From the point of view of increasing muscle weight, it will lead to insufficient protein supplement of muscle after exercise, which is not conducive to the recovery and regrowth of muscle fibers.

From the perspective of slimming, it will lead to the decomposition of human muscles after exercise to provide energy for the body, and it is easy to lose muscle. Once the human body muscles are lost, it will not be worth the loss for friends who lose weight.

Foods containing protein are not just milk, eggs and soybeans. You can also eat fish, beef and chicken breast. If you can't eat these, you can eat protein powder, and the supplement effect is better.

What is the best way to supplement protein powder? Whey protein powder for fitness is recommended here.

Whey protein powder can be said to be the best protein powder, and some people call it "the king of protein" because whey protein powder is protein extracted from milk with the most advanced technology. The extracted protein not only has high purity, but also the amino acid pattern contained in protein is almost the same as that contained in human skeletal muscle, so it is easy to be absorbed by human body. For the human body, this kind of protein is one of the best, so it deserves the title of "King of protein".

It is generally recommended to supplement whey protein powder about 30 minutes after each training, because this time is the most vigorous time of human metabolism, and the protein in the human body is exhausted. At this time, the digestive system, such as the stomach and intestines, has the strongest digestion and absorption capacity, and protein needs to be supplemented most.

When drinking whey protein powder, it is recommended to supplement starchy foods, such as rice, bread and corn. Because from the point of view of fitness, whey protein powder is supplemented after fitness to promote muscle growth and avoid muscle loss. If only whey protein powder is supplemented, it will be converted into energy "sugar" needed by the human body at the peak of human demand. Therefore, it is suggested that whey protein powder should be supplemented with starchy foods, so that the utilization rate of whey protein powder will be greatly improved and the effect will be better.

Basic Fitness Diet Plan Template

1, breakfast (8:30): 250ml milk, apple 1, and proper amount of bread.

2, nap (10:00): a piece of fruit, a piece of bread.

3. Lunch (12:00): chicken breast or beef 150g, vegetables 200g, rice or potatoes.

4. 30 minutes before training: one fruit and 5 grams of creatine.

5. 30 minutes after training: banana 1 root, whey protein powder, and appropriate amount of fruit.

6. Dinner (18:00): 200 grams of chicken, beef or fish and shrimp, 200 grams of vegetables and appropriate amount of rice.

7. 30 minutes before going to bed: 250ml of milk, half of whey protein powder, B vitamins 1 tablet.

Fitness is a kind of exercise, such as all kinds of unarmed aerobics, rhythmic gymnastics, rhythmic gymnastics, and all kinds of self-resistance movements. Gymnastics can enhance the strength, flexibility, endurance, coordination and control of all parts of the body, thus making the body strong. If you want to relieve stress, exercise at least three times a week.

Swimming, brisk walking, jogging, cycling and all aerobic exercises can exercise the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease. The American College of Sports Medicine suggests that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate to reach 60%-90% of the highest heart rate after exercise. If you want to lose weight through aerobic exercise, you can choose low to moderate exercise intensity and extend exercise time. This method consumes more calories. Exercise frequency is 3-5 times a week, 20-60 minutes each time. If you want to exercise your muscles, you can do weight lifting, gymnastics and other exercises that repeatedly stretch and flex your muscles.

Muscle exercise can burn calories, enhance bone density, reduce the chance of injury, especially joint injury, and prevent osteoporosis. Before you lift weights, measure them. If you can lift eight times in a row, practice from this weight. When you can lift this weight 12 times in a row, try to increase the weight by 5%. Pay attention to lifting 8- 12 times in a row every exercise, so as to reach 70%-80% of the maximum endurance of muscles, and the exercise effect is good. 2-3 times a week, but avoid exercising the same group of muscles for two consecutive days to give the muscles sufficient recovery time.

References:

Baidu encyclopedia-fitness