The Chinese name of BCAA is branched-chain amino acid, including leucine, isoleucine and valine. According to research, when the level of branched-chain amino acids in blood is low, it will promote tryptophan to enter the brain, and when the amount of tryptophan entering the brain increases, it will aggravate the fatigue of the central nervous system. At the end of endurance training, the level of branched-chain amino acids in serum will decrease. It is pointed out that taking BCAA before and after endurance exercise can effectively supplement a lot of amino acid nutrition consumed by muscles within 90 minutes after the start of exercise, and the degree of self-fatigue is light. Supplementing branched-chain amino acids alone is better than adding sugar. The general supplement amount is 1 multiplied by 5 ~ 15g, about 30 minutes before exercise. Remember not to supplement a lot, because it will greatly increase the blood ammonia level and be harmful to the brain.

The function of BCAA is to restore water and electrolyte in the body, quickly restore sugar storage in the liver, enhance muscle endurance and rebuild protein in muscles. BCAA is an important part of muscle protein. When the body needs more fuel and energy, it is used as energy. When there is not enough BCAA in the blood, muscle cells will release BCAA as energy to produce energy, carbon dioxide and water. Supplementing BCAA before exercise can prevent muscle atrophy and repair muscle tissue lost during exercise.

For athletes, L- leucine, L- isoleucine and L- valine are the most important amino acid groups. About 33% of muscle protein consists of BCAA. Although moderate-intensity exercise makes the content of BCAA decrease rapidly, which leads to catabolism, fatigue and decrease of testosterone concentration in muscle tissue, athletes can promote muscle growth and strength and increase energy by supplementing BCAA.

Waking up in the morning and after training are usually two important periods for you to eat. While training hard, as a fitness enthusiast, you need to increase your nutrition. If you are hungry, you will feel hungry in the later training.

You can supplement some carbohydrates or caffeinated foods 30-60 minutes before fitness. This is because carbohydrates and caffeine can accelerate the body to burn more fat and make fitness last longer. However, if you have symptoms such as headache and tachycardia when taking caffeine, you are probably allergic to caffeine. Don't eat it.

After the training, you should also immediately replenish the calories consumed during exercise. Supplements should also contain carbohydrates, protein, water and salt. In addition, eating bananas can supplement potassium ions and help relieve fatigue.

The diet is mainly chicken, beef and salmon, drink more soy milk and add bananas. It is rich in vitamins, very nutritious and the fruit is great.

Because muscles are not trained now. But in the rest time after fitness, muscle cells begin to enter the cycle of repair and development. If you get the help of these food nutrients in this process, your muscles will fully grow and thrive, and you will feel that your muscles are very powerful when you do weight-bearing training the next day. It would be better if you can get enough good sleep and let your muscle cells be well repaired and developed.