Is it good to eat before exercising your muscles, or is it good to eat after exercising, please ever

Eating after training is more scientific, because muscles grow at rest.

Hello friend, you've been practicing muscles for more than a year, and you should have learned it yourself. It is usually rested after exercise before eating. And if you say that, I don't think it's a regular training shot. You can train on a plan!

It's not good to be short and train muscles, ah, tell the truth!! For the sake of my old classmates, give it to me hahahahaha.

1. Fitness before and after meals is OK. It is advisable to eat 30 minutes after exercising, and at least an hour after eating.

2. After a full meal, the activity of the gastrointestinal tract is enhanced, the secretion of digestive juices increases, and the amount of blood required in the process of digesting food also increases.

3. Similarly, after exercise, it is necessary to eat at a certain interval, because the center that manages muscle activity during exercise is in a highly excited state, and at the same time the digestive organs are inhibited, and the activities of the digestive organs need a certain amount of time to recover, so they don't want to eat immediately after a long time of intense exercise, and they should rest for about 30 minutes before eating after exercise.

1. You can drink some water after the workout.

2. The ideal way is to consume protein and sugar in a 1:2 ratio. 25 grams 30 grams of protein is ideal because it is necessary to ensure sufficient amino acids to rebuild muscle, but not to slow down the absorption of simple sugars due to excessive protein intake.

3. Yes, 80-100 grams of carbohydrates (such as sugars) should be supplemented after training.

Dietary recommendations for muscle exercises:

2. Yogurt: If you want to gain weight, you can choose fruit yogurt; If you want to lose weight, you can choose low-fat, nonfat yogurt. In addition to yogurt, low-fat cheese also works well.

3. Water: Dehydration will lead to muscle shrinkage and energy depletion during exercise.

4. Eggs: Eggs are rich in protein, vitamins A, D and E, which help muscle growth.

5. Salmon: Salmon is anti-inflammatory and rich in omega-3 fatty acids and proteins.

6. Tofu: Tofu is rich in soy isoflavones and protein that help muscle recovery.

If you want to achieve the effect of gaining muscle and weight through fitness, strength training is only the first step in it, and the structure and method of diet are the most critical and effective means. So, what should we pay attention to in our diet before and after a workout to get bigger muscle mass?

Pre-workout: The energy of the body's exercise is mainly made up of glycogen**. For pre-workout glycogen supplementation, we advocate eating carbohydrate-rich foods before the workout, where rice is the first choice, because rice is slowly digested in the body, is easily absorbed, and has a smooth blood sugar response, so that energy** can be maintained for a longer time, and its effect is better than other carbohydrates, such as bread, potatoes, etc.

Avoid eating sweets on an empty stomach, although sweets can cause a rapid increase in blood sugar in the body, at which time, the body will release insulin to convert blood sugar into glycogen, so that blood sugar can return to normal. If you eat sweets on an empty stomach, it will cause excessive release of insulin, causing blood sugar to drop rapidly, and even form hypoglycemia, thus forcing the body to release the first hormone - adrenaline to return blood sugar to normal. The action of these two hormones can cause dizziness, headaches, sweating, and weakness.

Post-workout: For people who need to grow muscle, it is essential to eat high protein after the workout, and the protein enters the body to be absorbed and broken down into amino acids, which are the basic raw materials for building muscle - hydrolyzed whey protein powder.

Scientific studies have shown that weight training also promotes the secretion of growth hormone. Because the subtle damage to muscle fibers caused by the exertion of weight training can stimulate the repair function in the body, promote the secretion of growth hormone and the synthesis of amino acids. After weight training, the secretion of growth hormone can be maintained for about two hours.

The hour after a meal is again the peak of protein absorption. Eating high-protein foods after training can make the peak of growth hormone secretion caused by weight training coincide with the peak of protein absorption, which is more conducive to muscle growth. The resting state of the muscle tissue during sleep can further strengthen the above effects, so as to obtain twice the training effect with half the effort.

