Pay attention to diet and sleep before going to the gym: the energy of human exercise is mainly supplied by glycogen. For glycogen supplement before fitness, it is suggested to eat carbohydrate-rich food before fitness, among which rice is the first choice, because rice is digested slowly in the body, easily absorbed, and has mild blood sugar reaction, which can maintain energy supply for a longer time, and its effect is better than other carbohydrates such as bread and potatoes. Don't eat sweets on an empty stomach, although sweets will make the blood sugar in the body rise rapidly. At this time, the body will release insulin to turn blood sugar into glycogen, so that blood sugar will return to normal. If you eat sweets on an empty stomach, it will lead to excessive insulin release, rapid drop of blood sugar, and even hypoglycemia, thus forcing the body to release the first China hormone-adrenaline, and make blood sugar return to normal. The effects of these two hormones can make people dizzy, have a headache, sweat and feel weak. Generally, you should ensure that you have more than 8 hours of sleep time, so that your muscles can get a better rest. Be sure to go to bed before 1 1 at night. Solution 2:

Because you learn from www. xue163.com.

Compared with the original increase, the body needs to recover 1. Pay attention to increasing protein's intake in diet. Adjust your carbohydrate intake according to your goals. Vegetables should be fried, pickled and other junk food. 2. Ensure that you can rest in the afternoons of eight sleep periods. More effective solution 3:

Of course, I am also a fitness enthusiast. I pay attention to fitness and practice three points and seven points. I must eat enough insomnia for eight hours a day, neither too much nor too little. If you want to exercise your muscles, you should pay attention to the combination of protein and vitamins. Generally speaking, half an hour to an hour after fitness is the time protein needs, so he should supplement his exercise in time. I don't need to tell you that greasy food is taboo. In the process of exercise, water is consumed first and then fat, but you must also pay attention to the right amount of water in the process of fitness. In short, if you want to know the specific recipes, I suggest you go to the bookstore to see nutritious food and so on. Pay attention to supplement vitamins and protein. I don't know your fat content. If your reminder is not very fat, I suggest eating more meals a day, or eating something high in protein after practice. I hope it helps you. Solution 4:

Physical exertion, diet and sleep in the gym should be practiced with Fitness 3 and 7. Before training, you should supplement the right amount of carbohydrates and reduce fat. Consider fasting training and carbohydrate supplementation. It is more appropriate to control the ratio of carbohydrate to protein and fat in protein diet at 5: 4: 1. Sleep to ensure regular work and rest.