Question 1: 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.

Question 2: What nutrients do you need to eat for fitness? 1, many professional bodybuilders at home and abroad, breakfast, 10-20 boiled egg white, not yellow. 2. Eat 5-6 meals a day. 3, cucumbers, persimmons, fruits, eat by the catty. Chicken breast, or lean beef, is eaten by the catty. Cook it without seasoning, dipping sauce or salt. You can also eat it roasted. 4, vitamins, B family, prevention and treatment of neuritis, beriberi, etc. 5, non-professional, these, enough, I have been playing for several years, have never eaten, protein powder, creatine and the like, the effect is also very good, muscle, can achieve the effect of "magic axe". 6, fat, can only be reduced through exercise, taking medicine can not be reduced.

Question 3: What should I eat and supplement before and after fitness? Waking up in the morning and after training are usually two important periods for you to eat. While training hard, as a fitness enthusiast, you need to increase your nutrition. If you are hungry, you will feel hungry in the later training.

You can supplement some carbohydrates or caffeinated foods 30-60 minutes before fitness. This is because carbohydrates and caffeine can accelerate the body to burn more fat and make fitness last longer. However, if you have symptoms such as headache and tachycardia when taking caffeine, you are probably allergic to caffeine. Don't eat it.

After the training, you should also immediately replenish the calories consumed during exercise. The supply should also include carbohydrates, protein, water and salt. In addition, eating bananas can supplement potassium ions and help relieve fatigue.

The diet is mainly chicken, beef and salmon, drink more soy milk and add bananas. It is rich in vitamins, very nutritious and the fruit is great.

Because muscles are not trained now. But in the rest time after fitness, muscle cells begin to enter the cycle of repair and development. If you get the help of these food nutrients in this process, your muscles will fully grow and thrive, and you will feel that your muscles are very powerful when you do weight-bearing training the next day. It would be better if you can get enough good sleep and let your muscle cells be well repaired and developed.

I wish you rapid success.

Question 4: What nutrition do you need to supplement when you go to the gym to exercise? First of all, you should make clear the purpose of your training, and make a personal nutrition package according to the different training purposes. As a dieter, the diet plan mentioned above is not suitable. You must control the daily calorie intake of dieters. What needs to be increased is the intake of functional nutrients such as protein quality and vitamins. The daily energy requirement of human body is 1, 300- 1, 500 calories for men and 1, 000- 1, 200 calories for women. We usually consume 2000-2500 calories for three meals a day, so if we want to lose weight, we need to start with diet, not stop you from eating.

People who gain weight should increase their intake of carbohydrate protein, but they also need a scientific diet. After training, simple carbohydrates should be supplemented first to balance blood sugar in the body, and then protein should be supplemented, which is beneficial to the absorption of protein. At the same time, vitamins and minerals need to be supplemented. Protein should be around 1.5 g-2 g per kilogram per day according to its weight per kilogram.

Question 5: What vitamins do you need to supplement for daily fitness? Vitamin B6 is the main substance that many athletes lack. The intake of B6 is generally around one day100 mg, but there are also many foods that can be satisfied by diet. For example, carrots contain about 0.7 mg of vitamin B6, which is obviously very difficult if you want to consume 1.5 kg of carrots a day. Vitamin B6 is only a small family member among many vitamins, so the importance of the whole vitamin family is very obvious. Vitamins promote testicular food.

1, vitamin A: Everyone may know that vitamin A is generally used to prevent dry eye and has a good effect on vision, but in fact, vitamin A also has a name called retinol, which is similar to steroid hormones. Steroid hormone is what we generally call medicine, which plays an extremely important role in promoting protein synthesis, bone development and body growth, and vitamin A is also very beneficial to improving human immunity. Therefore, many brothers used to think that eating more vitamin D and calcium is the most important for growth, but in fact, the intake of vitamin A is also essential.

Foods mainly containing vitamin A: Some vitamin A is also called carotene. As the name implies, carrots are rich in vitamin A, broccoli, spinach leaves and lettuce leaves are rich in vitamin A. In addition, animal liver contains a lot of vitamin A, but it is not recommended to eat because of its own hygiene and fat content. If the daily intake of vitamin A can exceed 9000IU, it will have a good effect on high-level training in the range of 9000- 1 1000 IU, but be careful not to take too much vitamin A, otherwise there will be many adverse reactions. Compared with carrots or broccoli, if we consume about 200G a day, we can meet the needs of vitamin A. But because we need more other vitamins, we can't just consume 200G carrots or broccoli, and the intake of vegetables and fruits should be diversified and balanced.

