1, eat less and eat more meals, such as five meals a day. The proportion of five meals is that breakfast accounts for 20% of the whole day, breakfast accounts for 10%, lunch accounts for 30%, lunch accounts for 10% and dinner accounts for 30%.

2. The diet is reasonable, and the daily recipe formula is: moderate protein, low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55.

3. Eat more alkaline food. Generally speaking, due to eating habits, ordinary people's body fluids are weakly alkaline, and acidic substances such as lactic acid and phosphoric acid are easily produced after fitness exercise, which makes people feel sore muscles and joints and mental fatigue. At this time, you should eat more alkaline foods such as vegetables, sweet potatoes, oranges, apples, etc., and keep the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.

4. Never go to training on an empty stomach, which will greatly reduce the effect of fitness, so you can eat a handful of raisins or a banana before fitness.

5, do not eat greasy food, you can eat chicken breast, fish, beef, plus some vegetables, the best food is boiled.

Extended data

Fitness is a kind of exercise, such as all kinds of unarmed aerobics, rhythmic gymnastics, rhythmic gymnastics, and all kinds of self-resistance movements. Gymnastics can enhance the strength, flexibility, endurance, coordination and control of all parts of the body, thus making the body strong. If you want to relieve stress, exercise at least three times a week.

Pay attention to diet in fitness:

1, muscle growth needs energy to supplement enough calories. Without enough calories, the normal growth of muscles cannot be guaranteed;

2. Add enough carbohydrates. In bodybuilding training, energy is mainly provided by glycogen. The intake of carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training;

3. Supplementing high-quality protein raw materials protein is the cornerstone of muscle composition and the foundation of muscle growth, so you must consume enough high-quality protein every day;

4. Promote synthesis and reduce decomposition. When muscle synthesis is greater than decomposition, muscle grows and vice versa. Therefore, we should pay attention to anti-muscle decomposition and promote protein synthesis;

5. Maintain appropriate hormone levels. Growth hormone, insulin and testosterone in the body are very important for the synthesis of muscle protein. Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth.

References:

Baidu encyclopedia-fitness