Fitness enthusiasts are more concerned about nutritional intake. Many friends asked, do you need to take any special supplements? For amateurs, as long as you have three meals a day, as long as you don’t have a partial eclipse, nutrition can generally be guaranteed. If you exercise a lot, you should add more nutrition:
Protein In addition to eating foods containing animal protein, you should also eat more soy products rich in plant protein. Soybean sprouts are rich in aspartic acid, which is beneficial to the metabolism of lactic acid in muscles and delays the appearance of fatigue. It is a cheap and high-quality food suitable for fitness exercisers. Generally speaking, protein needs are at their peak in the 90 minutes after training, and protein supplementation is most effective at this time. Protein-rich foods are: lean meat, eggs, fish, milk and beans. Vitamins Fresh vegetables and fruits contain a variety of vitamins. As long as you eat a variety of vegetables and fruits, you can get the vitamins your body needs.
Carbohydrates are generally supplemented with sufficient carbohydrates before fitness exercise to ensure liver glycogen storage, provide energy for training and maintain blood sugar levels to prepare; carbohydrates should be supplemented in time after exercise to promote muscle glycogen and liver glycogen. recover. Carbohydrate-rich foods are: rice, cereals, potatoes, vegetables and fruits. The basic nutrient in energy ratio fitness is energy. There are different opinions about the nutritional ratio of carbohydrates, fats, and proteins in a recipe. Generally, 20% protein, 60% carbohydrate, and 20% fat are more suitable. Protein mainly plays a role in repairing the damaged muscle fibers during high-intensity training. Some bodybuilders do not know when to take protein, and often drink milk, yogurt, etc. while training, which not only causes waste but also damages the body.
Water and salt balance The metabolism of the human body is relatively strong in summer. Sweating can expel 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 physical condition is not good, this sweating will cause certain damage to the human body. Active sweating is the sweat produced by the active movement of the human body. It flows to maintain the body temperature and dissipate heat, which is beneficial to physical and mental health.
After sweating, it is necessary to replenish water and inorganic salts in time. The correct hydration method depends on different fitness intensity, but you must pay attention to drinking slowly, the water temperature should not be too low, boiled water with light salt or drink sports drinks that contain various minerals and vitamins necessary for the human body, but do not make your own claims. Take medicines that contain certain minerals and vitamins to avoid side effects. This is to maintain the balance of the internal environment of the body as much as possible, so that the fat burning effect brought by exercise can be fully exerted. The best solution is to get a nutrient-dense diet from a wide variety of meals. In addition to scientific training, follow scientific diet methods and complement each other, the fitness effect can be highlighted.
