Protein supplementary method of fitness
1. Every cell in our body needs to be made of protein, especially muscles. Increasing the intake of protein is particularly important during the fitness period. High-protein supplement has many advantages, which can accelerate muscle recovery after exercise, reduce muscle loss, promote muscle growth and make us more tolerant to hunger. This is why dieters need adequate protein.
2. How many eggs do we eat a day? It weighs about twice as much. For example, a man weighing 70kg should consume 140g of protein. Good sources of albumin are chicken breast, beef tendon, fish, shrimp and shellfish, eggs and milk beans.
3. After fitness, drink 5 or 6 spoonfuls of protein powder, and then eat foods with high protein content such as beef and chicken breast. If protein added so much, it would be superfluous. After exercise, protein should gain about 30 grams, while women should gain 50 kilograms. It is equivalent to a piece of 85-90g cooked chicken breast or 125g cooked fish. If you simply ingest protein powder, you can refer to the protein content on the protein powder package.
4, general food or dinner can provide enough protein, but pay attention to choose complete protein, the best source of protein is egg white, according to everyone's physique, you can eat 6 ~ 8 eggs a day, eat 5 ~ 6 times a day.
There are many food sources in protein. It's far from enough to supplement protein with eggs. Eating eggs only seems monotonous. Meat can also provide the human body with all the amino acids needed to synthesize protein. For example, fish and beef and mutton are good sources of protein supplement, but the fat and calories of beef and mutton are too high, so the intake should be moderate.
6. In addition to food, strength trainers can also supplement some easily absorbed protein powder. It is also important to replenish protein after strength training. After 30 ~ 90 minutes of strength training, the demand of protein reached its peak, and the effect of supplementing protein was the best. But after exercise, the acidity in the body is greater than the alkalinity. If meat protein is supplemented immediately at this time, the body ache may be aggravated.
7. Therefore, don't eat meat immediately after training, at least after 20 minutes. In addition, adequate sleep and rest at night can also bring great help to your muscle growth.
The principle of fitness diet
First meal: breakfast. Because there is no food supply for one night, the body is in urgent need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates? Burning? It is a good choice to sleep slowly and provide energy for a long time. Of course, you also need to take protein to maintain the continuous flow of amino acids in the blood, which helps to prevent catabolism in muscles. This meal should provide about 50 grams of protein.
Second meal: snacks in the morning. About 3 hours after breakfast is the time to eat again. This is a smaller meal in a day, which only needs to provide energy for the body and maintain the continuous flow of amino acids in the blood for the rest of the morning. Amino acids come from protein, and protein can choose chicken breast or high protein powder for this meal. You can also eat some carbohydrates, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders.
The third meal: lunch. Lunch focuses on protein and also includes complex carbohydrates and vegetables. Protein foods, such as beef, salmon, etc., are a good choice in the muscle building stage, because they can provide extra calories (fat) outside of protein. The fat contained in salmon and other fish is healthy fat. As for carbohydrates, you can choose any complex carbohydrates you want, such as potatoes, rice and pasta.
The fourth meal: before training. Like snacks in the morning, the main purpose of this meal is to ensure the continuous flow of amino acids in the blood. It should be taken at least one hour before training. You can choose one in the muscle training stage. A high-protein drink containing some carbohydrates.
The fifth meal: after training, dinner. This meal consists of two parts. The first part is drinks to be drunk within 30 minutes after training. Whether you want to gain muscle mass or lose body fat, you should take in simple carbohydrates to replenish glycogen reserves consumed in training. The most ideal way is to consume protein and carbohydrates in the ratio of 1:2. Intake 25? 30 grams of protein is ideal, because you should not only ensure enough amino acids to rebuild muscles, but also not slow down the absorption of simple carbohydrates because of excessive intake of protein.
Fitness taboo
1, taboo exercise after drinking
After entering the body, the wine is absorbed by the intestinal wall for about two hours, all of which enter the blood, a small amount is excreted through urine and sweat, and most of them are detoxified by the liver. Because the cerebral cortex is extremely sensitive to alcohol. After drinking, the cerebral cortex is excited and agitated for a short time. After a long period of inhibition, there will be a feeling of being slow and sleepy. At this time, the brain function is in an unstable state and the body's control ability is reduced. If you exercise the cerebral cortex in this situation and make great efforts, it will damage the brain function. And alcohol can promote muscle fatigue. Muscle needs a lot of blood and oxygen supply when working, and it often leads to fatigue because of insufficient oxygen supply and increased lactic acid produced by muscle. In addition, alcohol will accelerate the production and accumulation of lactic acid in muscle, slow down the elimination of lactic acid, which is not conducive to the recovery of the body and affects muscle growth. It can be seen that drinking alcohol before or after fitness is a taboo.
2. Stop exercising when you have a cold.
I used to hear some rumors: it doesn't matter if you have a cold, just go to the gym to exercise and sweat. Actually, this statement is misleading. Some people think that after taking part in fitness exercises and sweating, the symptoms of colds will be alleviated. This is because during exercise, the sympathetic nerve is excited, the heartbeat is accelerated, the breathing is accelerated, and the function of the defense system composed of white blood cells and other antibodies in the body is improved. In addition, when sweating, toxins in the body are excreted faster, which relieves cold symptoms. This happens only in young people with mild symptoms or strong immunity at the beginning of a cold. For most people, taking part in fitness exercises when you have a cold does more harm than good.
Don't exercise within one hour after meals.
Going to the gym immediately after a meal is easy to cause indigestion. For a period of time after eating, the food in the gastrointestinal tract fills the top of the diaphragm, which affects the movement of breathing. And after eating, the blood is concentrated in the digestive system. If you exercise at this time, the blood will be scattered to the sports organs for muscle work, which will affect the digestion and absorption of things. In addition, exercise organs are prone to dizziness, pallor, vomiting and other symptoms due to insufficient blood supply.
The main function of fitness
First, fitness long-distance running can improve the function of respiratory system and cardiovascular system. Scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen. If the oxygen intake exceeds the usual 7? Eight times, can inhibit the growth and reproduction of human cancer cells. Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, thickens myocardial fibers and enhances myocardial contractility, thus improving the working ability of the heart.
Second, fitness long-distance running is conducive to disease prevention. Fitness long-distance running accelerates blood circulation and cleans up harmful substances in the excretory system, making it difficult for harmful substances to stay and spread in the body. According to the determination,/kloc-running 3000m in 0/6 minutes or 5000m in 25 minutes can reduce blood cholesterol. This has a good preventive effect on the elderly who are prone to different degrees of hyperlipidemia, which in turn leads to arteriosclerosis, coronary heart disease and cerebrovascular disease.
Third, fitness long-distance running is conducive to a comfortable mood and a happy spirit. Because this kind of long-distance running does not pay attention to the outcome of the competition, it only seeks to exercise in a relaxed and happy way, so it is very conducive to alleviating the mental and psychological tension brought about by high-tempo and high-intensity sports in modern society. According to medical experts, this kind of relaxed and pleasant exercise can best promote the release of endorphin bark, a polypeptide substance in the body, thus causing lasting euphoria and sedation. In addition, because long-distance running makes people full of optimism, it helps to increase appetite, strengthen digestive function and promote nutrient absorption.
Long-distance running exercise plays a very good role in cultivating people's tenacious will to overcome difficulties and temper hard work. Especially for those who are afraid of the cold in winter, love to sleep late and don't want to exercise, let people taste the benefits of long-distance fitness exercise.
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