1. Whey protein powder (about 2kg is a treasure in 200 yuan).
Whey protein powder is separated and extracted from milk. It is the most basic protein powder and the most suitable for people. Generally, the content of protein is about 70% to 80%.
In the process of fitness exercise, we will inevitably have muscle damage, leading to the decomposition of muscle protein. Whey protein powder can help us repair different degrees of muscle damage caused by high-intensity exercise, and even help us recover excessively and improve the efficiency of muscle growth.
How to eat: within 30 minutes after training, supplement it in breakfast or dinner, one spoon at a time, about 30g, and take it with water or milk below 30 degrees.
2. Alanine (a treasure100g 17 yuan)
Alanine, also known as aminopropionic acid, is not only the basic unit of protein, but also an important amino acid to form carnosine.
Moreover, carnosine can enhance our sense of strength, improve our endurance and adaptability, and promote the rapid burning of fat and muscle growth. Therefore, proper supplementation of alanine can improve our exercise efficiency, and the time of muscle fatigue will be lengthened, which is very helpful for muscle gain.
How to eat: within 30 minutes after training, one spoon at a time, one spoon of 8g, can be brewed with warm water or milk.
3. Creatine (a treasure100g 70 yuan)
The main component of creatine is water creatine, which can help our muscles produce more energy and reduce the feeling of soreness. Improve the overall performance of exercise, increase the water content in muscles and promote muscle synthesis.
In addition, creatine, like alanine, can improve muscle endurance. Its greatest advantage is that it can improve the synthesis efficiency of protein, promote the rapid recovery of the body after exercise, strengthen the muscle phosphate system, and improve the explosive force of our exercise.
How to eat: 30 minutes before training or 30 minutes after training, one spoon at a time, about 5g, brewed with low-temperature water or cold water.
4. Branched-chain amino acids (about100g, a treasure of 30 yuan)
Branched-chain amino acids are mainly composed of three amino groups commonly found in protein, namely leucine, valine and isoleucine. This compound amino acid can promote the metabolic synthesis of our body to some extent.
We know that after high-intensity exercise, the speed of protein synthesis in our body will be greatly reduced, which will lead to the acceleration of protein decomposition. Branched-chain amino acids can prevent protein decomposition of muscle, and one third of muscle protein is composed of branched-chain amino acids, so taking branched-chain amino acids during fitness can prevent protein decomposition and muscle loss.
How to eat: mainly before and after high-intensity training, you don't have to eat one spoonful at a time, about 8g, and brew with low-temperature water or cold water.