2. Vitamin B: Not in order here, only a few very important vitamin B families are written. The first one is that vitamin B 12 and vitamin B 12 play a very important role in rationally regulating fat, carbohydrates and protein and making them more reasonably used, which means that vitamin B 12 is actually a very responsible one. Vitamin B 12 has an indelible contribution in strengthening memory, improving concentration and promoting cell development. In addition, it is also good for promoting appetite. If you feel no appetite, it is a symbol of vitamin B deficiency, especially 12. Vitamin B 12 exists in fish and meat, but it also has two disadvantages, 65438+. Everyone may have heard that seafood is best not to be eaten with fruit, in addition to preventing arsenic poisoning, and part of it is because of this.

Vitamin B6: The importance is self-evident, and its demand is related to our daily intake of protein. People with high intake of protein must eat more of these elements, otherwise it is easy to cause problems similar to yellow urine. Although the amount of 0.7MG in carrots seems insufficient, it is actually a lot in vegetables.

Vitamin B3: Vitamin B3, also known as nicotinic acid, is an important component of hormones and the most important substance to keep the digestive system healthy. Many friends report that they have digestive problems, which are related to insufficient intake of such substances. Peanut is rich in vitamin B3.

Question 6: It is appropriate to exercise for several hours every day. What nutrition does fitness need to supplement and what food do you need to eat to supplement! It depends on the purpose of your exercise. If you just want to exercise and improve your physical fitness, 30 to 60 minutes a day is enough. If you want to improve your personal sports performance, it is estimated that you should train as a professional athlete for a long time. If you want to build a strong body, it is recommended to go to a fitness club for targeted exercise. There will be professional coaches to train you.

For fitness people, if they do a lot of exercise without proper nutritional supplements, they will easily feel tired and affect their health. The nutritional supplement after fitness needs to pay attention to the following points:

The intake of water and salt should be balanced. Be sure to replenish water and inorganic salts in time after sweating. The correct hydration method is to drink slowly with a small mouth, and the water temperature should not be too low. It is best to drink light salt boiled water or sports drinks.

Carbohydrates are essential. Sufficient carbohydrates should be supplemented before and after fitness to ensure the storage of liver glycogen, provide energy for the body and maintain blood sugar levels. Foods rich in carbohydrates mainly include rice, cereals, vegetables and fruits.

Eat more protein food. Eat more food containing protein, an animal and plant, after fitness. Generally speaking, within 90 minutes after training, protein's demand reaches its peak, and it is best to supplement protein at this time. Protein-rich foods mainly include lean meat, eggs, fish, milk and beans.

Question 7: What nutrients do you need to supplement during exercise? Whey protein, known as the king of egg white, is a kind of protein extracted from milk. It has the characteristics of high nutritional value and easy digestion and absorption, and contains a variety of active ingredients. It is recognized as one of the high-quality protein supplements for human body.

Creatine is an amino acid naturally produced in human body, which can rapidly increase muscle strength, promote new muscle growth, accelerate fatigue recovery and improve explosive power. The more creatine the human body stores, the stronger its strength and athletic ability. Creatine exists in fish, meat and other foods, but the quantity is very small (half a kilogram of meat can only provide 1 g creatine). To achieve a daily intake of 5 grams, you must eat 2.5 kilograms of meat every day, which is unlikely and needs to be supplemented. The recommended daily consumption is 5g, which can be mixed with warm water to make 1 cup, or added with whey protein powder or heavy muscle powder for drinking all the time. Therefore, the golden partner of muscle-building powder is whey protein and creatine.

Glutamine: Mix 1 tbsp glutamine with warm water to make 1 cup, or add whey protein powder or the best heavy muscle powder to drink together. About 5 grams per spoon. It is best to drink it before and after exercise or between meals. Its function is 1: to increase muscle, strength and endurance. During exercise, the increase of acidic metabolites in the body acidifies the body fluids. 2. Glutamine has the potential to produce bases, so it can alleviate the decline of exercise ability or fatigue caused by acidic substances to some extent. 3. Improve the body's antioxidant capacity. 4. Timely and appropriate glutamine supplementation can effectively prevent the decomposition of muscle protein, increase cell volume and promote muscle growth through cell hydration. Glutamine is also one of the few amino acids that can promote the release of growth hormone. Studies have shown that taking 2 grams of glutamine orally can increase the level of growth hormone by 4 times, increase the secretion of insulin and testosterone, and thus enhance muscle synthesis.

Branched-chain amino acids: When you want to exercise a stronger and more powerful body, it is necessary to supply energy to your muscles at the cellular level. Branched-chain amino acids (valeric acid, leucine and isoleucine) constitute almost 1/3 of the muscle protein. BCAAs can relieve muscle fatigue, accelerate recovery, reduce the loss of other amino acids in muscles during exercise, and help the body absorb protein. Missing one will lead to muscle loss. Unlike other amino acids, branched-chain amino acids are metabolized in muscles, not in the liver. The researchers said that "branched chain amino acids" is a very important and effective nutritional supplement, which can help organisms naturally strengthen muscles or gain more energy without any side effects. Scientists have found that this amino acid mixture has a great effect on prolonging the life of single-celled yeast.

