What should fitness people eat in the morning? With the improvement of social living standards, people pay more and more attention to physical health. Many people insist on physical exercise in order to keep fit or enhance their physique. Common sports methods include running, fitness, playing football and so on. Let's see what fitness people should eat in the morning.
What should fitness people eat in the morning 1 1, raw eggs
Muscle fiber is composed of protein, so if you want to grow up, you must have enough protein intake. However, raw eggs are always in front of high-protein foods, and the protein they carry can best consider the human body's demand for protein, which is very easy to be digested, absorbed and dissolved into carbohydrates as raw materials for muscle growth; Moreover, raw eggs also contain healthy body fat, saturated fatty acids, soybean lecithin and so on. These can help muscle growth.
2. Lean beef and mutton
Too little saturated fatty acid intake will harm the levels of androgen, pancreatic growth factor and other androgens, and they will help to grow muscles, so the saturated fatty acids contained in lean beef and mutton will help to grow muscles.
3. Salmon
Salmon is rich in protein and omega -3 oleic acid. In addition to protein, omega-3 oleic acid, a healthy body fat that can reduce swelling and relieve pain and help muscle repair, can help suppress aldosterone, and the level of aldosterone will decrease and the level of testosterone will gradually increase, thus helping muscle growth.
4. Bake bread
Compared with miscellaneous grains, toast flour contains less methyl cellulose and less nutrients, which can improve the level of insulin glargine. However, due to the need for easily digested and absorbed carbohydrates to repair the body's muscles and improve insulin secretion to assist muscle growth after exercise and fitness, toast bread has become a better choice. Eating four slices of toast can produce about 50 grams of digestible carbohydrates.
5.yogurt
Yogurt is rich in protein and high-quality protein. Protein can help muscle repair and growth, while high-quality protein can control muscle contraction and reduce body fat storage.
6. Protein powder
The main components of protein powder are whey protein, soybean protein powder or whey protein. Eating proper amount of protein powder after exercise and fitness can supplement the deficiency of protein, assist muscle to repair growth and development, and enhance muscle energy.
Step 7 eat olive oil
Unsaturated fat in olive oil can improve the body's testosterone level, and it can also promote the consumption of human fat and help the human body to promote growth and development on the premise that the intake of human fat in the diet does not exceed the daily recommended amount.
What should fitness people eat in the morning? 2. Eat before or after fitness?
Before fitness
It is best not to exercise on an empty stomach, you will feel dizzy when exercising! But if you want to eat, whether it is breakfast, lunch or dinner, you should eat it at least 1 hour before exercise, which is of course to avoid affecting digestion.
The basic principle of diet is to supplement low-fat and digestible food as an energy source during exercise.
Breakfast before fitness
What to drink? In order to increase the body's water reserve, you can drink a glass of juice with some hot drinks.
What to eat In order to store glycogen, you need to supplement carbohydrates, such as toast with jam or other sugary grains. Women are usually prone to calcium deficiency and can also supplement some dairy products.
Lunch before fitness
What to eat? Rice or other cereals containing carbohydrates can make you energetic during exercise. If you are doing muscle training, you should eat more foods containing protein, such as seafood or low-fat yogurt, which will help the growth of muscle tissue.
Dinner before fitness
What to eat? You can choose foods that can maintain your physical strength without getting fat, such as grains, fresh fruits and green vegetables. However, it is necessary to control the food intake, because the metabolic rate is low at night, and it is easy to accumulate excess calories.
In terms of fitness
I always sweat when I exercise. Therefore, it is very important to eat during exercise, especially to replenish water! According to the length of exercise time, the specific requirements will also change. But one thing, avoid drinking ice water during exercise, because it will cause digestive system problems.
What is good for fitness breakfast?
First, it is good to eat cereal for fitness breakfast.
Five-shell rhizome is not only rich in carbohydrate nutrition, but also can quickly provide the basic energy needed by human body, just like a car must have gasoline to walk.
A nutritious breakfast must have whole grain food. Fitness people can choose porridge, steamed bread, whole wheat bread, oatmeal and so on. As a staple food, or choose five-shell roots of coarse grains, such as five-grain porridge.
