Fitness with nutrition and diet time
If you exercise a lot, you should add more nutrition:
In addition to eating protein foods containing animal protein, but also eat rich in plant protein soy products. Yellow bean sprouts are rich in aspartic acid, is conducive to the metabolism of lactic acid in the muscle, delay the emergence of fatigue, is a cheap, suitable for fitness exercisers food. In general, protein needs peak during 90 minutes of training, at which point the protein is optimally added. 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 from the body needs a variety of vitamins.
Carbohydrates generally before exercise to supplement adequate carbohydrates in order to ensure the storage of glycogen to provide energy for training and maintain blood sugar levels ready; after exercise to promptly add carbohydrates, promote muscle glycogen and glycogen restore.
The main carbohydrate-rich foods are: rice, cereals, potatoes, vegetables and fruits.
Energy Proportion The basic nutrition in exercise is energy. The proportion of carbohydrates, fat, protein nutrition in the diet is not the same. General protein 20%, 60% carbohydrates, fat 20% is more appropriate. Proteins mainly repair damaged muscle fibers during intensive training. Some people do not know when protein is ingested. They often drink milk, yoghurt, etc. while training, which results in both waste and damage to the body.
Balance of water and salt The body's metabolism in the summer is relatively strong, sweat can excrete toxins in the body, release heat, is conducive to human health. The passive sweating (such as due to hot weather, irritability, sweating, etc.), but adverse to the human body, if the physical condition is poor, then sweating will cause some damage to the human body. Active sweat is the sweat of the human body active movement, is to keep the body temperature, heat and flow, is conducive to physical and mental health.
Sweating, you must promptly add water and inorganic salts. The correct method of hydration depending on the strength of the fitness may be, but we must pay attention to small mouth to drink slowly, the water temperature can not be too low, salt water or drink containing minerals and vitamins necessary for the body's sports drinks, but do not assert themselves Take medicines that contain certain minerals and vitamins to avoid side effects. This is done in order to try to maintain the balance of the body environment so that the exercise of fat burning can give full play.
It is the best solution to get rich nutrition from many kinds of meals. In addition to scientific training, follow the scientific diet, complement each other, fitness effects can be highlighted.
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