In order to improve the fitness effect, everyone needs to pay attention to scientific diet. So?

1, muscle building diet 1

Breakfast: one apple, one bowl of soybean milk, two pieces of whole wheat bread, one egg and two egg whites.

Chinese food: Sufu spinach, preserved eggs mixed with tofu, steamed bass, and half a bowl of rice.

Dinner: Trigonella foenum-graecum stir-fry, fried winter melon with shrimp, prawns with garlic, and small bowl of red bean porridge.

2. Muscle-building recipes 2

Breakfast: a bowl of red bean and rice porridge, cucumber, carrot and celery, boiled spiced peanuts, longan or jujube 1, and two egg whites.

Chinese food: scrambled eggs with tomatoes, fungus mixed with celery, stir-fried chicken breast and a bowl of rice.

Dinner: spinach tofu soup, fried potato shreds, cold beef.

3, muscle gain recipe three

Breakfast: an orange, two steamed egg soups and a steamed bread.

Chinese food: cold broccoli, four braised Wuchang fish, diced green pepper and winter bamboo shoots, and a bowl of rice.

Dinner: cold green bamboo shoots, mapo tofu, two chicken legs and a bowl of millet porridge.

Dietary taboos of men after fitness

1, 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.

2, 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.

3.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.

Fitness precautions

1, physical examination

Before taking part in formal sports, you must have a physical examination, especially if you haven't taken part in the corresponding sports for a long time before. You'd better have a physical examination first. After getting the fitness card, you should also test the cardiopulmonary function under the guidance of the coach.

Step by step

If there is no fitness foundation, suddenly starting fitness exercise will not only lead to symptoms such as excessive fatigue, muscle soreness and stiffness, but also lead to heart disease. The key to fitness is to follow the principle of gradual progress.

3. Make exercise life-oriented

Turn fitness exercise into an indispensable part of life, even a small amount of activities are helpful to fitness, such as doing housework, climbing stairs and taking steps instead of cars. Although these daily activities are piecemeal, they will show great effects over time.