Breakfast is the best time to eat staple food, so you must eat more staple food for breakfast to provide energy for your body.
Second, it is good to eat boiled eggs for fitness breakfast.
Fitness people, every meal should have protein! Boiled eggs are a good choice for breakfast in protein. It is no problem to eat two whole eggs a day for fitness (except those with dyslipidemia).
Skim milk 200ml boiled eggs+one protein is a good choice.
Third, it is good to eat fruits and vegetables for fitness breakfast.
Rich in vitamins and minerals is also an important part of fitness breakfast. Eating fruits and vegetables for breakfast is not only easy to feel full, but also helps to reduce the desire to eat dessert. In addition, eating more foods rich in cellulose can effectively treat constipation, which is one of the culprits of long belly.
Bananas, apples and kiwis are all good choices.
Fourth, fitness breakfast tips: drink water before fitness breakfast.
Fitness people consume a lot of water and nutrition after a night's sleep, and they are in a state of physiological water shortage after getting up. Don't rush to eat breakfast in the morning, drink 500~800 ml of warm water before fitness breakfast.
Five, fitness breakfast tips: breakfast should be light.
Choosing foods that are too oily, too sweet and too salty for breakfast makes people sleepy. Therefore, in terms of choice, athletes should know that sesame-flavored fried dough sticks are occasionally replaced by steamed bread and eggs, and sweet potato porridge can also replace sweet French fries. A glass of milk is better than a milkshake, which reduces the burden on the body and makes people who exercise more state.
What should fitness people eat in the morning? 3. Eat some carbohydrate-containing foods and high-protein foods for breakfast, and eat more fruits, vegetables and nuts.
1, carbohydrates. It is recommended to combine coarse grain with coarse grain, and eat more coarse grains rich in dietary fiber and full of satiety, such as coarse grain bread (high fiber and low GI, to satisfy your carbohydrate intake and full feeling).
2. protein. Lean meat, milk, bean products, protein powder, etc.
3. Fruits and vegetables. Low in calories, but also rich in various vitamins needed by the human body to ensure a more balanced breakfast. If you are in a hurry for breakfast, you can supplement fruits and vegetables during breakfast.
4. nuts. It contains high-quality unsaturated fatty acids, which helps to reduce appetite and abdominal fat, improve happiness and improve heart health.
Fat-reduced breakfast with recipes
Low-fat or skim yogurt+almonds
When you don't want to eat breakfast, imagine in the mirror: If you don't eat breakfast this morning, you will certainly overeat at noon. In the long run … When a fat man appears in your mirror, you will regret it! So, if you are in a hurry to go to work on Monday, bring some convenient food, such as low-fat or skim yogurt, and add some long almonds. Store food in advance at home, so you have no excuse to complain that you have no time to eat breakfast.
Milk coffee+fruit+whole wheat cereal
Don't sleep until noon and skip breakfast on a relaxing Sunday. Eating or drinking is better than nothing, but it is best to choose a balanced food. If your breakfast is just a cup of milk coffee, you can add some fresh fruit and a whole wheat cereal.
Whole wheat waffles+blueberry jam
Carefully prepare a delicious and healthy breakfast! Put a cup of frozen blueberries in the microwave oven 1 min, and put two frozen whole wheat waffles in the toaster. Pour the heated blueberry jam and juice on the waffles and sprinkle with a tablespoon of chopped walnuts. This kind of breakfast is very convenient to cook, and it is full and nutritious, which will definitely satisfy you.
Fresh fruit oat slimming porridge
Oat is a kind of crude fiber food, which can help edema and constipation, lower cholesterol, help digestion and nourish the stomach very much.
Ingredients: 60g oats, apple 1 piece, banana 1 rootlet, kiwi 1 piece, several cherries, raisins, 200ml fresh milk and 300ml water.
Practice: put oats in a pot, add water, stir well and put them in a container. Then cut all the fruits into cubes and cover them on the surface of oatmeal, sprinkle with fresh milk raisins, and finally decorate with cherries.