Nutritional Intake for Bodybuilding and Fitness Exercise 10

ProteinIn addition to eating foods that contain animal protein, you should also eat more soy products that are rich in plant-based protein (protein food). Soybean sprouts are rich in aspartic acid, which is conducive to the metabolism of lactic acid in the muscles, delays the appearance of fatigue, and is a cheap and high-quality food suitable for fitness exercisers. Generally speaking, protein supplementation is best achieved during the 90 minutes after training, when protein needs are at their peak.

Protein-rich foods include lean meats, eggs, fish, milk, and legumes.

Vitamins (vitamin foods)Fresh vegetables and fruits (fruit foods) contain a variety of vitamins, and as long as you eat different kinds of vegetables (vegetable foods) and fruits, you can get a variety of vitamins that the human body needs.

Carbohydrates should be supplemented with sufficient carbohydrates before fitness and workout to ensure liver glycogen storage, prepare for training to provide energy and maintain blood sugar (blood sugar food) levels; Carbohydrates should be supplemented in time after exercise to promote the recovery of muscle glycogen and liver glycogen. Carbohydrate-rich foods include: rice, cereals (cereals), potatoes, vegetables and fruits.

Energy Ratio The basic nutrition in fitness exercise is energy (energy food). There are different accounts of the nutritional ratios of carbohydrates, fats, and proteins in a diet. Generally, 20% protein, 60% carbohydrate, and 20% fat are more appropriate.

Protein mainly repairs the muscle fibers damaged in high-intensity training, and some bodybuilders do not know when to take protein, and often drink milk, yogurt, etc. while training, which not only causes waste, but also damages the body.

Water and salt balance The body's metabolism is more vigorous in summer, and sweating can discharge toxins and release heat in the human body, which is beneficial to human health. Passive sweating (such as sweating due to hot weather, irritability, etc.) is not good for the human body, and if the body is not in good condition, this kind of sweating will cause certain damage to the human body. Active sweating is the sweat produced by the body's active exercise, which is flowing to maintain the temperature of the body and dissipate heat, which is beneficial to physical and mental health (health food).

After sweating, it is necessary to replenish water and inorganic salts in time. The correct hydration method depends on the different fitness intensity, but you must pay attention to drink slowly, the water temperature should not be too low, light salt boiled water or drink sports drinks containing a variety of minerals and vitamins necessary for the human body, but do not take drugs containing certain minerals and vitamins on your own, so as not to cause ***. This is done to maintain as much balance as possible in the body's internal environment, so that the fat-burning effect of exercise can be fully realized.

High nutrition and high protein, combined with nutritional supplements, the effect is fast. If you want to buy protein powder, it is recommended to buy it on **, there is a most reputable one that seems to be called Taotao Health and Beauty, I bought it there.

After a workout, a sensible diet can help the body recover, and here are some common nutrients that can restore the body:

1.Protein: Muscle is consumed during the workout process, and consuming protein can help repair and build muscle. It is recommended that the protein intake should be about 10-35% of the total daily calories.

2.Carbohydrates: Carbohydrates are one of the main sources of energy in the body** and can be ingested after a workout to replenish the body's energy. It is recommended to consume complex carbohydrates such as bread, oatmeal, etc., and avoid too many simple sugars.

3.Hydration: The body needs enough water to regain water after a workout, especially after strenuous exercise. Drinking water supplements such as powders, juices, and water residues can help restore water in the body.

4.Vitamins and minerals: Vitamins and minerals are important partners in proteins and carbohydrates, aiding in the body's repair and health recovery. It is recommended to eat more nutritious foods such as fresh vegetables and fruits.

5.High-quality fats: Moderate amounts of high-quality fats, such as olive oil, nuts, fish oil, etc., can provide the body with essential nutrients and energy.

In conclusion, the nutrients needed to recover your body after a workout will vary from person to person, and the diet needs to be adjusted according to the individual's physical condition and level of exercise. In any case, a balanced diet with a moderate intake of the nutrients needed can help the body recover faster and develop healthily.

It depends on your fitness goals and personal circumstances.

If your fitness goal is to gain muscle, it's important to consume enough protein after strength training. Protein provides the right amount of nitrogen to support muscle growth. Therefore, it is advisable to cover yourself with high-quality protein foods such as lean meats, dairy products or protein powders within 30 minutes of your workout.

And if your fitness goal is to lose fat, eating the right carbohydrates after your workout can help provide energy and recover from fatigue. However, carbohydrate intake needs to be moderate to avoid excessive intake that can lead to calorie overload. Choose low-GI carbohydrates such as whole grain bread, vegetables, fruits, etc.

In summary, protein is the main nutrient for building muscle, while carbohydrate cavity compounds can provide the energy and recovery time needed for fitness, but the exact amount of intake depends on the individual.

Fitness, as the saying goes, three points of practice and seven points of eating, what you eat is really important, some students always shout to **, run for a long time every day, but the fat has not been able to lose, it is likely to eat a lot of high-energy things, resulting in the destruction of the mountainThe energy ingested is greater than the energy consumedLet's take a look at the nutrient facts list of food, so that you can eat healthier and leaner.

The above is the nutrition facts list of a product I saw on **, which summarizes a few points:

The above is a summary of personal difficulties, and I hope it will be helpful to you.

Answer] :d answer 1d. Analysis: Exercising and increasing nutrition are the key to staying healthy; Energy conservation and emission reduction are both environmentally friendly approaches. Stove skill.

Bodybuilding exercises are mainly exercises for strength and endurance, which require more energy, and they tend to eat very fragrant and eat more after workouts. If you don't control the amount of food you eat and don't make choices about what you eat, the calories you eat will be converted into fat and accumulate in your body. This will not only fail to achieve the goal of weight loss, but will cause weight gain, but too much restriction of diet will not work.

