1, eggs: an egg can provide about 6 grams of protein and 78 calories. In addition, eggs also contain substances that improve human immunity, vision and nerve response. Men are advised to eat at least 3 eggs a week.
2, milk: strenuous exercise requires hard bone support. Milk contains a lot of calcium, which can help human bones become stronger.
3. Chicken breast: Chicken breast contains relatively little calories and fat, but is rich in protein.
4, fish: eating fish after strenuous exercise can help the human body recover as soon as possible, because fish is rich in omega-3 fatty acids, which can make muscles eliminate fatigue.
Extended data:
Nutritional elements that should be supplemented in daily fitness;
1, fat. Although it is important to observe your fat intake, please try not to completely exclude fat from your diet. Because there are good and bad fatness. This section will help you understand the difference between fat and bad fat and teach you how to distinguish them.
2. protein. It not only has reasonable amino acid composition and high utilization rate of human body, but also can improve anabolism in vivo to some extent. High-quality protein supplements can provide you with an extra 40 to 50 grams of protein every day to help your muscles grow. There are many kinds of supplements in protein, such as whey protein and protein powder, which generally have obvious effects within 4 months.
3. water. It is very important to keep your body hydrated, especially if you want to take part in sports. Drinking water is one of the most important links in fitness, which can not be ignored.
4. Zinc and magnesium. Zinc and magnesium are core supplements at the same level as vitamin preparations. Its advantage is to speed up the recovery of the body and further improve muscle strength by improving hormone level and sleep quality.
People's Network-What can you eat to have perfect muscles? Dietary principles of men's long muscles
People's Network-What should I eat to keep fit? Nutritional elements that should be supplemented in daily fitness