What nutrition does a man need to supplement after fitness?
1, vitamin c
Vitamin C helps the body to synthesize collagen, which can maintain the health of joints. Squat, hard pull and bench press will all affect joints and reduce cortisol levels.
2. Tocopherol
Vitamin E reduces the activity of creatine kinase (CK), which is an indicator of muscle injury. Can be used for reducing muscle injury and promoting muscle recovery. A study shows that a large amount of vitamin E(900IU) can help store glycogen.
3. protein
In addition to eating foods containing animal protein, you should also eat more soy 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.
4. Moisture and inorganic salts
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.
How to eat after strength training?
Bodybuilders should eat more high-protein foods such as eggs and fish while exercising their muscles through strength training, because protein is equally important for muscle growth.
Protein is an important "building material" of human body and one of the main components of muscle. The speed of protein synthesis determines the speed of muscle growth. Muscle growth requires a positive nitrogen balance. In order to achieve a positive nitrogen balance, the human body must have enough protein. The more muscles grow, the more protein you need. Therefore, strength trainers should supplement 2 ~ 3 grams of protein per kilogram of muscle.
General food or dinner can provide enough protein, but we should pay attention to choose completely protein. The best source of protein is egg white. According to everyone's physique, you can eat 6-8 eggs every day, 5-6 times a day.
There are many food sources in protein. It's far from enough to supplement protein with eggs. Eating eggs only seems monotonous. Meat can also provide the human body with all the amino acids needed to synthesize protein. For example, fish and beef and mutton are good sources of supplement in protein, but beef and mutton should be taken in moderation because of its high fat and calories.
In addition to food, strength trainers can also supplement some easily absorbed protein powder.
It is also important to replenish protein after strength training. After 30 ~ 90 minutes of strength training, the demand of protein reached its peak, and the effect of supplementing protein was the best. But after exercise, the acidity in the body is greater than the alkalinity. If meat protein is supplemented immediately at this time, it may aggravate the body ache. So don't eat meat immediately after training, at least after 20 minutes.
What to eat after fitness at night?
For friends who want to lose weight through exercise. You can choose to drink some low-fat healthy foods such as porridge, milk oats and fruits, and don't eat greasy and high-fat foods such as big fish and big meat. In fact, the best way for this situation is to eat before exercise, which can not only accelerate the consumption of fat, but also avoid being too hungry and eating too much after exercise.
For friends who want to exercise their muscles. Such friends can choose to eat foods containing high protein and carbohydrates after exercise, including lean meat, bean products, dairy products, eggs and so on. You should also eat staple foods such as rice or steamed bread in moderation. Some friends will choose to eat some nutrients in order to build muscles quickly, similar to muscle-building powder and protein powder, but this should be combined with exercise.
For friends who want to strengthen their physique through exercise. Such friends can eat relatively freely after exercise, and don't eat too much and too greasy, which will increase the burden of digestion and easily cause fat accumulation, which is not good for the health, so it is best to eat less light.
What fruit do you eat after fitness at night?
1, banana
In the process of fitness, due to sweating and other reasons, the body will lose a lot of mineral elements such as potassium and sodium, and bananas are rich in potassium, which can supplement the potassium lost during fitness, relieve fatigue and help the body recover.
2. pineapple
Pineapple is rich in fruit acid, which can help the body recover and relieve muscle fatigue caused by fitness. Plus pineapple contains bromelain, which can eliminate inflammation or edema caused by exercise.
3. Apple
Apples are rich in vitamins, which can supplement the water and vitamins lost in fitness exercise. And apples can provide polyphenols, which can enhance muscle strength.
4. Avocados
Avocado contains many nutrients needed by human body, and its protein is a good fruit to help people exercise muscles. But don't eat too much. Avocados are rich in energy. Eating too much will put a burden on your body, which may make you fat. Overnutrition is not a good thing, and it will also affect your health.
5.cherry
Cherry is rich in antioxidant component-anthocyanin, which is a phytochemical component with strong anti-inflammatory effect and has special effects on inflammation caused by training. If there is no inflammation in the body, the body will recover quickly.
What vegetables do you eat for fitness?
1 broccoli
Broccoli is rich in vitamin A, carotene, vitamin K and so on. And broccoli is a high-fiber vegetable, which can effectively control blood sugar. The method is also very simple, it can be boiled or steamed, or it can be made into broccoli paste instead of mashed potatoes.
2. Lettuce; lettuce
Lettuce is rich in nutrients, including a large number of β-carotene, antioxidants, vitamin B 1, B6, vitamin E, vitamin C, a large number of dietary fiber, magnesium, phosphorus, calcium and other trace elements and a small amount of iron, copper and zinc. Eating lettuce often can strengthen the digestion and absorption of protein and fat, and improve the blood circulation of the stomach.
Step 3: leeks
Leek is also rich in cellulose. Leek contains vitamin10.5g per 100g, which is higher than that of scallion and celery. It can promote intestinal peristalsis, prevent the occurrence of colorectal cancer, reduce the absorption of cholesterol, and play a role in preventing and treating diseases such as arteriosclerosis and coronary heart disease.
4. Porphyra
Every 100g laver contains 460mg of magnesium, which can play an important role in muscle building. Magnesium can promote the energy metabolism of fat, sugar and protein, support the synthesis of protein, enhance muscle strength, and more importantly, improve the efficiency of insulin anabolism, which is an important nutrient for muscle tissue formation. Therefore, eating seaweed during fitness also helps to grow muscles.
