There are two principles: monosaccharide carbohydrate+small molecular protein (carbohydrate-white flour, white toast and white rice, small molecular protein-whey protein).

What should I pay attention to when eating carbon and eggs? Like which comes first and which comes later? -Carbon comes before eggs ... I suspect my previous explanation was too bad. (Ha ha) Supplement carbohydrates first-let the body have enough energy to synthesize, and then supplement protein-gain weight.

30 minutes after exercise is the golden age of supplementing calories and protein, and the mass of protein is generally above 30 grams.

What about the other two days after five days of training? -want to add? When you don't exercise (rest), your body will repair tissues.

Are you talking about eating some carbohydrates indiscriminately? -To grow muscles, you need to get enough protein.

Drink whey protein within half an hour after exercise, but remember to supplement simple carbohydrates first. If it is hard core, get up in the morning, before going to bed at night, before exercise.

The ratio of carbon to protein varies from person to person, from purpose to purpose, and from physique to physique. For example, the protein ratio required for weight loss is higher than the protein ratio required for weight gain, and endosperm (obese) people can increase more carbohydrate ratio than ectodermal (skinny) people. As the old saying goes, it takes a lot of thought and time to find a way that suits you.

The conversion rate also varies from person to person. Actually ... relatively speaking, during exercise and rest (you mean basal metabolic rate? ) It also varies from person to person. Some people are born with bears, while others are born with distinct abdominal muscles. (This is related to body shape)

How about going to the gym after work without eating? Not recommended

Add a little protein and complex carbohydrates (low glycemic index) 40 minutes before exercise.

Not sure when to eat except three meals, such as before exercise? Want it before going to bed at night? Want to eat, what is better to eat? -There were several key meal times when we moved in. 1. Breakfast-I slept for 8 hours and didn't eat for at least 8 hours. 2. Before exercise-supplement protein to avoid muscle decomposition, and supplement complex+simple carbohydrates to help exercise. 3. After exercise-talk too much, skip. 4. Before going to bed-the only chance to make up before eating for 8 hours.

In the energy supplement part, you can eat some complex carbohydrates before going out, or you can eat some simple carbohydrates before training.

I won't say supplementary questions. The most convenient way is to check again and again. If the diet is regular and the weight does not change after two weeks, it means that the intake can be increased. If the weight soars too fast, it means that you have probably gained too much fat.

Second, about body shape.

Humans are divided into endoderm, mesoderm and ectoderm according to their body types. However, not all people fully meet the characteristics of their own types. Most people prefer one type, but at the same time they have some characteristics of another type. No matter which type you are closest to, the best way is to improve your original body shape instead of forcing you to change it. We ordinary people can only improve on the basis of our own bodies, but we can't really change our bodies.

Intraembryonic type: obese type. Endodermal people have a cylindrical body, a big red head, a thick neck and wide shoulders, and strong and weak limbs; Another judgment is that this type of human body is chubby and looks round as a whole. The percentage of body fat is higher than that of ordinary people, and the percentage of muscle mass is relatively low. They may feel that their bodies are prone to accumulate excess body fat. Worse, they may not be interested in doing sports. A person with endodermal constitution can never become an ectodermal constitution, but if he is firm enough, he can keep his weight within the healthy standard by increasing lean tissue and enjoy various forms of activities, such as walking or swimming. In addition, patients with endosperm had better avoid gaining weight, especially in middle age. In fact, endosperm people need to do aerobic training often-jogging, swimming and so on. Of course, if you are a boy and want to be a muscular man, you will gain weight more easily than other types. Of course, if you want to have beautiful lines, your efforts are beyond the reach of ordinary people. Therefore, it is best for such people not to engage in the exercise of growing meat, which is not conducive to the pressure on the heart of middle-aged and elderly people in the future. The representative figures we saw: Liu Huan, Degang Guo and Hong Jiantao all belong to this type.

Mesembryonal type: stands for muscular type. Mesocarpus developed evenly, with a long and thick neck and strong bones. It is generally believed that a meson is a standard figure. Mesomorphic figure is very good, and the muscles of arms and thighs are well developed, showing the overall strength and beauty. Mesenchymal males are closest to the standard V-shape, with strong shoulders, full breasts and narrow waist. The muscles of the body are more developed, suitable for sprint, rugby, gymnastics and many other sports. Because people with mesomorphic constitution are usually active and eat more, and because they have a high proportion of lean meat, their metabolic rate is also high. In their later years, they may increase body fat because of reduced activity. Such people must have a unique advantage over others in sports and fitness. At least get twice the result with half the effort Envy. Representative: Jiang.

