Nowadays, many fitness instructors don't eat, and many people do well in training, but their diet is average, thinking that they can eat casually. As long as they train hard enough, their muscles will get good growth effect.

Is that really the case? No, if a bodybuilder doesn't have a correct understanding of diet, it's futile for him to train hard again. Fitness people need to take their diet seriously and plan well in order to get good muscle repair.

There is a good saying: "Eat three points and practice seven points", which is not unreasonable. If you don't eat fitness, no matter how good you practice, you won't see good results.

So how do we supplement nutrition before and after fitness? Let's teach you the correct diet and improve the quality of training.

Before fitness

First, exercise after 50 minutes and eat complex carbohydrates.

If there are about 50 minutes before the start of exercise, you can let yourself eat some complex carbohydrates and complex carbohydrate foods, such as rice, steamed bread and bread.

Eating these foods in moderation can supplement our bodies with enough sugar, so that we will be more energetic when exercising.

Second, exercise after 30 minutes and eat simple sugar.

If there is still half an hour before the start of exercise, don't eat too indigestible food at this time, but eat some simple sugars in moderation, such as bananas and raisins.

At this time, don't let yourself eat bread and steamed bread. They will make you have no time to digest during exercise and feel uncomfortable.

Is it important to eat before exercise? This is very important. Some bodybuilders don't eat before exercise and are afraid of calories. So they become very inefficient in training, some people will have difficulty in concentrating, and some people will have symptoms of hypoglycemia. These are all related to the fact that you didn't eat proper sugar before practice.

We will lose a lot of sugar in training, so it is good to eat some sugary food before practice.

After exercise

I. Supplementing protein

After the fitness, everyone should replenish protein's energy in time, especially the muscle trainer. This window period after training is an excellent opportunity to supplement protein. Your intake of protein will be used efficiently, so don't miss it.

So what kind of protein should be added after training? Personally, it is best to have protein powder, because it is easy to absorb and protein has a high utilization rate. Of course, protein can also be obtained from food through chicken breast and eggs.

Second, supplement vitamins.

The first meal after training, be sure to supplement yourself with enough vitamins. Many novice bodybuilders don't know about vitamins and don't pay enough attention to them. After every exercise, they are busy eating protein and seldom eat vegetables.

This is not true. We should take enough vitamins while taking enough protein, so that the vitamins lost in training can be supplemented and the body's immunity can be enhanced.