What can I do with my diet during my workout? Do you have a good way?

Fitness can intentionally consume more protein, eat more vegetables and fruits, etc.

Protein requirement: non-workout days: g x own body weight kg; Aerobic Day:

g x own body weight kg; Strength training day: g x own body weight kg. For example, if a person weighs 70kg, then the protein supplementation in these three cases should be about 65 grams, 91 grams, and 140 grams respectively.

A person will consume about 50-60 grams of protein in a normal diet a day. Therefore, you can also make additional protein supplements, such as protein powder. Protein powder can be found at a physical store like PQFITNESS.

Muscle-building peers drink half a portion before and after exercise; People who lose fat and gain muscle should drink one serving in small sips after 30 minutes after exercising. (The protein powder that should be consumed on the day will be counted as one serving).

Eat vitamin B every day. Since ingested protein is broken down into amino acids, amino acids require some trace elements in the process of synthesizing muscle protein. At this time, more vitamin B should be supplemented, otherwise it will cause mouth ulcers to become angry. Composite Dimension B is recommended.

The nutrition should be balanced every day, and the combination must be reasonable

The following are recommended for eating and drinking during the gym:

1. Eat small and frequent meals, such as 5 times a day. The ratio of 5 meals is 20% for breakfast, 10% for morning meals, 30% for lunch, 10% for afternoon meals, and 30% for dinner.

2. Reasonable combination of meals, daily recipes are equipped with formulas: moderate protein, less fat, and high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55.

3. Eat more alkaline foods. Generally speaking, due to dietary habits, the body fluids of ordinary people are weakly alkaline, and they are prone to produce lactic acid, phosphoric acid and other acidic substances after fitness and exercise, which makes people feel soreness in muscles and joints, and mental fatigue. At this time, you should eat alkaline foods such as vegetables, sweet potatoes, citrus, apples, etc., to maintain the basic balance of pH in the body, so as to eliminate the fatigue caused by exercise as soon as possible.

4. Don't train on an empty stomach, which will greatly reduce the effect of fitness, so you can eat a handful of raisins or a banana before exercising.

5. Don't eat greasy food, you can eat chicken breast, fish, beef, and add some vegetables, and the best dish to eat is boiled.

Xiangxiang Classroom How to eat reasonably during the fitness period, with tips for the use of protein.

Eat and drink wisely.

A well-prepared diet is to choose a variety of foods that contain a complete range of nutrients in the right proportions to meet the needs of the human body.

1. Coarse grains and fine grains should be matched: a reasonable mix of coarse and fine grains can improve the flavor of food, help the complementarity of various nutrients, and improve the nutritional value and utilization of food.

2. The types of non-staple foods should be diverse, with meat and vegetables: meat, fish, milk, eggs and other foods are rich in high-quality protein, and various fresh vegetables and fruits are rich in vitamins and inorganic salts. The combination of the two can be cooked into a wide variety of delicious and fragrant dishes, which are not only nutritious, but also can enhance appetite and are conducive to digestion and absorption.

3 Staple and non-staple food combinations: Staple foods refer to food crops containing carbohydrates. Staple foods can provide the main calories and protein, and non-staple foods can be supplemented with high-quality protein, inorganic salts and vitamins.

4. Dry and thin diet: The staple food should be mixed with dry and thin according to the specific situation, so that one can increase satiety, and the other can help digestion and absorption.

5. Adapt to seasonal changes: summer food should be light and refreshing, and salt and sour foods should be appropriately increased to increase appetite and replenish salt loss caused by sweating. Winter meals can appropriately increase the fat content to increase calorie energy Ways to prepare a reasonable diet:

Based on specific conditions (e.g., gender, age, labor intensity), the total daily caloric and nutrient requirements are determined.

According to the proportion of carbohydrates (60 70), fat (20 25) and protein (10 15) to the total daily caloric energy, the requirements are calculated separately.

Once you have determined your daily nutrient needs, plan your daily diet based on the nutrients contained in the food.

Determine the amount of staple food and non-staple food per day according to the economic and ** situation.

Finally, the nutrient content of the whole food is calculated and compared with the supply standard. If the difference is within 10 ranges, the requirements are met.

Diet should be a reasonable combination.

Two hours is a bit long, and protein powder must be eaten with glutamyl or branched chains. How to eat and drink?It is necessary to eat less greasy or light, and most importantly eat more vegetables and lean meat.

For example, fish and chicken breast. Remember to eat small and frequent meals on weekdays. You won't gain weight that way.

The so-called eat small, frequent meals. It is to divide the amount of three meals into no portions. Eat when you're hungry.

Eat until you are filling. Do plenty of aerobic exercise. Remember not to eat sweets! Big taboo!

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.

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 workout, protein is absorbed and broken down into amino acids when it enters the body, and amino acids are the basic raw materials for building muscles, which is why more and more fitness people choose 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.

Hello, I want to work that part of the muscles.