Ectopic type: representing thinness. Ectopic people have slender bodies, small heads and white faces, flat breasts, slender muscles, less subcutaneous fat and slender limbs; The body characteristics of ectoderm are tall and thin, which looks "narrow" and usually very slender. Because of the high metabolic rate, this kind of people are not easy to gain weight, and their muscle mass may be low or acceptable, but they can be improved by weight-bearing training. Another feature is that their body fat is lower than that of ordinary people, and their body contours are not only slender but also angular. Ectopic people are suitable for long-distance running, basketball and many other sports that can give full play to the advantages of slender hands and feet and light weight. In later years, ectodermal fat tends to accumulate in the abdomen. Representative figures: Yao Ming and Yi Jianlian. In addition, fortunately, I belong to this type and don't intend to be a muscular man. It's hard.

Photography is generally used to classify and judge the human body in science. Take full-body photos of the front, side and back of the human body, measure the measured values from these three photos, and then refer to the relevant tables to determine the body shape of the person. Each component is represented by a number from 1 to 7. Therefore, the figure of 7 1 1 tends to be endomorphism, the figure of 17 1 tends to be mesomorphic, and the figure of17 tends to be exomorphism.

Thirdly, about training.

To break through, you can try to give muscles different stimuli, such as 10 in the original group, adding weight in groups of four, doing it slowly now, doing it quickly in the normal group now, and so on.

In terms of breakthrough, the diet is very limited and it depends on the stimulation of training. When you finish training and find that it won't be sour, it is the bottleneck. You need some different sensory stimulation, feel your muscle contraction more and push it to the limit of pain, and you will break through more or less.

But the training methods of muscle strength and muscle endurance are different, because muscle strength mainly lies in white muscle and muscle endurance is red muscle. (Supplement: Give a simple example! It takes muscle strength to lift 10 kg dumbbell above your head. But if you stay on your head for 3 minutes, it's not just muscle strength, you must have enough muscle endurance. In other words, muscle strength needs more explosive power, but muscle endurance needs endurance. )

As for the platform period, there are many reasons. Of course, the three main factors are eating/practicing/sleeping. I can only find out the reason myself, because I am that kind of idealist.

Fourth, about keeping fit.

If I stop my strength for a while, just do aerobic exercise and pay attention to supplementing protein, can I keep my muscles from shrinking? -It's possible in theory, but it's unlikely in practice ... It also has a lot to do with personal physique. Cereal is a low GI food, so it is recommended to replace it with fruit. There are too few eggs, about 7 grams for protein, and about 28 grams for protein after exercise is generally recommended. So it is not recommended to exercise at night, but I missed a few words before ... One egg is about 7 grams of protein, so about 4 eggs is almost enough.

Don't want to have fat = high protein+high fiber+low fat+low carbon water

Verb (abbreviation of verb) about protein's intake.

Weight in pounds ×2.2 to 3= protein grams (1 kg =2.54 pounds).

First of all, I must say that the formula is very unreliable, because everyone's physique is different, and the content of protein is different. It's scary to convert it into protein, but it's good to convert it into steak or chicken legs. I don't think this formula must be strictly observed, but there are several directions to consider, that is, first confirm the daily intake of protein content and total calories (protein alone won't make you heavier). After two or three weeks, see if the weight has increased or decreased, and then make changes. Just as every pro has many different training methods, so does its nutrition. Finding your own way is the best way.

Of course, the really good way to eat is to get protein from different sources for every meal, such as fish for breakfast, chicken for lunch and cow for dinner. In fact, it does take a lot of time, energy and money.

When you calculate, you will find that the economic benefit of protein powder is actually much greater than that of normal diet. ...

If it still doesn't work, you can try kiwifruit (scientific name: kiwifruit) or pineapple, because the effect is the same.

Protein powder supplement

Basically, poultry protein is not a good source of protein, and the conversion rate of protein is very low.

