What should I eat when I wake up and go to the gym? 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 strengthen their physique. Common exercise methods include running, fitness and playing football. Let's take a look at what we should eat when we wake up and go to the gym.

What should I eat when I wake up and go to the gym? 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 I eat when I wake up and go to the gym? 1. Should I eat before exercise?

You should actually eat a little before exercise, which is related to the level of blood sugar index. Proper food supplement can improve the glycemic index. People who exercise regularly know that if blood sugar is too low, it will lead to dizziness, general weakness, palpitation and other physical discomfort symptoms, so it is necessary to supplement food properly before fitness.

Second, what should I eat before exercise?

It is recommended to eat some foods containing sugar and calories, such as bananas and bread. These foods are best eaten half an hour to an hour before exercise. Because food has a digestive process, if you exercise directly after meals, it may lead to gastrointestinal discomfort, so you should avoid exercising immediately after meals, especially when you are full.

3. How much should I eat before exercise?

Generally speaking, men can eat 2-3 pieces of bread to keep fit, while women only need 1-2 pieces of bread. It should be noted that try not to eat some high-fiber foods before exercise, because high-fiber foods increase the burden on the intestines and are not easy to digest. The best choice is banana, which has a high sugar content and can be quickly converted into glycogen for our physical exercise, thus constantly replenishing our physical strength.

4. What if I don't have time to eat before exercise?

If you really don't have time to eat half an hour to an hour before exercise and don't have enough time to digest, our suggestion is to drink some water-quality sports supplements before exercise, such as sports drinks and protein powder. We can also eat a small piece of chocolate, which can quickly provide us with the calories we need for exercise, or replace it with other sugar.

5. How long is it appropriate to eat after exercise?

It is recommended to rest for an hour after exercise before eating. Just after exercise, your body is still in a state of fever and excitement, and a large part of the blood that should be used for the digestive system is still circulating in the exercise system. At this time, it is only suitable to supplement water, milk and sports supplements, and then eat other foods after the body is completely cooled, so as not to increase the burden on the digestive system.

What should I eat when I wake up and go to the gym? Plant protein

In addition to eating foods containing animal protein, you should also eat more soy products rich in plant protein. Bean 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 food suitable for physical exercise. Generally speaking, within 90 minutes after training, protein's peak demand and protein's supplementary effect are the best. Protein-rich foods are mainly lean meat, eggs, fish, milk and beans.

2. vitamins

Fresh vegetables and fruits contain many vitamins. As long as you often eat different kinds of vegetables and fruits, you can get many vitamins that your body needs.

3. Water

The biggest component of human body is water. When you exercise, your body will sweat a lot, and then your body will be in a state of water shortage. Many people think that it doesn't matter if the body is short of water, but if the body is short of water, the renal function will not be used well. The function of the kidney is to help people filter out harmful substances.

Many toxins in the body are excreted through the kidneys, so it is necessary to ensure the normal operation of the kidneys. Therefore, timely hydration after exercise can help metabolism and help the body discharge more waste, so be sure to replenish water in time, but don't drink more water.

4. carbohydrates

Generally, adequate carbohydrate should be supplemented before physical exercise to ensure the storage of liver glycogen, provide energy for training and maintain blood sugar level; A compound that supplements carbohydrates after exercise and promotes the recovery of muscle glycogen and liver glycogen. Foods rich in carbohydrates are mainly rice, grains, potatoes, vegetables and fruits.