After fitness: protein powder, milk, beef, muscle

First, before fitness

Many fitness instructors will say that you must eat something before training. This is because the body needs the combination of protein and carbohydrates to provide energy for the body during exercise, which can enhance the effect of exercise and help the body to reduce body fat better. Bian Xiao has arranged several foods suitable for people to eat before fitness, so that they can have better fitness effects.

1, banana

Bananas can supplement potassium for human body, at the same time, they can also enhance muscle endurance and make exercise more sustainable, so many fitness instructors will recommend bananas to supplement energy.

2. Coffee

A moderate amount of caffeine can reduce muscle fatigue and promote the secretion of digestive juice in the body, and coffee can also promote the function of the kidney, and it also has diuretic effect, which can help discharge excess sodium ions from the body.

3. protein

Pay attention to the egg white, not the whole egg ~

4. Chocolate

Second, in terms of fitness.

Be sure to replenish water in time during the fitness process, and it is best to replenish water in about 15 minutes 150 ~ 300 ml. Moreover, you must not drink ice water during exercise! Drinking ice water during strenuous exercise can cause some digestive problems.

Third, after fitness

You usually need to eat two meals after fitness. The first meal is about 30 minutes after fitness, and the second meal is about 60 minutes after fitness, which is the main meal.

Generally, you can drink protein powder or milk for the first meal. At this time, the demand for protein and carbohydrates in muscles is very strong, and the metabolism of human body is also in the golden age, so the nutrients in the body can quickly reach muscle cells.

After an hour's dinner, you can eat some lean protein such as beef, chicken, eggs, seafood and dairy products, as well as some carbohydrates such as potatoes, sweet potatoes, oats and whole wheat bread to promote muscle growth, but you must avoid eating acidic foods such as fish.

Extended data:

Fitness precautions

1, necessary warm-up activities

You know, this is not the time to comb your hair and drink a glass of water. This is the necessary process before you start exercising. The more relaxed the muscles are, the more embarrassed they are to control and expand. Doing these exercises will reduce your chances of getting hurt. So it's best to spend 5- 10 minutes to get your body fully active and feel a little sweaty. You need to understand that this step is a good start for your fitness exercise.

2. Extremely necessary stretching exercise

There are always some things in life that are very easy to do, but stretching after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching is to help you relax your muscles, so as to prevent muscle soreness the next day. It should be noted that the best time to do this action is after you finish the warm-up exercise, and at the same time, each action lasts for 20 ~ 30 seconds, which helps you relax your muscles and get more meaningful stretching exercise.

3. Overloading weightlifting

If you blindly try to lift more than your body load, you may cause muscle strain, sprain and even hurt your back. From this point of view, it is more appropriate to choose a weight of 3-6 kg. Repeat the action at ordinary times 15 ~ 20 times. If you want to get strong muscles faster, you can also choose a slightly heavier weight, but repeat it 8 ~ 12 times. Remember not to rush for success, only by completing exercises in moderation can you achieve good results.

4. excessive exercise

Since the purpose of fitness is to stay strong in the future, don't expect to win the "gold medal" at once. Therefore, when you find that your heart is beating too fast and you can't finish a sentence in one breath, it means that you have done too much exercise. Many coaches think this is the primary reason why most people give up halfway. Because once they feel that exercise brings them discomfort, it is difficult for them to stick to it.

In addition, if you feel that you are in poor health, you can choose some easier exercises to finish. People who don't want to go to the gym can choose appropriate aerobics videos, learn how to get started and improve the coordination of movements, which is also a good method. In any case, as long as you don't put too much pressure on yourself and persevere, you will benefit from it.

References:

Xinhuanet Sports: Fitness Diet