Generally speaking, protein powder is easy to carry.

Protein powder ... I don't recommend protein powder for beginners. If you just practice health, it is unnecessary. A balanced diet can be done.

The best sources of protein are eggs and milk (I don't know if this data is in collusion with dairy farming in the United States, indeed, there are many shady places in the nutrition field), followed by seafood, cattle and sheep, chickens and ducks and You Zhu.

Why do bodybuilders admire chicken breast? The reason is that his fat content is very low (so it tastes bad, old and dry, and only stupid old pharaohs like to eat it)

Red meat, such as beef, is actually rich in nutrients. Besides high conversion rate, it also contains natural creatine, but it usually carries a lot of fat, so ...

As for protein powder, it depends. Many protein powders are not whey protein, but added with soy protein or egg protein, so their value is low. The best whey protein is isolated whey, but the price is much more expensive. ...

What is pure carbohydrate? Besides, a piece of meat is pure protein? A glass of milk is pure protein? Nothing in nature is pure. Meat also contains carbohydrates, and vegetables also contain protein, but only in large quantities.

Please make sure to start exercising before increasing protein intake. If you are just dieting, avoid fine food and fat.

If you want to supplement protein, eat chicken breast. If the chicken breast is expensive, you can buy chicken legs, but before peeling, you should cut off the oil flowers. If you have time ... it will taste much better, and of course it will be a little oily.

Six, about protein powder

When I had no idea about fitness before, I bought bread baking powder and western pastry to eat because I saw the word "whey protein" in that thing. In fact, baking soda is filled with baking powder, and every time it is drunk, it is like gastric lavage. The content of whey protein may be less than 65,438+00% ... not as good as milk powder for feed, but I drank all the 5 Jin I bought.

In fact, there are many flavors of whey, kung pao chicken flavor or Mapo tofu flavor, except sweet, which are all good choices.

Protein powder depends on its components, such as egg white, soybean protein, casein, whey protein, isolated whey protein and so on. Some of them have added amino acids. In addition to ingredients (protein content is too low, which is exempted ...), sometimes it depends on word of mouth and experience. I heard that the labeling of many protein powders and the actual situation are two different things.

Protein powder is our good friend, which is convenient and can solve many problems.

There is no need to buy eggs or soy protein powder, which is not cost-effective, not as good as whey protein powder.

Whey can be mixed with water. In fact, protein powder is not everything ... my suggestion is very serious. Just train in a planned way and gain weight before buying it. General diet should pay attention to the intake of protein. For the general public, demand is enough.

The best small molecular protein is whey, not protein powder.

Collagen powder is not used to grow meat, but to eat skin beauty and connective tissue.

Before running = complex carbohydrates+a little protein.

Whether to eat protein powder after running is a problem. Generally speaking, you don't need to take it, but it involves the frequency of your daily intake of protein and whether you have done any extra weight training. This requires more data to answer.

Seven, about fat

Burning fat will burn muscles? -Fat can't burn. In fact, fat burning is probably only a small increase. The best understanding is that if you eat protein in winter, your body will warm up slowly. "Warming up" means that the basal metabolic rate has increased, but it does not mean that one kilogram of fat is burned when the temperature rises.

Protein is not so easy to be used as a heat source. After all, the function of fat is to store energy. When the human body uses protein, only when the blood sugar is too low will protein decompose and start burning fat. Low GI carbon can provide stable energy and keep blood sugar stable, so generally speaking, low GI carbon has been added to the fitness diet, and high GI carbon will make blood sugar soar, and then insulin will work to store excess blood sugar into fat, so try to avoid it. The only time to use it is to replenish after exercise, so that the body has enough energy to absorb protein, and then grow muscles.

Eight, about how to enhance cardiopulmonary function.

Cardiopulmonary function: It is the ability of the heart to pump blood and the lungs to absorb oxygen, which directly affects the activities of the whole body organs and muscles, so it is very important.

Exercise cardio-pulmonary function mainly depends on aerobic exercise, including long-distance running, playing tennis, skipping rope, climbing mountains, riding bicycles, climbing stairs, long-distance swimming and so on.

Or give up smoking.

Nine, about weight gain and muscle gain

You can't just consider protein to gain weight.

