic. Keeping a good attitude is the first priority.
Control your emotions when you are behind in the game and play your usual level normally. This is the sign of success.
Dieting is like practicing ball. Kung fu is normal.
I wish you win the game!
Question 5: What food is good for strength training? Vitamin E can increase strength, promote protein decomposition and reduce muscle injury to some extent. Athletes will pay attention to vitamin e supplementation. Generally speaking, it is rich in cereals, vegetable oil, green leafy vegetables, eggs, nuts, meat and dairy products.
Question 6: What can I eat before and after fitness? Should I lose weight or exercise my muscles first, or should I come together 1? For the first physical examination in the gym, I will measure your body fat rate. According to this ratio, the coach should recommend you to lose fat or gain muscle first.
2. "There is too much meat in the stomach and chest. Do you want to lose fat first?" For this problem, if you want to "see", you must lose the fat, but in fact, even if you only do strength training, the muscle will grow, but it is covered with subcutaneous fat and you can't see the outline of the muscle. I've seen many people in the gym practice a lot of weight, but there is still no outline on the surface.
3. Too much abdominal fat does not conflict with exercising abdominal muscles. Almost all abdominal exercises can reduce abdominal fat at the same time. But you should keep a high frequency. Abdominal muscles can be exercised every day.
4. The strength training cycle of pectoral muscle group has been very long, and twice a week is enough. You can go jogging the rest of the time. In my practice, jogging 10000m every day will significantly reduce chest fat within a week.
Question 7: What is the time relationship between strength training and diet? Chicken breast, eggs (don't eat yolk, cholesterol and fat are too high), lean beef (don't eat butter), vegetables and fruits are good for muscle growth and nutrient absorption after half an hour's exercise to 1 hour. Pay attention to eating less salt.
Remember to adopt
Question 8: What food should I eat in my daily diet? First of all, meat is the first, especially beef, which has high energy, and it takes a lot of energy to practice muscles, not to mention that muscles are not necessarily practiced, but eaten; Secondly, high-protein foods such as milk, including eggs and yolk, etc./kloc-it is recommended not to eat under 5 years old and over 45 years old, which is prone to high cholesterol and heart disease; Third, fruits and vegetables, after all, eat so much meat, need to be light and neutral. Hehe ~ Finally, you should eat chocolate and cake, too. Don't worry about acne, it has nothing to do with these foods. Mostly people's misunderstanding, sweating and physical and mental health can also reduce acne. Mm-hmm, I hope you can build big muscles! !
Question 9: What should I eat before and after training? When should you eat? The human body is good at converting what you eat into energy, but for some foods, the conversion efficiency is higher. For example, carbohydrates contribute to high-intensity exercise because they can be quickly broken down into glycogen, which your muscles need to work properly. Therefore, if you want to work hard for a period of time, you must eat carbohydrates in advance. Although the body can replenish glycogen fat and protein when necessary, you need to replenish the lost glycogen reserves afterwards, so it is essential to supplement carbohydrates after exercise.
Question 10: How to increase strength! Eat what! How to match the daily diet! Strength is proportional to the number of muscles. The more muscles you have, the greater your strength. So the essence of increasing strength is actually increasing muscle.
So how do muscles grow? Muscles grow in the cycle of destruction (strength training)-repair (supplementing protein). In strength training, training will destroy muscle fibers, and supplementing protein is used to supplement the damaged muscle fibers. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If we continue to train them before their muscles recover, it will only have the opposite effect. Therefore, strength training and protein's supplement are the key to muscle growth.
Someone must think, can I just supplement protein's muscles without strength training? The answer is no! Because whether it is protein (lean meat, fish, shrimp), fat (grease, fat) or carbohydrate (staple food), as long as our body consumes more than our body needs, we will convert them into fat and store them. And too much intake of protein will increase the burden on the kidneys. The recommended intake of protein per kilogram of body weight per day for adults is1g ~1g. Therefore, it is not feasible to directly supplement protein to increase muscles without strength training.
For you, if you want to improve basketball confrontation training, you must increase the muscle strength of the trunk (the core area of the body).
The following is the recommended strength training plan for you, which takes three days as a cycle and adopts the method of unarmed training.
Monday:
Push-ups: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Abdominal roll: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Tuesday:
Pull-ups: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Abdominal roll: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Wednesday:
Squat: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Heel lift: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Matters needing attention
The method of abdominal muscle exercise recommends the action of belly rolling (there are teaching videos on the Internet that you can search for yourself). Abdominal curl can exercise abdominal muscles in all directions better than sit-ups, and it will not hurt cervical spine because of hand strength.
Main points of squat: face the wall, feet apart slightly wider than shoulders, and toes stick to the wall. Put your hands on the wall and look up as far as you can. Then squat down and ask your knees not to touch the wall, and your thighs and calves are at 90 degrees. Get up.
It has been clearly pointed out in the above principle of muscle growth that protein's supplement is an important condition for muscle growth, so you should adjust your diet structure to one with high protein, low fat and low carbohydrate. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.