At present, more and more men go to the gym, and many of them give up halfway. The reason is that the physical exercise is not properly arranged, and the muscles do not get bigger, but gradually narrow, and fatigue lasts for many days. Let's look at the nutritional needs of men's fitness.

Nutritional requirements for men's fitness 1 Fitness enthusiasts pay more attention to nutritional intake. Many friends have asked if they need to take any special supplements. For amateurs, as long as there is no partial eclipse for three meals a day, nutrition can generally be guaranteed.

If you do a lot of exercise, you should add more nutrition:

Protein should not only eat food containing animal protein, but also eat bean products rich in plant protein. Soybean sprouts are rich in aspartic acid, which is beneficial to the metabolism of lactic acid in muscles and delays the appearance of fatigue. It is a cheap and suitable food for fitness exercisers.

Generally speaking, within 90 minutes after training, the demand in protein reaches its peak, and it is best to supplement protein at this time. Protein-rich foods mainly include lean meat, eggs, fish, milk and beans.

Vitamins Fresh vegetables and fruits contain many vitamins. As long as you eat different kinds of vegetables and fruits regularly, you can get a variety of vitamins that the human body needs.

Carbohydrate: Generally, adequate carbohydrate should be supplemented before physical exercise to ensure the storage of liver glycogen, provide energy for training and prepare for maintaining blood sugar level.

After exercise, carbohydrates should be supplemented in time to promote the recovery of muscle glycogen and liver glycogen. Foods rich in carbohydrates mainly include rice, cereals, potatoes, vegetables and fruits.

The basic nutrition in energy proportion fitness exercise is energy. There are different opinions about the proportion of carbohydrate, fat and protein in diet.

Generally, 20% protein, 60% carbohydrate and 20% fat are more suitable. Protein is mainly used to repair muscle fibers damaged in intensive training. Some bodybuilders don't know when to take protein, and often drink milk and yogurt while training, which not only causes waste, but also harms their health.

Salt in summer balances human metabolism. Sweating can expel toxins from the human body and release heat, which is beneficial to human health.

Passive sweating (such as hot weather and irritability) leads to sweating. ) It's bad for the human body. If you are in poor health, this kind of sweating will do some harm to the human body. Active sweating is the sweat produced by human body's active exercise, which flows to keep the body temperature and emit heat, which is beneficial to physical and mental health.

Be sure to replenish water and inorganic salts in time after sweating. The correct way to replenish water depends on different fitness intensity, but we must pay attention to slow drinking, water temperature should not be too low, light salt boiled water or sports drinks containing various minerals and vitamins necessary for human body.

But don't take drugs containing certain minerals and vitamins without permission to avoid side effects. This is to keep the balance of the internal and external environment as much as possible, so that the fat burning effect brought by exercise can be fully exerted.

Getting rich nutrition from various diets is the best solution. In addition to scientific training, we should follow scientific diet methods and complement each other, so as to highlight the fitness effect.

In addition to protein, men should also supplement three kinds of nutrients for exercise and fitness.

First, add carbohydrates.

Generally speaking, for people who only need to exercise muscles but have no need to lose weight, it is good to supplement some carbohydrates (that is, sugar) before exercise, such as eating a steamed bread or steamed bread or a potato or sweet potato.

Because the human body needs to consume a lot of energy during exercise, if you don't need to lose weight and don't replenish energy before exercise, then these energies hardly need to be provided by fat. After 4 pm, there are actually not many carbohydrates in the body. If you don't eat some carbohydrates properly, you need to eat more fat to maintain your activity needs.

It should be noted that you should not eat too much, because eating too much will increase the burden on your stomach, make you feel uncomfortable during exercise, and even cause gastrointestinal health problems.

Second, replenish water.

During exercise, due to the accelerated blood circulation and enhanced metabolic function, you sweat a lot and need to consume a lot of water. Therefore, it is necessary to exercise water in the afternoon. You can eat a small amount before exercise and supplement it in time during exercise.

Especially in summer, when sweating heavily, it is easy to lead to excessive salt intake and dehydration. Therefore, adding a small amount of salt to water is beneficial to physical and mental health.

Third, add some vitamins.

Vitamins can be divided into fat-soluble and water-soluble. Although vitamins have no direct help to muscle formation. But vitamins can promote the absorption of other substances and improve their utilization rate. For example, vitamin D can promote the absorption of calcium, improve the utilization rate, and also help the formation of bone cells and prevent the loss of calcium.

Moreover, most vitamins cannot be stored in the body and need to be obtained from food every day. It is also very helpful for the repair of muscle tissue. Therefore, men who love sports should also eat some green fruits and vegetables reasonably to supplement the body with necessary vitamins, which is more conducive to good health.

Men who like to exercise muscles, generally speaking, eat a small amount of high-protein food before exercise, of which beef is the best; Add a certain amount of protein after exercise, with eggs and milk as the best. For friends who just want to lose weight, they don't need to eat any food before exercise, which is intended to consume body fat. After exercise, they can add a small amount of protein.

Men's fitness nutrition requirement is 2 1, supplementing protein.

It is very important for men to supplement enough nutrition during exercise, especially to get protein in time. Many men want to enhance their muscle strength during exercise, so they should take enough protein in the process of muscle growth.

Protein provides enough raw materials for life-sustaining activities. If you consume a lot of calories after fitness, protein fails to provide them in time, which may have a negative impact. Therefore, it is necessary to supplement enough protein, and eat some protein powder when appropriate to get nutrition.

Step 2 supplement carbohydrates

For men who exercise, it is the key to supplement carbohydrates in time, because men consume more calories in the process of fitness, and the energy in the body is consumed after the amount of exercise increases. Carbohydrate is the main substance that provides energy. Without carbohydrates, it may make men less energetic and more prone to fatigue after fitness.

Therefore, we should eat more foods rich in carbohydrates and provide enough energy during exercise, so as to successfully complete the process of fitness.

Step 3 replenish water

Men should replenish enough water during exercise, which is the key point that bodybuilders need to pay attention to. Because you need to sweat constantly in the process of fitness, your body's circulatory metabolism ability is improved, and you consume more calories and run out of water after fitness. Many people feel thirsty after sweating a lot.

If you don't replenish enough water, your body may be in a state of water shortage, which may bring negative effects. Therefore, people who exercise should keep a correct diet, add more water during the diet and keep healthy.

4. Vitamin supplements

A man's good habit of keeping fit can promote his health. In the process of fitness, we should pay attention to the formation of good habits, especially to supplement protein and vitamins. Protein is a substance that provides energy, and vitamins help to improve immune function.

Although many men have fitness habits, but do not pay attention to the provision of vitamins, there may be weak resistance, and the negative impact of decreased immune function is also more obvious. Therefore, if you want to improve male resistance, you should eat vegetables and fruits properly in the process of fitness and get vitamins from them, so that your immune function can be improved.