Briefly speaking, the diet proportion of weight gain in protein is 30-40% (30%), carbohydrate 40-65% (60%) and fat 5-20% (10%). Take an approximate value in parentheses.

The proportion of carbohydrates must exceed that of protein. The question is how much to eat? In fact, this value must be pushed back, because everyone's lifestyle is different and the basal metabolic rate is different. After eating the set value for a week or two, we will see the weight increase and decrease before adjusting, so it's not just a problem in protein.

Low fat and high fiber, protein+carbohydrate.

Young? So you can't do too much muscle gain for the time being? -How old are you? Why can't you do too much muscle gain? Besides, how long do you think muscles are?

Weight loss and compaction are both aerobic exercises, but I strongly suggest that you practice retraining at the same time, and improving the basal metabolic rate is the only way.

X. About reducing fat

The intake of "carbon" is not directly related to diabetes, but is influenced by genes. That is to say, if you have this family gene, you should avoid eating foods with high GI, and the supplements between meals should be mainly protein and low GI carbon. If the goal is to reduce fat, protein can be supplemented only before and after aerobic treatment.

Protein does make people thin, because it can speed up the metabolism of human body, but amino acid drinks should be less harmful.

Protein is the most important in a fat-reducing diet because he can speed up the body's metabolic rate. Carbohydrates are mainly low in GI, and the proportion should also be reduced.

Oils should be avoided but not taken, mainly unsaturated fats.

Eat less and eat more: pay attention to the process of eating will consume energy, so why do people who exercise need to eat less and eat more? One of the purposes is to consume energy. Most of this energy comes from fat, that is, the more you eat, the thinner you will be ... amazing.

This is a good question and the most difficult part. Because the process of reducing fat will inevitably lose muscle, many people gain too much fat after gaining muscle, and the diet of reducing fat is not well controlled, and then they return to the original point like doing white work. How to avoid muscle loss, as you said, protein's intake is very important, especially before exercise, because he avoids breaking down muscles as energy, because blood sugar is too low during exercise, because our carbon intake usually decreases when we lose fat, as I mentioned before. Protein's intake is about 25-40% when gaining weight, and about 50% when losing weight, but attention should also be paid to the intake of fruits and vegetables, as well as the intake of water. The ratio of fruits and vegetables to meat is about 2: 1. These are all theories ... easier said than done.

Just as you need to do aerobic exercise when you gain weight, you need to do strength training when you lose weight. But this is actually my own recommendation. Don't forget, the more muscles, the higher the basal metabolic rate, and the easier it is to metabolize fat.

Deliberately drink some sweet things like sugar+water, cakes, etc. Is it useful? -It will make you fat.

You know, drinks are usually sugar water and have no nutrition. Simple carbohydrates will instantly raise blood sugar, and then insulin will make the blood sugar concentration lower than before, and under this action, it is easy to convert blood sugar into fat and pile it up ... to get fat. After that, the blood sugar concentration is too low, which makes people feel depressed and makes you want to "drink something". Fat is easy to accumulate if you are not careful, so don't be careless.

Do you need a lot of protein to reduce fat and do aerobic exercise just to maintain muscles? -That's right.

This is difficult for me to answer, because it actually varies from person to person. The traditional practice is to increase the number of groups and lose weight, but is this the best way to lose weight ... I personally have reservations because I am an idealist, that is to say, I will adjust my training method according to the situation of each training. In fact, I believe that because of insufficient energy intake during fat loss, the body is more prone to fatigue and can't practice too much, so it's a bit natural.

To lose weight, the main thing is that the intake of calories is less than the output of calories. If the effect is not obvious, reduce the amount in your food. Exercise: Do more aerobic exercise. If there is no oxygen, priority should be given to low weight, high group number and low rest. Two or three hours of sit-ups and dumbbells are not necessary for me. I can walk for 45 minutes instead. Food: avoid sugar, skin pork, not chicken. Just try it.

When losing fat, the proportion of protein in calories is higher than when gaining weight. Using protein powder is a personal choice. Of course, it is more convenient to prepare food. Everyone's standard cognition of strong bears is different, and their body fat content is also different. Just look in the mirror and adjust it.

