Diet is the most important thing. The diet should be healthy and reasonable, you can't overeat just because you want to gain weight, and you should pay attention to eating more high-calorie foods. The so-called calories are fat, carbohydrates, food and protein. As long as you eat more calories every day, you can gain weight. The proportion of calories: fat >; Carbohydrates and substances >; Protein. Carbohydrate is the main energy consumed by the human body, so it is a healthy standard to have enough carbohydrates and substances into the body every day. Generally speaking, honey is better. Potatoes and sweet potatoes are not only nutritious, but also high in starch. It is recommended that people who gain weight eat more.

When the function of sugar can not meet the needs of human body, fat will be decomposed into sugar, so the supply of fat is also very important. However, we should not overdo it. Fatty acids can be divided into unsaturated fatty acids and saturated fatty acids. Among them, saturated fatty acids are bad for human body, and unsaturated fatty acids are good for human body. Therefore, as much as possible intake of unsaturated fatty acids is the standard of good health.

These peanuts and melon seeds are rich in zinc, fish and chicken are also rich in unsaturated fatty acids, while pork contains saturated fatty acids, so it is recommended to eat less. But if you really like it, you can boil it in water before eating it, so that saturated fatty acids can be converted into unsaturated fatty acids.

In addition, you should also ensure that you get enough protein every day. protein is an important nutrient for human skin. With enough protein, you can avoid enviing other people's skin. So you should eat a cup of whole milk and an egg every morning. No more than two eggs a day, and eat more fruits in summer. You can eat more bananas, lychees and longan. These foods are rich in nutrition and high in calories.

What to eat before fitness exercise can improve the training effect.

Want to maximize the effect of muscle exercise? Then eat something suitable before exercise. Although you may want to eat as few calories as possible, these foods can make you burn fat faster during exercise, thus optimizing your training effect. Eating before exercise can also ensure that you will not have hypoglycemia during exercise. Hypoglycemia can make people dizzy and weak, and they can't devote themselves to exercise! In order to prevent people from eating things they shouldn't eat before exercise, we will introduce some nutritious recipes suitable for people to eat before exercise. Banana: This thing is a natural energy bar. Bananas are rich in digestible carbohydrates and potassium, which helps to maintain muscle and nerve functions. Potassium can't stay in the body for a long time, so the best way is to add some before exercise, so as to ensure that you always maintain a high level of potassium during exercise. Nutritionists suggest that we eat a banana and drink half a cup of yogurt 30 minutes before starting fitness, so that we can basically meet the trumpet required for exercise. Oats: Oats are rich in fiber, which can help the decomposition of carbohydrates and prevent blood vessels from clogging. At the same time, its fiber content will not be too high, which will not make you fart embarrassed during exercise. Necessary fiber can keep your body alive during exercise. Oats also contain a lot of vitamin B, which can convert carbohydrates into energy. Therefore, it is also a good choice to have a cup of cereal 30 minutes before exercise. Whole wheat bread: A small piece of whole wheat bread can also supplement carbohydrates well, and can be eaten with many things, such as spreading some honey jam or adding an fried egg to supplement protein. If you are going to go to the gym during your lunch break, put two turkeys on the bread, because at this time, it takes about 20 grams of carbohydrates and 15~20 grams of protein to maintain normal body consumption. Fruit smoothies: Fruit smoothies are also rich in carbohydrates and high-quality protein, which is very easy to digest. You can do it yourself. About half a cup of low-fat yogurt, half a cup of fruit and a cup of juice are needed. People may always think that the carbohydrate content of fruits or other sugary foods is too high, but in fact, carbohydrates can help protein to decompose better, thus reducing muscle damage during exercise. Note: If your diet does not include the above points, there are several things you must remember-first, don't eat foods with high fat content, because fat will stay in your stomach for a long time, so you will always feel full and weak during exercise. Second, although a moderate amount of carbohydrates is necessary, don't think about taking it by eating sugar, which will make your blood sugar rise sharply during exercise. Finally, don't eat too much. These are snacks, not meals. Eating too much and not digesting it will make you want to throw up during exercise.

What is better to eat on an empty stomach before exercise?

