The Big Principle of "Eating" for Fitness Beginners: Balanced Diet
The general principle of diet for fitness beginners is a balanced diet. Qin Qing pointed out that the pH in the human body is neutral and slightly alkaline, so the food intake every day should be neutral and slightly alkaline, so as to achieve the acid-base balance of the body and improve the fitness effect. Fitness beginners will find that after every strenuous exercise, the skin will lose its luster, muscles will swell and joints will ache. This is because sugar, fat and protein are digested to produce lactic acid and phosphoric acid, which stimulates human organs and makes people more tired. If you eat meat and fish eggs at this time, it is not conducive to the lifting of physical fatigue. So don't eat meat after exercise, but eat alkaline food, such as vegetables, fruits and bean products.
Beginners' diet should be "principled";
Principle 1: Give priority to carbohydrates before exercise.
Low-fat carbohydrates are easy to digest, can provide sugars, can provide energy sources for exercise, such as rice, potatoes, macaroni or other whole grains, and can also be added with fruits or sports drinks, such as apples, pears and Kangbite fitness drinks; Or eat some high-fiber biscuits with yogurt; You can also eat raisins and Kangbit energy bars, which can supplement more energy.
Principle 2: supplement alkaline food after exercise to help restore physical strength.
After an hour of exercise, you can supplement alkaline food to help restore your physical strength. Don't drink coke. Coke will increase the acidity in the body and make you more tired the next day. Don't eat meat after exercise. You can drink milk, fruit juice (no sugar or less sugar), soybean milk and green tea; You can also add a little jam to two pieces of bread to go with yogurt.
Dietary suggestions for different types of bodybuilders;
1, slimming and fat-reducing type: We should reasonably choose the types and quantities of three meals, and pay attention to controlling the amount of staple foods, such as rice and pasta. Eat less animal protein (animal protein mainly exists in meat), and you can eat plant protein, such as soy products. Drink more milk, eat more fruits and vegetables, and adjust the pH ratio.
2, muscle type: it is very important to supplement heat energy, in addition to supplementing enough carbohydrates. The coach suggested supplementing high-quality protein raw materials, such as Kangbit protein powder, including pure whey protein powder, super concentrated whey protein, nitrogen protein and so on. Protein is the cornerstone of muscle composition and the foundation of muscle growth, so you must eat high-quality protein every day to grow better muscles. In addition, appropriate hormone levels should be maintained. Growth hormone, insulin and testosterone are very important for the synthesis of muscle protein, so we can regulate hormones and stimulate muscle growth through diet and nutritional supplement.
Misunderstandings that beginners should not fall into.
Don't eat meat
Some fitness beginners think that it is best to be vegetarian if you don't eat meat, and some even know that this is not good, but they will think that they have been vegetarian for a short time and will be fine after eating for only one month. In fact, even if you are a vegetarian for a month, it is not good for your health. Because the nutrients in a vegan diet can't meet the needs of human metabolism. Vegetarianism will affect the effect of fitness and weight loss. If you are a vegetarian for a long time, it will also cause endocrine disorders, decreased immune function and easy to get sick.
Don't eat breakfast.
It's easier to lose weight by exercising without breakfast. In fact, skipping breakfast will not only affect the acid-base balance, but also affect the exercise effect.