A reasonable combination of exercise and diet can play a beneficial role in our health. Under normal circumstances, the diet needs to be arranged according to the actual exercise and fitness conditions, which is the most effective. Let me introduce how to arrange exercise and fitness diet.
Exercise and fitness diet
First meal: breakfast. Because there is no food supply overnight, the body is in desperate need of calories, especially carbohydrates, to power the first few hours of work. Compound carbohydrates "burn" very slowly and provide energy for a long time, which is a better choice. Of course, you also need to take in protein to keep a constant flow of amino acids in your blood, which helps prevent muscle catabolism. This meal should provide approximately 50 grams of protein.
Second meal: snacks in the morning. About 3 hours after breakfast is the time to eat again. This is one of the smaller meals of the day, just having the body get energy supply for the rest of the morning and keep the flow of amino acids in the blood. Amino acids come from proteins, and the protein of this meal can be selected from chicken breast meat or high protein powder. You can also consume some carbohydrates, such as fruit. Fruit is also a good source of cellulose, which is often lacking in the diet of most bodybuilders.
Third meal: lunch. The focus of lunch is on protein, which also includes complex carbohydrates and vegetables. Protein foods such as beef and squid are good choices for the muscle-building phase because they provide extra calories (fat) in addition to protein. The fat contained in salmon and other fish is a healthy fat. As for carbohydrates, you can choose any complex carbohydrates you want to eat, such as potatoes, rice and pasta.
Fourth meal: before training. Like the morning snacks, the main purpose of this meal is to ensure a continuous flow of amino acids in the blood. It should be taken at least one hour before training. In the muscle-building phase, you can choose one. High protein drinks, plus some carbohydrates.
Fifth meal: after training and dinner. This meal consists of two parts, the first is the drink that is taken within 30 minutes of training. Whether you are trying to increase muscle mass or reduce body fat, you should take simple carbohydrates to supplement the sugar reserve consumed in your training. The ideal way is to take protein and carbohydrates in a 1:2 ratio. It is ideal to consume 25-30 grams of protein, because you have to ensure that the full amino acid rebuilds the muscles, and can not slow down the absorption rate of simple carbohydrates due to excessive protein intake.
In addition to the above points, you need to pay attention to the choice of diet according to the length of exercise.
Exercise and fitness select food according to the length of time
Your exercise is less than an hour: for less than an hour of physical activity, you need to drink 150 to 300 ml of water every 15 minutes. If you can balance three or four meals a day, it is useless to replenish food during exercise. Don't forget that if you swim, you will lose moisture even if you soak in the water.
Your exercise lasts for one to three hours: For moderate exercise, it is best to add sugar to your muscles in time to avoid hypoglycemia. Therefore, choose a sweet drink, water-mixed juice, and fragrant tea, which can be used as a sports-sweetened drink, or you can drink water, but you should have food that allows the sugar to be quickly absorbed.
Your exercise lasts for more than three hours: If you exercise for more than three hours, you must prepare the water in advance, at least half an liter per hour, and prepare a snack of slow sugar: small butter biscuits, almond cakes, sweet dairy products, Fresh fruits, etc. The meal before exercise should be easy to digest, such as a ham or cheese sandwich without butter, or a less oily tuna sauce.
Finally, let me tell you a little trick, and there are many benefits to drinking milk after exercise.
The benefits of drinking milk after exercise and fitness
Milk provides both carbohydrate (lactose) and protein (whey protein and casein). Compared to regular sports drinks, low-fat milk, whether pure or chocolate-containing, has a fairly even better effect on the growth and repair of muscles. Especially after exercise, drinking low-fat milk has a better effect on physical recovery.
The benefits of using milk as a sports drink don't stop there. According to nutritionist Nielsen , milk contains a variety of electrolytes, such as sodium and potassium. These ingredients can supplement the loss of sweat from the body during exercise. Milk is also rich in nutrients such as calcium, phosphorus and vitamin D.
It is best to choose the right one for both exercise and diet.
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