Eating before exercise in the morning is very particular. Besides eating too much and exercising on an empty stomach, don't eat indiscriminately. Proper diet can help replenish energy to restore physical strength and reduce the risk of muscle spasm; However, improper diet will increase the occurrence of accidents in sports. So, what should I eat before exercise? 1, almond-supplement nutrition. Almond contains a variety of nutrients, such as potassium, calcium, vitamin E, dietary fiber and so on. Eating a handful of almonds before exercise can provide enough nutrition for the body. 2, bananas-anti-muscle spasm. Bananas are rich in potassium. Eating a banana before exercise can reduce the risk of muscle spasm. 3, yogurt-to prevent muscle damage. Blueberry yogurt can effectively reduce muscle free radical damage during exercise. Apple is the king of healthy fruit. Apple contains a variety of nutrients, feels full and has moderate sugar content, which is very suitable for eating before exercise. 5, bread-the star of energy supply. Bread, especially whole wheat bread, can not only provide a lot of energy for the body, but also regulate the balance of protein, carbohydrate and fat.

What should be added before and after fitness exercise?

I'm a fitness instructor,

0 1 .egg white 2+ a banana

02.3 slices of whole wheat bread+yogurt (skim milk)

03. Egg white 4+ 2 slices of whole wheat bread (recommended, more economical and easy to configure)

04. Chicken breast 150g+ whole wheat bread

Or, choose one at a time.

If you have any fitness questions, you can ask our coach to answer them.

What can I eat before strenuous exercise?

For long-distance running, you should follow the principle that you feel empty but not hungry before running 800M with glucose half an hour ago. Therefore, it is best not to eat or drink. Eating will increase the burden on the stomach, and drinking liquid will dilute the blood. Chocolate doesn't bring power at all!

It's best not to eat anything except raw fruits and vegetables 1 to 2 hours before doing moderate-intensity exercise, because the intestines need to consume energy to digest food. I suggest eating some fruits with relatively high calories before running for 20 minutes, such as bananas, apples, grapes and other high-sugar fruits.

What to eat before going to the gym to lose weight?

1-2 bananas can prevent hypoglycemia caused by exercise. .

The carbohydrate content of banana ripe fruit is as high as 22%, mainly sugar; Rich in potassium, vitamins A and C, low in protein and fat. The water content is 75%.

When exercising, you should not eat too much. The main purpose of eating bananas halfway is to make up for the rapid loss of energy in the body. Football and tennis players like to eat bananas before the game, which is helpful for improvisation. From the point of view of nutrition, banana sugar can be quickly converted into glucose, which is immediately absorbed by the human body and is a rapid energy source.

Bananas are high-potassium foods, and potassium ions can enhance muscle strength and endurance, so they are especially loved by athletes.

Don't eat too much before exercise. If you eat too much, your stomach will swell and your stomach will hurt when you run.

Bananas are also effective for insomnia or emotional stress, because protein contained in bananas contains amino acids, which has the effect of calming the nerves.

Half an hour after exercise is the prime time to supplement protein. Eggs and milk are good choices.

What to eat or drink before and after exercise in the morning is better for your health?

Brush your teeth and wash your face before exercising in the morning, and then mix it with a cup of pure water, and you can exercise in ten minutes. After exercise, you can have breakfast in twenty minutes. It is best to choose starchy food with half a catty of milk.

What is better for breakfast before exercise?

I am a fitness instructor, and many foreign scholars have revealed that the ability of the human body changes overnight. Every day from 8: 00 to 12, from 14 to 17, muscle speed, strength and endurance are in the best condition. If you do physical exercise and sports training during this time, the effect will be better. But from 3: 00 to 5: 00, 12 to 14, it is in a relatively low state. If you are engaged in sports during this time, you are easy to get tired, and when the "load" is too large, the probability of sports injury is high.

This shows that people should choose the best time to engage in sports activities according to the possibility of objective conditions in order to receive good fitness and training results.

If you have any fitness questions, you can ask our coach to answer them.

What do you eat before and after exercise in the gym to help muscle growth?

Muscle stretches through exercise, so muscle fibers will tear, which requires a recovery period. I know you have lost weight according to your height and weight. Exercise should be combined with nutrition reasonably, especially protein. Because protein helps to speed up the recovery of muscle fibers, you can't practice every muscle every day. For example, if you practice your chest muscles today and do upper chest, flat chest and lower chest respectively, then you must rest for more than 3 days, that is to say. Let the muscles recover effectively, which will cause losses to the body. You can also buy some creatine powder and protein powder to help speed up recovery. I wish you early success.

What is the best thing to eat before and after strength exercise?

Before exercise

You'd better eat some high-fiber biscuits, or yogurt, raisins, or fresh fruit between/kloc-0 and 2 hours before exercise to make you more energetic! !

After exercise

Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.

You'd better avoid it.

Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it! !

Water and sports drinks

Although sports drinks can supplement the lost electrolyte, in fact, electrolytes can be supplemented in the usual diet. Water is better than sports drinks! !