Question 2: How to supplement protein's high-protein diet with fitness training is directly related to strength, which actually reflects that protein is the material basis for muscle growth, and muscle and strength promote each other. When bodybuilders do strength training, their muscles contract and stretch, which leads to the tearing and combination of fine muscle fibers. At this time, if muscle cells can get enough amino acids, they can recover, and muscle volume and strength will become larger than before. Logically speaking, the more protein eats, the more muscles he grows and the greater his strength. Some bodybuilding stars trumpeted the beauty of high protein, so some fans followed their example and supplemented protein, weighing more than 3 grams per kilogram every day. Is it true that the more protein eats, the more muscles he grows? In fact, this is not entirely the case. Its intake must be coordinated with the amount of training. If the intake of protein exceeds the utilization capacity of muscle cells, it will not only increase body fat, but also have many adverse effects on the body. First of all, many high-protein foods also contain high fat. For example, 100g of lean pork contains about 23g of protein, 29g of fat100g of lean steak contains 28g of protein, and 3 1g of fat. Because these foods contain a lot of saturated fat and cholesterol, long-term consumption will increase body fat and even affect the health of cardiovascular system. At the same time, high-protein foods often have low dietary fiber content and insufficient dietary fiber, which slows down intestinal peristalsis and will lead to constipation, friendly room disease or other intestinal diseases in the long run. In addition, a high-protein diet will take away a lot of calcium in the body, resulting in an increase in urinary calcium, which is harmful to health, especially for women. Excessive dietary protein will also increase the burden on the liver and kidneys. In addition, a high-protein diet can also cause dehydration and acidification of body fluids. In the first week of a high-protein diet, you may lose weight, but most of it is water. However, the increase and dehydration of blood ammonia may affect exercise ability and make exercise fatigue happen in advance. So, how much protein is economically effective? For people who don't exercise, it is enough to take 0.8 grams of protein per kilogram of body weight every day. For bodybuilders and other sports practitioners, it is even more necessary to supplement. However, due to the great differences in exercise intensity and amount of exercise among different people, there is no unified standard at present. Generally speaking, the heat in protein accounts for 12- 18% of the total heat, which is safe and sufficient. Foreign research shows that protein can start muscle growth by increasing the intake to 1 when carrying out high-intensity regular exercise training. L grams per kilogram of body weight. Dr. M.S suggested that the amount of protein should be increased to 0.6 grams per kilogram of body weight for bodybuilders who do l2 hours of strenuous exercise every day. If there are still a few hours of aerobic exercise every week, it is necessary to increase the amount, because when aerobic exercise lasts for more than all minutes, some branched-chain amino acids (BCAA) in muscle will be decomposed into energy, causing the decomposition of muscle protein. It is necessary to reduce the total calorie intake 23 months before the competition in order to achieve the goal of slimming. Due to reduced calorie intake, muscle loss may occur. In order to reduce this loss, it is necessary to take enough protein, which can be increased to 0/.8g per kg/kloc, and 2g for vegetarians. Blood urea (BUN) can be used as one of the indicators to judge whether protein is excessive. Foreign experts believe that blood urea is healthy at the level of 10- 14 MGH. When this value is higher than ZI, the intake of protein should be reduced. How to get enough protein from food? Fish, meat and poultry. Protein-rich animal foods such as eggs and milk should be the first choice to supplement protein. Red meat (pork, mutton, beef) not only provides rich high-quality protein, but also contains a lot of easily absorbed important minerals such as iron and zinc. Red meat is rich in nutrition, and the key is how to avoid eating too much fat. To this end, we must first choose the thinnest meat, such as pork in the spine and legs. Secondly, don't eat too much. You can't absorb protein completely by red meat. In addition, we should pay attention to cooking methods. For example, saturated fat and cholesterol will be reduced a lot after red meat is cooked. White meat, such as skinless chicken, fish, rabbits and some seafood, is not only rich in high-quality protein, but also low in fat, so it can be safely eaten. Some plant foods, such as bean products and cereals, are also rich in protein, but the protein they provide is incomplete protein (lacking some essential amino acids or extremely low in content), and it is necessary to mix with each other (such as mixing various foods with beans) to obtain protein with balanced amino acids. For bodybuilders, the best protein comes from food, because food contains some substances that can help the body absorb and utilize nutrients. However, due to time, cooking methods and other reasons, it is sometimes difficult to be convenient ... >; & gt
Question 3: What should I eat to supplement protein after muscle building? After fitness, you need to replenish protein quickly.
1, you can drink protein powder and whey protein powder within three to five minutes after training.
2, you can also drink milk and soybean milk, 3, drink juice. Then after training for half an hour, you can eat egg whites and bread slices.
4. After one hour, you can eat some lean meat.
However, it should be noted that while supplementing protein, sugar is also needed. Because it helps to synthesize muscles and preserve protein.
Question 4: What protein supplement eggs do you eat after exercise? Chicken, beef and milk are acceptable.
I think eggs are the most delicious and convenient.