Misunderstanding of male fitness diet
1, overeating
Excessive calorie intake can lead to fat accumulation. Multi-meal is the first wrong way of nutrition. What kind of feeling will it be if the strong muscles obtained through hard training are covered with a thick layer of fat?
Obviously, if you are overweight, you should eat less. Eating less can help you lose weight. Please note that if you just eat less, but still maintain the original diet structure, you will lose weight, but the muscle ratio has not changed.
In order to reduce fat and keep muscles strong, besides aerobic exercise, we should pay attention to reasonable nutrition, eat a certain amount of protein, carbohydrates and fat, and learn some nutrition knowledge. It is necessary to understand the nutritional components contained in food and master the nutritional standards.
In order to increase muscles, you need protein; In order to maintain energy and exercise ability, you need carbohydrates; In order to lose fat and improve your body shape, you need some nutrition, but not too much. You should know the difference between appropriate and excessive. Everyone is different. Try it yourself.
2. Lack of diet
Eating less is as harmful as eating more. If there is no normal nutrition in the diet, it is impossible to build strong muscles. Adequate protein, carbohydrates and fat are necessary for muscle training.
You need high-quality food to grow muscles, and you need to eat a lot of this food. A bodybuilder with normal cardiovascular function needs extra nutrition because of extra metabolic needs.
3. protein's intake is insufficient.
Protein is the most important source of nutrition for muscle growth. The problem is the intake of pure protein, while protein and fat are usually found in food. Meat, poultry, cheese and other major protein foods all contain a lot of fat.
Protein, a bodybuilder, should focus on fat-free or low-fat foods, such as skim milk, egg whites, fish and skinless poultry. Steak, etc. These foods can provide enough pure protein. Every pound of body weight should be taken in 1- 1.5g protein, and the food can be divided into 4-8 portions, and eaten at intervals.
4. Don't cook for yourself
Cooking is a very important technology. To practice bodybuilding well, you must cook by yourself. And most bodybuilders, including some female athletes, don't cook in person, which is a big mistake. You know, relying on others, or canteens, or fast food restaurants, can't meet the needs of bodybuilders to eat less and eat more, and have rich nutrition.
You should not only strictly control your diet, but also creatively make all kinds of meals, otherwise your diet will be particularly monotonous. Food with skin and viscera is the food for bodybuilders on training days and rest days, but you should be imaginative and creative so that fish and egg whites will not become monotonous. If you want to turn boring into colorful, you have to read books, find recipes and carefully prepare them yourself.
5, do not make nutrition records
It is very necessary to make a nutrition record to record what foods are effective, muscle feeling after eating, what foods are ineffective, etc. If you persist for a long time, you will make an accurate, correct and wise evaluation and adjustment of food nutrition according to the previous data, so as to keep the nutritional intake in the best state.
So you must make a good nutrition record, such as the time of eating, the types of food, the basic intake of protein, sugar, fat, potassium, sodium, calcium, vitamins and so on, as well as your physical condition. To this end, you should also buy a book about food nutrition for easy reference.
6. Too much fat and sugar
Fat is the food with the highest calorie, producing 9 calories per gram, which is the most difficult to digest and the easiest to store. Although body tissues such as Dayang need some fat tendons, they need little. Generally, the fat contained in low-fat foods is enough.
Sugar is most easily converted into fat in the body, and low-fat foods may also contain sugar, which will be converted into fat if eaten too much. Some sports drinks and sports nutrition contain sugar, so you can't eat and drink more. In short, the daily intake of fat should not exceed 15% of the total calories.
7. Insufficient drinking water
The human body contains 67% water. Water molecules participate in the metabolism of the whole body. Drinking plenty of water can keep the microvessels clean and unobstructed. Regular cleaning of body cells and tissues can regenerate muscle cells. It is better for everyone to drink 2.3 liters of water every day.
8. Lack of normal balance
Maintaining the positive nitrogen balance in the body can provide conditions for muscle growth. How do we do this? Take it every two to three hours. Eat a small amount regularly throughout the day, and your body will absorb nutrients most effectively. Eat high protein and carbohydrates, preferably at the same time interval.
2/kloc-how to eat once every three hours? A nutritious bread and a cup of skim milk can provide 50g of protein and 50-100g of carbohydrates. How long does it take to eat a sandwich or drink a protein drink? How long does it take to eat a portion of fruit and a chicken breast? Obviously, if you are well prepared, nothing will affect it, and it is easy to do.
9. The food in each meal is not properly matched
In today's world, imbalances are everywhere, and diet is no exception. What nutritionists call food balance is different from what bodybuilders call food balance. Fitness believes that the ideal food balance is to eat refined protein, carbohydrates containing starch and cellulose, and a little fat, and the proportion will vary from person to person.
Some people are sensitive to carbohydrates and can't eat more stagnant carbohydrates, otherwise it will make sebum too thick; Some people eat potatoes and rice very well. People's metabolic function has its own characteristics, so we can't follow the same pattern. The proportion of food can be adjusted by yourself, up to 50% carbohydrate, 35% protein, 65,438+05% fat.
The purpose is to reduce fat and gain muscle. How to achieve 50: 35: 15? The easiest way is to take a plate with 50% rice or potatoes and sweet potatoes and the other half chicken legs, fish or beef. Don't worry about 15% fat. These foods already contain enough fat.
10, ignoring complementary food
According to the above principles, there are still some loopholes and shortcomings, and some auxiliary products will be perfect. Some people think that supplementary nutrition is expensive, and they are afraid of conflict with dinner. Wrong, if possible, you might as well eat some high-protein powder, multivitamins, beef liver tablets and so on, because they will be of great help to your recovery, increase training intensity and improve your physique.