What supplements do you take for fitness and fat reduction? Supplements suitable for body building and fat reduction include branched-chain amino acids, whey protein, creatine and nutritional supplements for protecting joints.
1, branched amino acid
Branched-chain amino acids are three essential amino acids-leucine, isoleucine and valine, which can be used by muscles immediately after taking them. Used before, during and after strength training, it can promote muscle recovery and anabolism.
During strength training, it is very difficult to promote the synthesis of protein completely through pure natural food, while during fat reduction, it is very important to promote the synthesis of muscle protein.
Branched-chain amino acids can effectively protect hard-won muscle mass in the process of reducing fat. In addition, branched-chain amino acids promote insulin secretion and have potential appetite suppression, which is desirable for people who want to lose fat. It will not hinder the burning of body fat, but it can be used as an alternative energy substance for muscles when blood sugar level is low.
Branched-chain amino acids are a good choice when you want to reduce body fat as much as possible while maintaining high training intensity.
2. Whey protein
Whey protein is digested and absorbed very quickly, which is most suitable for immediate intake after strength training. Of course, you can also take nutritional supplements such as whey protein as a high-quality meal replacement supplement. Missing a dinner may have a greater impact on your fat loss than you think. Because at this time, you may be in a state of negative nitrogen balance, and when the body is in this state, muscle tissue is at risk of being decomposed and destroyed, and the metabolic level will slow down. At this time, the body will be more inclined to convert excess nutrients into body fat and store them to cope with the next calorie intake shortage. Therefore, during the fat reduction period, you should take enough whey protein supplements.
3. Creatine
Creatine is a naturally occurring substance in kidney, liver and pancreas, which can be converted into creatine phosphate in muscle tissue to provide energy for muscle. Although you can get creatine from beef, you need to eat several kilograms of beef to meet your body's needs. Eating too much beef is not a good thing for people who want to lose weight. Therefore, direct intake of creatine supplements will be a more sensible choice. Even if your blood sugar level is low, creatine can help you maintain a high level of strength and ensure that you use high-intensity training, which can better promote muscle growth and body fat loss.
4. Nutritional supplements to protect joints
When you reduce body fat by controlling diet, it is necessary to use nutritional supplements to protect your joints. In this way, you can safely carry out high-intensity training under the condition of insufficient heat supply and low body fat level.
Glucosamine is a nutritional supplement, which can protect joints and can be synthesized by the human body itself. It is the precursor of cartilage molecules. The use of glucosamine supplements can accelerate the repair and regeneration of cartilage.
5. Essential fatty acids
Eating fish rich in essential fatty acids can not only prevent many chronic diseases. It can also help us keep our skin and hair healthy and happy. Eating essential fatty acids while controlling diet is more important for keeping healthy and promoting fat burning in the body.
Breakfast for women: steamed eggs with okra, oranges, almonds and milk.
Okra and oranges supplement human dietary fiber to increase satiety, eggs and milk increase protein needed by human body, and almonds contain unsaturated amino acids to increase fat intake.
Breakfast is very important. She doesn't eat staple food. Breakfast is the golden time to lose fat. Human insulin content is high. Eating high-carbon water staple food can easily lead to an increase in blood sugar and turn it into fat storage. If she wants to eat staple food for breakfast, it is recommended to use a small amount of cereal.
Lunch: smoked chicken breast vegetable salad, purple potato
Chicken is a kind of low-calorie meat, which can also bring a lot of protein and increase satiety. Vegetable salad provides dietary fiber to increase satiety, and purple potato is the staple food to provide carbohydrates.
Dinner: Longli fish, cowpea, broccoli and pumpkin.
The purpose of fish is to provide protein needed by human body, cowpea and broccoli provide dietary fiber, pumpkin is a low-carbon staple food, and pumpkin can also be replaced by purple potato, sweet potato or corn.
Fitness and Fat Reduction Meal Recipe Diced Chicken with Colored Pepper+Stir-fry+Rice
Diced chicken with colored pepper:
1, diced chicken breast for later use.
2. Cut the colored pepper into small pieces for later use.
3. After the oil is hot, the onion, ginger and garlic are fragrant. Add diced chicken and stir fry, then add a little spiced powder and soy sauce.
4. Pour in the chopped colored peppers and stir fry together.
5. Add a little salt and stir well.
Pan-fried fish slices+mushroom cabbage+baked sweet potato
Fried fish slices:
1, put a little oil in the pan, add fish fillets, and fry both sides on low heat.
2. Sprinkle salt and black pepper on both sides.
3. fry until slightly yellow.
Fried dried bean curd with egg and shrimp slices+Chinese cabbage+miscellaneous bean porridge
The practice of slippery shrimp:
1. Beat the eggs and add a little milk and a little salt to taste.
2. Put a little oil in the pot. When the oil is hot, add the shrimps and stir-fry until they are fully cooked.
3. Turn the heat down, pour in the eggs, and gather them from all sides to the middle with a shovel.
4, slightly solidified. The eggs of slippery shrimp must be smooth and tender to be delicious.
5, beans of miscellaneous bean porridge should be soaked in advance, and it will be easy to rot when cooked. Another trick of cooking badly is to turn off the fire and stew for half an hour after the fire boils. Bring the fire to a boil, then turn off the fire and stew for half an hour. It will be worse than cooking for an hour.
Spaghetti with tomato and beef sauce+fried bean sprouts+ear coffee
The method of spaghetti with tomato and beef sauce;
1. Blanch tomatoes with boiling water, peel them and chop them for later use.
2. After the oil is hot, the onion, ginger and garlic are fragrant, and the minced beef is added.
3. Stir-fry and add tomatoes, add spiced powder and soy sauce to taste.
4, add a little boiling water, simmer until the juice is basically exhausted.
5. Add a little salt to taste.
6. When the spaghetti is cooked, mix in the tomato and beef sauce.