At present, there are more and more men going to the gym, and there are many people who have gone halfway. The reason is that the physical exercise is not arranged properly, the muscles are not increasing, but they are gradually shrinking, and the fatigue lasts for many days, accompanied by loss of appetite and sleep. Not good. Studying these phenomena is generally due to excessive exercise and unreasonable nutrition .
Fitness enthusiasts are more concerned about the intake of nutrients. Many friends ask questions, do you need to take any special supplements? For amateurs, as long as there is no partial eclipse for three meals a day, nutrition is generally guaranteed.
If the amount of exercise is large, you should add more nutrients:
In addition to eating foods containing animal protein, protein should also eat more soy products rich in vegetable protein. Soy sprouts are rich in aspartic acid, is conducive to the metabolism of lactic acid in the muscles, delaying fatigue, it is a cheap, suitable for food fitness exerciser. In general, during the 90 minutes after training, the demand for protein peaks , and the protein supplementation works best. Protein-rich foods are mainly: lean meat, eggs, fish, milk and beans.
　　 Vitamins Fresh vegetables and fruits contain a variety of vitamins. As long as you eat different kinds of vegetables and fruits, you can get the multivitamins you need.
Carbohydrates should be supplemented with adequate carbohydrates before exercise to ensure hepatic glycogen storage, provide energy for training and maintain blood sugar levels; add carbohydrates after exercise to promote muscle glycogen and liver glycogen restore. Carbohydrate-rich foods are mainly rice, cereals, potatoes, vegetables and fruits.
Energy ratio The basic nutrient in fitness is energy. The proportion of nutrients in carbohydrates, fats, and proteins in recipes is different. Generally 20% protein, 60% carbohydrate, and 20% fat are suitable. Protein mainly repairs the damaged muscle fibers in high-intensity training. Some fitness people do not know when to take protein. They often drink milk and yogurt while training, which causes waste and damages the body.
Water and salt balance The metabolism of the human body is relatively strong in summer. Sweating can discharge toxins from the human body and release heat, which is beneficial to human health. Passive sweating (such as sweating due to hot weather, irritability, etc.) is not good for the human body. If the body is in poor condition, this sweating will cause certain damage to the human body. Active sweating is the sweat of the active movement of the human body. It is to keep the body's temperature and dissipate heat, which is conducive to physical and mental health.
    After sweating, water and inorganic salts must be replenished in time. The correct method of hydration depends on different fitness strengths, but you must pay attention to small mouth and slow drink, water temperature should not be too low, light salt water or drink sports drinks containing various minerals and vitamins necessary for the human body, but do not advocate Take medications that contain certain minerals and vitamins to avoid side effects. This is done to keep the balance of the environment inside the body as much as possible, so that the fat burning effect of exercise can be fully exerted.
Ingesting rich nutrients from a wide variety of diets is the best option. In addition to scientific training, following the scientific diet, complement each other , the fitness effect can be highlighted.
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