This strategy has been successfully applied by many bodybuilding champions who work out twice a day, i.e., Fitness, Lunch, Nap and Fitness, Dinner, and Late Sleep. In this way, they provide two chances for growth hormone secretion and muscle growth in one day, and it's no wonder that they succeed.

How can men supplement nutrition for fitness to maintain muscle growth? Whether you're new to bodybuilding or a seasoned veteran, here are 7 rules of nutrition that are worth paying attention to and don't overlook because they seem simple.

1.Eat 6 meals a day. No matter what you eat, every.

After eating a meal in two or three hours, the muscles will maintain a rapid growth rate.

2.Make sure every meal contains carbohydrates to provide enough nutrients to your muscles.

3.Consume the right amount of protein.

4.Don't go on a diet that's too low-fat.

5.Make sure you eat enough dairy products.

6.Fruit intake can be arbitrary, 2 servings a day is enough, but it is also possible to eat more.

7.The last meal before training should be 30 minutes before training, and should contain plenty of easily digestible carbohydrates, 30 grams of wheat protein, and 80-100 grams of carbohydrates (such as sugars) immediately after training. Only in this way can we ensure that the effect of training is to gain muscle and not lose it.

Drink as much as you want, just with water. 50 egg whites a day, egg yolks do not or a pound of boiled chicken breast, unsalted, interspersed with beef. Protein powders can be mixed. Energy bars: that's junk food.

It's a good idea to eat some eggs after strength training because eggs are rich in protein and can replenish protein.

Protein is an important "building material" of the human body, one of the main components of muscle, and the rate of protein synthesis determines the rate of muscle growth. Positive nitrogen balance is required for muscle growth, and in order to achieve positive nitrogen balance, the body must have enough protein. The more muscles you grow, the more protein you need.

Therefore, strength trainers should supplement with 2 3 grams of protein per kilogram of muscle. There are a lot of protein foods, it is far from enough to supplement protein with eggs alone, and eating only eggs is also monotonous, meat can also provide all the amino acids needed by the body to synthesize protein, such as fish and beef and mutton are good protein supplements**, but beef and mutton contain too much fat and calories, so the intake should be moderate.

Foods with high protein. Egg white, beef....Wait.

You can drink a small amount of water after exercising, and you should not drink a lot of water while exercising. It is advisable to exercise for 30 minutes to 1 hour before eating. You can eat small, frequent meals and eat more protein-containing foods.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. Absorb well just after exercising, but wait 30 minutes before eating.

It is best to have something that is easy to digest, such as eggs and milk, and if it is inconvenient to eat, you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight).

Just ask, can you be a fitness trainer with a single muscle? Answer: Of course not.

In essence, this understanding is absolutely wrong, a good appearance is just a relatively basic requirement to enter the coaching industry, a member may try out your class because of this fact, but will definitely not become your client for a long time.

There is so much expertise that it takes to become a qualified fitness trainer, and if you can really achieve the level of a qualified fitness trainer, then it will become very easy to get a high income. At the end of the development of the fitness industry, you need to have a very positive learning attitude, otherwise you will definitely take a lot of detours after entering the industry. Now the threshold of the fitness coach industry is getting higher and higher, so only by constantly improving yourself, constantly learning, and constantly updating your knowledge can you develop better and go further.

I believe that there are many people who will have a fluke mentality, thinking that if their appearance is better and their sales ability is higher, they can develop very well, which is actually wrong. The fitness coach industry needs professional knowledge to assist sales more than any other industry, and only by spending energy, time and financial resources and constantly practicing can you reach a higher level, and then obtain higher income, play a greater value in your own position, and let yourself shine.

Professional theoretical knowledge can not only help fitness coaches to maintain a perfect body with half the effort, but also have a stronger persuasive power when communicating with customers, and more importantly, can really help customers effectively complete their fitness goals, so that there will be more renewals, more referrals, more income, and long-term benign development.