It can be said that these are needed when economic conditions permit, but whey protein and creatine are the most important.

1992 You should still be a student. If you just want to gain muscle, the nutrition provided by your diet is enough, and there are too many fakes in our country. My suggestion is that you say nothing, just eat one or two eggs +500ML milk every day, and eat more coarse grains and fish. Fitness is three points to practice and seven points to eat.

I hope my answer can help you.

Question 8: What nutrition should be supplemented after fitness? A complete fitness plan should include three aspects: eating (diet), exercise (training) and sleep (sleep), and exercise consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups). Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing. Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness! 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.

Question 9: What nutrition should be supplemented after exercise (specifically) After strenuous physical exercise, especially after long-distance travel or long-distance running, people often feel sore waist, legs or whole body muscles, exhausted, and maybe thirsty. What is the right drink and food to eat at this time? Some people end up drinking special drinks in coca-cola bottle or munching on chocolate candy. Don't you know that when they are hungry, thirsty and tired, drinking the above-mentioned drinks and eating the above-mentioned food will not only help relieve their pain and fatigue, but will aggravate their pain and fatigue, which is really "beneficial".

As we all know, food can be divided into two categories: alkaline food and acidic food. People must mix acidic and alkaline foods to maintain the balance of blood PH in the body. The so-called acidic and alkaline foods are not identified by taste or taste, but mainly by the chemical elements contained in the food being absorbed and oxidized by the human body. Generally, acidic foods contain more nonmetallic elements such as nitrogen, sulfur and phosphorus, while alkaline foods contain more metallic elements such as sodium, potassium, calcium and magnesium. Either the taste is sour or acidic foods, such as vinegar, oranges, plums, apricots and other fruits are also acidic, but they are not acidic foods, but typical alkaline foods. Another example is animal meat such as cereals, sweets, cakes, fish and pork, which are not alkaline foods but acidic foods.

Under normal circumstances, the pH of human blood is balanced, and slightly alkaline is preferred. After strenuous physical labor and strenuous physical exercise, the sugar, fat and protein in the body will be decomposed in large quantities, resulting in more acid, which will make people feel sore in the waist, legs or whole body muscles and make people feel tired. In this case, if you drink Coca-Cola and the sugar content of Coca-Cola is high, it is acidic food, and eating chocolate candy and the like is also acidic food. After eating these things, it is bound to "add fuel to the fire", which will definitely increase the acidity in the blood, thus aggravating the pain of human muscles and making it more difficult to eliminate fatigue in time.

So, what should I eat after work or exercise? You should eat alkaline food. Among animal foods, only milk and animal blood are alkaline foods, and others are acidic foods. For drinks, it is best to drink milk, soybean milk, tea, fruit juice (without sugar), mineral water or boiled water.

As for drinking salt water or sugar water after exercise, we should grasp it flexibly according to the specific situation.

Generally speaking, in the case of sweating more, especially when engaged in strenuous exercise in summer, you should drink some light salt water appropriately. In summer, when the temperature is high and the humidity is high, the human body will emit a lot of heat energy in time through perspiration to keep the body temperature relatively stable. When the body sweats a lot, it will take away a lot of inorganic salts, such as sodium, potassium and magnesium. According to measurement, running a marathon takes away 30 grams of sodium chloride with sweat. However, a person's daily intake of sodium chloride from food is only 10 ~ 15g, which will inevitably lead to salt deficiency in the body, fatigue and weakness, and even muscle spasms or cramps. Therefore, it is necessary to drink some light salt water when engaging in strenuous exercise in summer.

Exercise under the conditions of not too much intensity, not too long time and not too high ambient temperature will generate less heat in the body and will not produce a lot of perspiration and inorganic salt loss. Neither salt water nor sugar water is needed at this time.

If it is a long-term exercise, such as running a marathon, long-distance running by bike, etc. And your body consumes a lot of energy, so you should drink some sugar water or sugar salt water properly. As for general physical exercise, there is no need to drink sugar water.

As for food, tofu, dried tofu and all kinds of bean products, as well as fresh fruits, melons and fruits and all kinds of vegetables are most suitable for eating after work and exercise. These are all good alkaline foods. Kelp is called "the crown of alkaline food". In addition, stir-fry sesame seeds and soybeans, add ginger and a little salt, and brew with boiling water to quench your thirst. Sesame, soybean and ginger are all good alkaline foods, which are also conducive to reducing the acidity in the blood and eliminating post-meal fatigue.

Question 10: 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.