How to maintain a nutritional mix during the gym

Eat small, frequent meals, moderate intake of eggs, milk, and meat.

The daily diet is: moderate protein, less fat, high in carbohydrates. The ratio of the three main nutrients should be around 25 20 55.

Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice. Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

Try to schedule your training time between the afternoon and evening as your body is at its best in terms of strength and flexibility. Finally, I wish you a speedy and successful fitness!

Eat less meat, eat more salads, and eat once a week, but less.

During the ** period, you should eat more nutritious food, but you can't eat greasy foods such as: fried food, McDonald's, KFC, Pizza Hut are not edible, otherwise** will fall short, you can eat light salad, don't use salad dressing, Thousand Island dressing, those calories are too big. To eat more vegetables, it is best to eat them raw, before eating anything it is best to know how many calories they contain, and after matching with exercise, the effect will be more effective.

A cup of coffee or milk in the morning, add two or three slices of bread, you can eat more at noon, but don't be too greasy, and try not to eat it in the evening.

These must be combined with exercise, and exercise is the best for the body.

Beginner copy:

Normal weight or overweight: Whey protein.

BAI powder. Weight Loss: Muscle Gainer.

Advanced (more than 3 months, dao and feel a little struggling in the intensity of exercise):

Normal weight or overweight: Creatine + whey protein powder or nitrogen-positive protein powder (nitrogen** will be more expensive).

Lean: Creatine + Muscle Gainer.

Feverish, athlete (more than half a year, and in the intensity of the workout is feeling very difficult):

Normal weight or overweight: Creatine + Whey Protein Powder + BCAAsLean weight: Creatine + Muscle Gainer + BCAAs Note 1: The cost performance of using nitrogen-positive protein is not ideal, so it is recommended to use nutritional supplements.

Tips: Pay attention to two points in the selection: 1 Look at the brand, choose the big brand, ***, the effect is good; 2. Look at the platform, whether the qualifications are complete, whether there is a traceability mechanism, whether it stands with consumers, and the after-sales service is guaranteed.

Muscle movement causes sweating all over the body. You need to drink litres of water every day, and you need to increase it every hour during exercise.

Add half a liter to 1 liter of water (if the outside temperature is more than 25?) c is 1 liter). Drink 1 15 liters of weakly mineralized water 15 minutes before starting a workout; Supplement with 1 8 liters of weakly mineralized water at least every 15 minutes during exercise, and if the exercise is vigorous, it is necessary to replenish the juice mixed with water (1 3 juice, 2 3 water).

Immediately after exercising, replenish carbonated sodas, fruit or vegetable juices, milk (1 to 4 liters to half a liter depending on the length of exercise) to facilitate the elimination of toxins from the body. During the day, you can drink mineral water rich in calcium and magnesium to replenish your body's need for mineral salts (muscle exercise increases the need for mineral salts, and the volatilization of sweat also takes away some of the mineral salts in the body). Avoid drinking ice water as it may cause digestive problems.

People who regularly exercise should constantly replenish the liver sugar, water and potassium consumed by the body during exercise every day. Of course, it is also necessary to replenish carbohydrates and water, as soon as possible within 30 minutes after exercise, so that the physical strength can be restored.

1. Supplement liquid food after exercise.

For example, juices, porridges, soups, and watery fruits and vegetables (such as tomatoes, grapes, oranges, watermelon, lettuce, and cucumbers). These liquid diets carry a lot of water and vitamins that help the body to replenish quickly.

2. Potassium-containing foods and vitamins.

Potatoes, bananas, oranges, orange juice and raisins are rich in potassium and vitamins B and C, which help to dispose of the accumulated metabolites in the body as soon as possible, so eating foods rich in vitamins B and C can eliminate fatigue.

3. Foods high in protein.

The human body will also feel tired if the calorie consumption is too large, so you should eat more protein-rich tofu, lean meat, fish, eggs, etc.; Of course, protein supplementation should not be blind, don't just blindly eat only meat and no other foods, which will only get the opposite effect.

4. Alkaline food.

Eat more alkaline foods such as fresh vegetables, fruits, soy products, dairy and animal liver, which is rich in protein and vitamins. After being digested and absorbed by the human body, these foods can quickly reduce the acidity of the blood, neutralize the balance to a weak alkaline, and thus eliminate fatigue.

It's best to supplement with whey protein powder half an hour after your workout, or eat something high in protein, such as eggs, milk, chicken breast, and avocado broccoli.