This varies from person to person, and you can eat whatever you like.
Newborn hens are generally the most nutritious, and this can be eaten raw. But raw food is not recommended for those bought in the market.
Eggs can be cooked and eaten in a pot with clear water. After cooking, weigh yourself. It's best not to break the yolk.
Eating eggs every day is good. Adults can eat two eggs a day.
Question 5: What can I eat to supplement protein? I am an amateur fitness enthusiast. I often eat cereal, egg white and beef.
Question 6: What good eggs does protein eat? Chicken, beef and milk are acceptable.
I think eggs are the most delicious and convenient.
This varies from person to person, and you can eat whatever you like.
Newborn hens are generally the most nutritious, and this can be eaten raw. But raw food is not recommended for those bought in the market.
Eggs can be cooked and eaten in a pot with clear water. After cooking, weigh yourself. It's best not to break the yolk.
Eating eggs every day is good. Adults can eat two eggs a day.
Question 7: What does protein eat for fitness and muscle building? Beef, yogurt, vegetables, eggs (without yolk), fish. Don't eat protein powder, the effect comes and goes quickly. Protein powder is the kind that increases hormone secretion and has a great influence on men. My friend always eats protein powder bought online when he participates in that amateur bodybuilding competition every year, and the children don't want it. Hormones can empty the body.
Question 8: What can I eat after fitness to quickly supplement protein eggs? Chicken, beef and milk are acceptable.
I think eggs are the most delicious and convenient.
This varies from person to person, and you can eat whatever you like.
Newborn hens are generally the most nutritious, and this can be eaten raw. But raw food is not recommended for those bought in the market.
Eggs can be cooked and eaten in a pot with clear water. After cooking, weigh yourself. It's best not to break the yolk.
Eating eggs every day is good. Adults can eat two eggs a day.
Question 9: What is the fastest way to grow muscles in fitness? Generally speaking, you need to eat more eggs to supplement protein every day, which will increase your muscle group.
Nutrition of bodybuilding beginners
Nutrition is essential for everyone, and people engaged in bodybuilding training need adequate nutrition. As everyone knows, such training will not receive good results. Therefore, beginners should pay attention to the following five principles of bodybuilding nutrition:
1. Muscle growth needs energy to supplement enough calories. Without enough calories, it is impossible to ensure the normal growth of muscles.
2. Add enough carbohydrates. In bodybuilding training, energy is mainly provided by glycogen. The intake of carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training.
3. Supplementing protein, high-quality protein raw materials, is the cornerstone of muscle composition and the foundation of muscle growth, so you must take enough high-quality protein every day.
4. Promote synthesis and reduce decomposition. When muscle synthesis is greater than decomposition, muscle grows and vice versa. Therefore, we should pay attention to anti-muscle decomposition and promote protein synthesis.
5. Keeping proper hormone level, growth hormone, insulin and testosterone in the body are very important for the synthesis of muscle protein. Through diet and nutritional supplements, hormone levels and muscle growth can be regulated.
Dietary nutritional supplements for beginners
1. Meal arrangement
It is more suitable for beginners to adopt the "five-meal eclipse method": that is, eat five times a day. The proportion of five meals is that breakfast accounts for 20% of the whole day, breakfast accounts for 10%, lunch accounts for 30%, lunch 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 in content, 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.
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.
Besides vegetables, fruits and other alkaline foods, we should also supplement a variety of vitamins necessary for human body to supplement the loss of metabolism and sweating and meet the needs of bodybuilding training.
Nutritional supplements for beginners
Nutritional supplements can provide various nutrients for the body quickly, conveniently and efficiently, and promote muscle growth and recovery. But for fitness beginners, it is not recommended to use more nutritional supplements in the early stage. There are only three basics here.
1. energy supplement class
The representative of this kind of nutritional supplements are various sports drinks, the main component of which is carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and the exercise ability and muscle's ability to do work will be greatly improved.
2. protein supplement
Whey protein has the fastest absorption rate and the highest absorption rate. It is the best protein tonic after training, which can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein. Although its absorption and utilization rate is lower than whey protein, it is very beneficial to female bodybuilders.
3. Creatine
Creatine can increase bodybuilders' lean body weight, explosive force and muscle endurance, and at the same time, creatine brings water into muscles, which increases the volume of muscle cells and is beneficial to muscle cells to absorb amino acids. When creatine and sugar are used at the same time, the increase of lean body weight and strength is more obvious. Therefore, for beginners, taking creatine containing sugar is better than taking creatine alone. ...& gt& gt
Question 10: When can I eat after fitness and how can I supplement protein? Eat less and eat more meals, and eat more eggs, milk and meat in moderation. 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 in content, 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. A complete fitness plan should include three aspects: eating (diet), exercise (training) and sleep (sleep), and exercise consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups). Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we should control the action well, so as to concentrate and avoid borrowing. Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. 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 in content, 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. Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness! 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake. 1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass. 2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance. 3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise. 4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Special ... >>