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- Eat high protein after training
Scientific research has shown that weight training can promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by weight training can stimulate the repair function in the body, promote the secretion of growth hormone and the synthesis of amino acids. After weight-bearing training, the secretion of growth hormone can be maintained for about two hours, and one or two hours after a meal is the peak period of protein absorption. Therefore, eating high-protein food as soon as possible after training can make the secretion of growth hormone peak and protein absorption. The peaks are consistent, which is more conducive to muscle growth. The resting state of the muscle tissue during sleep can further strengthen the above-mentioned effects, so as to receive a multiplier training effect. - Eat multiple meals a day
As we all know, if you eat too many calories, you will gain weight, but if you don’t eat enough, your body will accumulate fat. Because, if you don’t eat enough, your body will store fat for energy when you are hungry. So how can you eat enough without gaining body fat? The method is to eat multiple meals a day. According to statistics, the total calorie intake of 3 meals a day by a group of male athletes for 3 weeks is 4700 kcal. After that, their total daily calorie intake was still 4,700 kcal, but they were divided into 17 intakes. The results show that the nutrients of the food eaten many times are almost completely absorbed, and the athletes will not feel hungry during a day’s training, the metabolic rate of the body is increased, and the subcutaneous fat is significantly reduced. For ease of operation, you can take 4 to 6 meals a day. For example, 6 meals a day are: breakfast, morning snack, lunch, afternoon snack, dinner, evening snack. You can also arrange your diet according to the actual situation. - Pay attention to rice
As with bodybuilding training, energy is primarily supplied by glycogen. The most effective way to replenish glycogen is to eat carbohydrate-rich foods before training or competition, or at breakfast. Today, many bodybuilding trainers and athletes view rice for breakfast as an ideal energy supplement. The reason is that rice is digested slowly in the human body, and the blood sugar response is flat, so that the energy supply can be maintained for a longer time. In contrast, other carbohydrates, such as bread, potatoes, etc., can rapidly increase the blood sugar level in the human body, but then the blood sugar level drops sharply at the same rate, so that athletes quickly feel Hunger and powerless. - Low-fat diet
The 3 main reasons for body fat gain are: excess calorie intake, excess fat intake and excess carbohydrate intake. We want to lose fat and stay in shape, so we must find ways to reduce the fat content of our diet, especially choosing fat-free proteins such as egg whites, fish and protein powders.
Example of a daily (4 meals) meal plan for “Mr. Fitness”:
The first meal 8:00 am 5 egg whites, 1 piece of bread, 1 cup of skim milk
Second meal 12:00 noon 1 fruit, rice or pasta, vegetables, 5 egg whites, meat or fish
The third meal 6:00 pm 5 egg whites, rice, potatoes or pasta, meat or fish, vegetables
The fourth meal at 8:00 pm 1 cup of skim milk, the whole process of Mr. Fitness training is as important as the final result, because in the pursuit of continuous self-challenge and self-improvement, we can truly reap the most precious gift in life: self-confidence and self-improvement. healthy
