1. 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.

2. 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.

3. carbohydrates

Generally, adequate carbohydrates should be supplemented before physical exercise to ensure the storage of liver glycogen, provide energy for training and maintain 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.

It is a very good choice to supplement protein for fitness, and there are some dietary taboos in the process of fitness. What exactly are there? Let's get to know each other.

Dietary taboos for fitness

1, cold dishes

After fitness, unprocessed raw and cold vegetables are not suitable. Carrots, celery, peppers and broccoli may be healthy low-fat foods, but they are not suitable for eating after exercise because these foods are not enough to supplement energy to maintain a healthy metabolic rate. But if you must eat vegetables, you can add sauces such as yogurt, nut butter or hummus to make salad, but you can't use cream.

2, high-fat fast food

Potato chips, French fries, hamburgers, hot dogs and cornflakes may fill your hungry stomach quickly, but eating them after fitness is equivalent to wasting the previous exercise effect. The fat in these foods is difficult to digest, which is not what people want to see after exercise. What needs to be supplemented after exercise is glycogen, not increasing the fat stored in the body.

3. Sweets and snacks

Snacks like doughnuts are not nutritious, but they are high in fat and calories. Although carbohydrates are needed to supplement muscle "fuel" after exercise, whole wheat bread with peanut butter or water jam is more suitable.

Although sweet food can make people feel happy, it is also the main source of fat, which will make all the hard work of fitness in vain. Therefore, friends who need to lose weight and are exercising should avoid eating sweets.

4.soda and juice

You will be thirsty after exercise, however, it is not suitable for drinking sweet drinks, including soda or fruit juice containing fructose. Drinking sugary drinks after strenuous exercise will be counterproductive, because it will reduce metabolism and thus hinder weight loss. Also pay attention to drinking energy-saving drinks and only replenish the lost electrolyte when necessary. It is more appropriate to drink water when you are thirsty. You can eat a banana to supplement potassium.