Fitness must pay attention to the supplement of nutrition, and fitness enthusiasts are very concerned about the effective intake of nutrition. As long as the relationship between nutrition, exercise and rest is well controlled, the effect of fitness can get twice the result with half the effort, but hard exercise is absolutely indispensable.

(1) The main function of protein is to repair muscle fibers damaged during exercise (increase muscle). Many people only pay attention to the supplement of meat, and often ignore the way to obtain protein through plants. For example, meat, eggs, fish and beans are all rich in protein.

(2) Before exercise, you should supplement your body with enough carbohydrates to ensure the glycogen content in your body, which is helpful to maintain the blood sugar level needed for exercise. Rice, grains, potatoes and vegetables are all rich in carbohydrates.

(3) Fresh fruits and vegetables contain various vitamins. In fact, the body's demand for vitamins is not great, and the general diet can solve it. After exercise, everyone should eat more fruits to maintain the acid-base balance in the human body, which is helpful for recovery after exercise.

(4) Inorganic salts such as calcium and potassium can't be ignored, and the demand is small, but it plays a great role. As we all know, calcium is very important for the growth of bone collaterals, and it is also of great significance for muscle contraction, heartbeat stability and signal transmission of nervous system. Milk is rich in calcium.

(5) Creatine can increase bodybuilders' lean body weight, muscle explosive force and endurance, and at the same time, creatine can bring water into muscles, increase the volume of muscle cells and help muscle cells 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.