What fruit is good to eat during fitness?
1, avocado
This is necessary. Avocado is rich in edible plant fiber, and the content of unsaturated fatty acids in rich fat is as high as 80%. It is a kind of high-energy and low-sugar fruit, which has important physiological functions such as lowering cholesterol and blood lipid, protecting cardiovascular and liver systems, and its high protein is the main attraction for muscle builders.
Step 2: bananas
This is a must for most bodybuilders. Rich glucose can be actively absorbed by the human body, which can achieve the effect of quickly recovering physical strength and reducing muscle loss. A banana can maintain abundant energy before a lot of exercise, and a banana can quickly recover its physical strength after a lot of training. Eating one or two high heels before exercise is good for slimming people, and it is not recommended to eat more at ordinary times.
3. Kiwifruit
A kiwi fruit contains more than twice the daily requirement of an adult. VC can whiten, beautify and lose weight, and kiwi fruit contains arginine, which can prevent the formation of thrombosis. If you eat more than two kiwifruits every day during exercise and fitness, you can prevent blood coagulation and reduce body fat.
Related reading: How to eat avocado?
What to eat during fitness?
1, food arrangement
"Five-meal eclipse method" is more appropriate: that is, eat five times a day. The proportion of five meals is that breakfast accounts for 20% of the whole day, morning meal accounts for 10%, lunch accounts for 30%, afternoon meal accounts for 10% and dinner accounts for 30%.
2. Diet composition
The recipe of the daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55.
Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high, which can be used as the first choice; Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Fatty acids that are needed to maintain normal human growth but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases.
3. Eat more alkaline food.
Normal body fluids are weakly alkaline. After physical exercise, a lot of sugar, fat and protein in the body are decomposed, resulting in acid substances such as lactic acid and phosphoric acid, which makes people feel sore muscles and joints and mental fatigue. At this time, you should eat more alkaline foods such as vegetables, sweet potatoes, oranges, apples, etc., and keep the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible. In addition to vegetables, fruits and other alkaline foods, we should also supplement a variety of vitamins necessary for the human body to supplement the loss of metabolism and sweating.