Beans mainly refer to leguminous crops that can be used as food and feed. It can be said that the nutritional value of beans is indistinguishable from that of meat. They contain a lot of protein, vitamin B, iron and so on, but the dietary fiber they contain is not available in meat. If these nutrients are combined with exercise, they can play an important role in the process of fitness. For example, the protein content of beans and bean products is very high, generally between 20% and 40%, and the protein content of the most common soybean is about 36%. The fat content of other beans except soybean is only about 1%, and the fat contained in soybean is mostly unsaturated fatty acid, which belongs to high quality fat. In addition, the iron rich in legumes can play a key role in the process of oxygen supply and utilization of cells, and can also alleviate or eliminate the sense of powerlessness and fatigue caused by iron deficiency anemia.

Tip: Soybean products are low in fat. For example, 100 grams of tofu has a fat content of only about 5 grams, but it feels full and has low calories. Therefore, reasonable consumption during exercise to reduce fat is beneficial to slimming.

Step 2: vegetables

Vegetables are rich in vitamins and minerals, and are also rich in dietary fiber like beans, and generally have high water content. The following are some common vegetables that are beneficial to bodybuilders:

Potatoes are high-quality complex carbohydrates, which are rich in vitamins C and E. Potatoes belong to high GI (index of food-induced hyperglycemia) carbohydrate food, which is very beneficial to muscle recovery after strength training.

Onions. Although eating onions will affect social interaction, it contains vitamins A and C, potassium, creatine phosphate and so on. Has the functions of diminishing inflammation, desensitizing, lowering blood pressure and cholesterol. It can effectively resist harmful free radicals produced during high-intensity strength training.

Coriander. The unique fragrance of coriander makes some people unable to adapt, but it is also rich in nutrients, such as vitamins A and C, iron, calcium, zinc and potassium. It also has the function of maintaining blood sugar content.

Broccoli. Broccoli seems to be the standard for many muscular men. It contains vitamins B and C, and minerals such as iron, calcium and potassium. Strong satiety, low calorie, not making people fat, but also helping to improve immunity. At the same time, broccoli is also rich in nicotinic acid and B vitamins, which can promote metabolism.

According to the data published by the International Food and Agriculture Organization, 90% of vitamin C and 60% of vitamin A needed by human body come from vegetables. Fitness training will make the body produce a lot of free radicals, and sweating a lot will easily lead to the loss of water-soluble vitamins such as vitamin C, so eating more vegetables can meet the vitamin C needed for fitness. Vitamin A can promote the synthesis of immunoglobulin, which is beneficial to improve the body's immunity.

Step 3: fruit

Fruit is rich in nutrition, good in taste, rich in vitamins, minerals and other nutrients. Many fruits are named "diet foods", such as apples, and some people have invented various fruit diet meals. However, fruits are generally high in sugar content and should be eaten in moderation. Here are three fruits that are good for muscle training:

Strawberry Strawberry is low in calories and contains more vitamin C than oranges. It contains vitamin A and potassium, which is beneficial to the health of hair and skin. After a lot of muscle training, the slight tearing pain of muscle fibers caused by training can be relieved by eating strawberries (because they contain more vitamin C and potassium).

Papaya. Many female friends eat papaya as breast enhancement food, but they don't know that it can also help boys gain muscle. It is rich in various vitamins, minerals, protein, organic acids and so on. Among them, the content of vitamin C is far more than that of oranges, which can promote the digestion of meat. The potassium it contains helps to improve the contractility of muscles.

Bananas. Bian Xiao never understood why many people use bananas to lose weight. In fact, the sugar contained in bananas is easily attracted by the human body, and it is a good food to quickly replenish energy before and after fitness exercise. Eating bananas can also supplement the needs of potassium, magnesium and other nutrients in the process of exercise and fitness, maintain muscle contraction ability, prevent muscle spasm and resist fatigue.

4. Meat

Meat is an important source of protein, so low-fat meat should be selected in the diet during fitness, such as lean beef, chicken breast and fish. Of course, egg white is another important source, which will be discussed in the next section. There are only two kinds of meat here:

Beef. The significance of beef to bodybuilders is self-evident. Lean beef is low in fat and contains sarcosine, which is the fuel for skeletal muscle growth and strength improvement. Vitamin B6 contained in beef is helpful for physical recovery after strength training.

Fish. Fish is a typical food with high protein and low fat. Zinc contained in fish is an important trace element, which is beneficial to improving human immunity and plays an important role in the growth and development of muscles, bones and sexual organs.

5. Milk and eggs

Milk and eggs are considered as the standard diet package for muscle training, and they are indispensable in the muscle man's diet:

Skim milk and yogurt. Milk is of course the best source of calcium, which is very important for bone strength and prevention of osteoporosis. Yogurt is more suitable for Asians. It is rich in vitamin B2 and B 12, phosphorus, potassium and so on. It is also easier to digest and absorb, and can improve human immunity.

Eggs. Egg white (protein part) is of course the favorite of muscular men. The protein content of two ordinary eggs is approximately equivalent to the protein content of one or two lean pork or fish. Egg yolk is rich in various nutrients, including vitamins, folic acid, riboflavin, minerals and so on. However, in order to prevent cholesterol from exceeding the standard, most muscular men do not eat egg yolk. In fact, it is no problem for bodybuilders to eat 1 2 egg yolks a day.