Why don't fitness people eat egg yolk?
Because eating fatty food immediately after fitness will affect the effect of losing weight or gaining muscle, and the fat content in eggs comes from yolk, and every100g of eggs contains10g of fat. Therefore, it is recommended to eat egg white instead of egg yolk two hours after fitness training.
General fitness people don't eat egg yolk after fitness if conditions permit, but only eat protein. Whey protein in protein helps the body recover quickly after fitness.
How many egg yolks can fitness people eat every day?
If you are in the fat-reducing period of fitness, 2-3 egg yolks a day is no problem, and 4-5 egg yolks can be used during the muscle-building period.
Eating egg yolk for fitness does not need to worry about rising cholesterol. This year's dietary guidelines also pointed out that many studies have proved that food-borne cholesterol does not significantly increase the risk of cardiovascular disease. The restriction of eating only one egg a day was cancelled.
What are the benefits of eating nuts for fitness?
Can increase satiety, improve gastrointestinal absorption capacity, and improve better energy for fitness.
First of all, nuts are rich in protein, with an average of 100g containing 19-25g of protein, which is not inferior to meat and comparable to most high-quality fish.
Nuts contain amino acids, such as arginine, which can produce nitric oxide, dilate blood vessels, maintain blood pressure stability, and help men to enhance erection.
However, fat is the most lacking in traditional fitness meals, and fatty acids are essential nutrients for human body. Almonds, in particular, contain a lot of unsaturated fatty acids, mainly linoleic acid, which can promote the absorption of fat-soluble vitamins, help control the level of total cholesterol, prevent atherosclerosis and make cardiovascular health better.
Moreover, nuts also contain vitamin E and magnesium, which are substances that bodybuilders need. If your diet is monotonous, such as only eating boiled chicken breast with vegetables and never eating oil, it is the best choice to use nuts instead of vegetable oil at this time.
Nuts are indeed rich in fat, but the fat contained in nuts is unsaturated fatty acids. At the same time, it also contains many trace elements beneficial to human body.
Besides, nuts are rich in dietary fiber. Dietary fiber is a kind of polysaccharide, which is not easily absorbed by gastrointestinal tract, has low calorie and strong satiety. So by eating nuts, we can feel full without eating a lot. Nuts also contain a "slimming weapon"-dietary fiber.
Dietary fiber can promote gastrointestinal peristalsis, accelerate the passage of food through gastrointestinal tract and reduce absorption. It can also soften stool and improve constipation, which is of great significance to lose weight. Studies have pointed out that nuts also contain many active substances, such as polyphenols, catechins, epicatechin and so on. These substances can promote metabolism and have a certain weight loss effect.
Nuts can be divided into two categories:
Oily nuts
Nuts on the market are mostly oily nuts, such as peanuts, walnuts, hazelnuts, pine nuts, almonds, cashews and so on. This kind of nut has a high fat content, generally between 40% and 65%, and most of them are unsaturated fatty acids, which are high-quality plant fats. Protein, vitamin E, calcium, iron, zinc and other nutrients are among the best in all kinds of foods, with high nutritional value and certain brain-strengthening effects.
Starch nut
Starch nuts, as the name implies, have a very high starch content. Lotus seeds, chestnuts and ginkgo are all starch nuts. The fat content of these nuts is below 2%, but the starch content is usually above 60%. So although these nuts have a strong taste, they feel full after eating.
How to eat nuts for fitness?
1. Refuse frying and choose dried fruit. Nutrients in dried nuts are well preserved, and the calories are much lower than those in fried nuts.
2. Enrich the intake of nuts. Different kinds of nuts have different oil content and nutrients. Choosing a variety of nuts can ensure a balanced diet.
3. Control the daily intake, generally 20-30g is the ideal state.