During the weight loss platform, you can strictly control the diet-based method for one week, such as not eating staple food+low-fat diet, and then eating and drinking on Sunday, using the huge gap in calorie intake to deceive the body, but this requires a basic understanding of nutrition. I don't know how much you can do

The diet of weightlifters is high in calories, fat and carbohydrates, because a lot of energy is needed in the training process, but we are not weightlifters, and the goal is to lose weight, so take your time and don't always think about quick things.

Eat and sleep immediately after exercise. According to the classic theory of nutrition, it depends on the sum of calories, so it will not gain weight in theory. It's just that if I can fall asleep immediately after exercise ... there's something wrong with me. On the one hand, there will be too much stomach acid the next day, on the other hand, it will be difficult to fall asleep because of high exercise mood. Of course, it doesn't matter if you are ok.

XI。 About strength training and bodybuilding training

The general standard strength training speed is very poor, and strength training and bodybuilding training are two different things.

Twelve. About basal metabolic rate

Basal metabolic rate is not used to dry hemp, it is just a phenomenon of human body, that is, you have to consume these energies when you are still. He is the key to fat burning. The more muscles, the higher the basal metabolic rate.

Basal metabolic rate = calories consumed by human inactivity.

However, every kilogram of "muscle" consumes one calorie per minute, while fat consumes fewer calories.

When you eat protein, your basal metabolic rate may increase by 3% (I don't know the data, I think it has something to do with everyone's eating habits and physical condition). Generally speaking, it is an amazing consumption, but it is definitely not a straight-line thinking mode of "eating protein will make you thinner".

I think you have complicated the meaning of basal metabolic rate, which is the basic calories consumed by the human body at rest. It will rise when there is activity and fall when it is still.

Then why don't we burn ourselves when we don't exercise? Basically, we burn fat and then we burn muscle, which is why we feel hungry. Metabolism needs to consume calories, but don't worry about burning fat ... if it's so easy, I can see my abdominal muscles.

XIII. About Metabolism and Diet/jiroulilun/ydyy/2014/0307/7885.html Basic Nutrition The following are some introductions.

If you are a person with fast metabolism, eat simple carbohydrates such as white rice and fruit to avoid complicated sources, that is, you can eat refined diet but not too much oil (otherwise you will have diarrhea? )

If you are unlucky, you are a person with fast metabolism and easy storage of body fat: it is best to have a rough diet, and most people are the latter.

Can monosaccharide carbohydrate be white sugar mixed with water? -Yes.

Fourteen, about drinking

Alcohol can destroy muscle growth to some extent. I'm not sure how it works. B told me (he is a famous trainer) that drinking is a taboo for fitness (according to him).

Fifteen, about milkshakes

What is a milkshake? Put fresh milk, ice cream and ice cubes into a blender and mix them evenly, which is a simple milkshake. Another drink with milk as the main raw material is also sweet and delicious, which is beneficial to the skin, refreshing and rich in vitamin C (see Baidu Encyclopedia: /view/20562.htm? fr=ala0)

If you drink it after exercise, it is not enough to rely on bananas as a simple source of carbohydrates. It is suggested that you can add sugar or take some simple carbohydrate sources just before drinking, and it is better to use papaya or mango instead of bananas, because protein, which can decompose protein chicken breast with papain, is actually not suitable for supplementary use after exercise, and it will be better to have papain as an aid.

Sixteen, about eggs

Eggs are very, very nutritious food.

Protein has a high utilization rate.

1 The whole egg can provide 7g protein (egg white 3g+ yolk 4g).

Choose the amount of egg yolk according to exercise intensity and weight.

I give myself an upper limit of 10 whole eggs a day. The key to the problem is the intake of egg yolk, because there is no upper limit in theory, in fact ... I am really scared.

In fact, the problem of cholesterol can't just look at eggs, and eating habits account for a large part.

I suggest you eat 3-5 whole eggs a day. Note that I mean a day, not a meal. The remaining egg whites can be eaten as long as they are not afraid of vomiting. This is a cheap method.

Can protein be an egg? -Yes.

Don't eat eggs raw. Eggshells contain salmonella. In some states in the United States, it is even illegal for restaurants to sell eggs that are not fully cooked. Salmonella was found on eggshells, and the rate of carrying bacteria in raw eggs was high.

Seventeen, about instant noodles

Instant noodles are highly recommended.

Contains a lot of hydrogenated oil, which the human body cannot metabolize.

Instant noodles have no nutrition at all, only calories.

Eighteen, about carbohydrates

Carbohydrates, also known as carbohydrates, are an important class of organic compounds that exist most and are widely distributed in nature. Glucose, sucrose, starch and cellulose are all carbohydrates.

The main food sources of carbohydrates are: sucrose, grains (such as rice, wheat, corn, barley, oats, sorghum, etc. ), fruits (such as sugar cane, melon, watermelon, banana, grape, etc. ), nuts and vegetables (such as carrots and sweet potatoes). ).

Excess is the cause of obesity: the main source of carbohydrates in the diet is plant food, and the other is edible sugar. Carbohydrates can only be absorbed after being digested and decomposed into glucose, fructose and galactose, and fructose and galactose are converted into glucose by the liver. Glucose in the blood is converted into blood sugar. A small part of blood sugar is directly used by tissues and cells, and reacts with oxygen to generate carbon dioxide and water, releasing heat for the body's needs. Most blood sugar exists in human cells. If the glucose stored in cells is saturated, the excess glucose will be stored as high-energy fat. Eating more carbohydrates is the truth!

See Baidu Encyclopedia: /view/ 184.htm for details? fr=ala0

Nineteen, about simple carbohydrates and complex carbohydrates

White rice is simply carbohydrates, white noodles and white toast. (About toast: "Toast" is a transliteration of English toast. Bread can only be called toast if it is sliced and baked. So strictly speaking, toast is the product of bread reprocessing. China's toast is called bread in America. Toast refers to bread baked with mashed garlic, peanut butter or cream. )

Brown rice, pasta and whole wheat bread are not.

The reason why I say "simple" is actually distinguished by GI value. GI value = glycemic index, which is the index that makes insulin rise after eating. In addition, don't worry about the relationship between blood sugar drop and protein. First, it will not be as low as that quality. After all, you have eaten. Second, you still eat protein, which is why eating amino acids or BCAA can reduce muscle loss after exercise, not that eating sugar on an empty stomach will break down muscles. ...

Usually, foods that do not need to be supplemented with monosaccharides should be mainly complex carbohydrates.

Fruit is a very good source of calories and nutrients, so eat more. (but it doesn't need to be eaten as a meal. After all, fructose is a simple carbohydrate. )

As for the heat source I suggested, the more natural the better. I know this is too broad, but the human body is a food source that needs to absorb complexity.

In fact, the idea of monosaccharide is problematic. It should be said that it is a simple carbohydrate, and the principle is not mentioned. For example, fruit is a good way.

Should I eat less rice at home and more vegetables containing cellulose? This is actually a very paradoxical question. As far as I know, water-soluble fiber can slow down the absorption of amino acids, but I don't know if it has anything to do with sugar, so I can't answer you like this, but I suggest you buy brown rice and cook it separately. The nutritional value of brown rice cannot be compared with that of white rice.

Twenty, about seven nutrients needed by the human body.

The human body needs seven kinds of nutrients: minerals, lipids, protein, vitamins, carbohydrates, water and dietary fiber.

Seven nutrients can play three physiological roles in human body: First, as energy substances (mainly protein, carbohydrates and lipids), they can supply the energy needed by human body; The second is as a "building" material for the human body. Protein is the main energy source of human body. Third, as a regulating substance, it regulates the physiological functions of the human body, mainly including vitamins, minerals and dietary fiber. These nutrients are distributed in various foods and can be obtained as long as they can be widely eaten.

See Baidu Encyclopedia:/view/1743134.html for details.

Twenty-one, about the GI value

The so-called GI, that is, the GlycemicIndex, is the "blood sugar (glucose) index" in nutrition, that is, the ratio of food intake to "sugar" in the body. Foods with high GI value will accelerate the rise of blood sugar and lead to the secretion of insulin, and the sudden rise of insulin is the chief culprit in promoting fat formation. Choosing low GI food can reduce human insulin secretion, reduce heat production and reduce fat formation.

Eating food with moderate GI value is the key for people to control their weight. With the advice of nutritionists or through self-study, people can achieve the goal of healthy weight loss by eating foods with low GI value in a balanced way.