1. The calories in the food you eat every day should be appropriate.

The daily caloric requirements of a young person participating in bodybuilding exercises should be determined according to the nature and severity of the work he is engaged in and the amount of activity. According to the standards set by the Chinese Nutrition Society, the calories required for extremely light physical labor are about 40 kcal per kilogram of body weight per day for adult men, 42 kcal for adult women, about 43 kcal for men and 45 kcal for women, and about 50 kcal for men and 53 kcal for women for medium physical work, and about 57 kcal for men and 60 kcal for women for heavy physical work. Young people who participate in general bodybuilding exercises every day should also add 300 kcal per day to maintain the calorie balance and make the weight relatively stable.

If you want to lose weight, you have to lose 300 kcal, so that the fat in your body can be used as calories**, and if you want to gain weight, you need to add 300 kcal.

How do I know how many calories I eat in a day? Just write down the weight of the food you eat in a day, and then calculate the calorie energy per 100 grams of food in the "Nutrition Facts of Common Foods" below, and the resulting value is the calorie intake you eat (if there is no food in the table, you can refer to the calorie energy of similar foods). Another easier way to see if the heat is appropriate is to look at the weight.

If the daily weight is relatively stable, it means that the caloric intake is appropriate; If it increases, it indicates that the intake is excessive, and if it is reduced, it indicates that it is insufficient. However, it should be noted that a person's daily weight can fluctuate in kilograms, so it is best to weigh yourself in the morning after defecation. With the method of weight assessment, it is enough to observe once a week.

For young people who need to lose weight, it is safer and ideal to lose kilograms per week, and it is important not to exceed 1 kilogram, otherwise it will affect health.

Second, all kinds of necessary nutritional elements should be complete.

In addition to heat and water, essential nutrients include proteins, fats, sugars, minerals, and vitamins. A must-have for these nutrients in your daily diet. Protein, vitamins and minerals are more needed and should be paid special attention to young people who are committed to bodybuilding.

Protein makes up about 20% of body weight and is the material basis of life and the basic components that make up the body. Protein nutrition should be enhanced in order for people engaged in bodybuilding exercises to maintain good health and promote the synthesis of proteins such as muscle plasma. Generally, the protein requirement per person is about grams per kilogram of body weight.

If you write down the weight of all the foods you eat in a day, check the "Nutrition Facts of Common Foods" to calculate the total amount of protein you consume in a day, and then divide it by your weight (kg) to get the nutritional status of the protein for that day.

Either enough heat energy can ensure normal growth, and enough carbohydrates should be supplemented and enough protein raw materials should be supplemented.

Bodybuilders should eat foods with less salt and oil, avoid spicy foods, drink water regularly, and eat foods that are relatively low in calories.

Supplement with vitamins and nutrients, eat some fresh vegetables and fruits, and supplement with some protein powder.

As the saying goes: three points depend on practice and seven points depend on eating, not only to have a good fitness eating habits. It is also necessary to know that a reasonable fitness plan and a reasonable diet plan can achieve twice the result with half the effort.

What are Nutrients?

Nutrients refer to the chemical components of food that provide energy to the body, make up the body and tissue repair, and have physiological regulatory functions. Nutrients are used to maintain human health and to provide the necessary for growth, development, and labor. There are 7 types of essential nutrients for the human body: proteins, lipids, sugars, vitamins, water and inorganic salts (minerals), dietary fiber (fiber), and many non-essential nutrients.

Category 1: Water. Water is the source of life, people's need for water is second only to oxygen, water is a necessary substance to maintain life, the body's material metabolism, generally speaking, the total amount of normal human body maintenance is about 2500ml.

Second: protein. Protein is composed of 22 types of amino acids and is indispensable for sustaining life. Human tissues and organs are composed of cells, and the main component of cell structure is protein.

Third: Fat - the largest energy provider. Lipids are a general term for fats and lipids, which are important components of the body. Fats are compounds of fatty acids and glycerol. Foods rich in fat are animal oils and vegetable oils.

Fourth: carbohydrates. Carbohydrates are substances composed of carbon, hydrogen, and oxygen, and long-term lack of carbohydrates can easily cause unstable or low blood sugar levels, causing convulsions and even coma.

Stored fat in the body acts as an energy bank, and when sugar is depleted due to prolonged workouts or strenuous exercise, or when there are not enough carbohydrates in the diet, the stored fat works with protein to provide the body with much-needed energy.

Fifth: vitamins. Vitamins, also known as vitamins, are a class of organic substances necessary to maintain human life activities and are also important active substances to maintain human health.

It is divided into two categories: water-soluble and fat-soluble. Water-soluble vitamins include VC and VB; Fat-soluble vitamins are VA, VD, VE, VK.

Seventh: dietary fiber - the patron saint of the intestines. Dietary fiber refers to the sum of edible plant ingredients, carbohydrates and their similar substances that can resist digestion and absorption in the small intestine of the human body and can be partially or completely fermented in the large intestine of the human body, including polysaccharides, oligosaccharides, lignin and related plant substances.

What are the nutritional basics that every fitness person should know, and what are the six major nutrients in the human body?

Many gymnastics are a little unfamiliar with nutrients such as inorganic salts, sugars and vitamins, and understanding the six major nutrients of the human body is a "stepping stone" to understanding sports nutrition.

Most of the nutrition information that exercisers are exposed to may be talking about protein, which is not to say that other nutrients are not important, since they are all listed in the "queue" of the six major nutrients, then they are divided into the same level, and the importance is the same. If you still have some memory of middle school biology, you might as well review the six major nutrients of the human body: carbohydrates (sugars), lipids, proteins, vitamins, water and inorganic salts (minerals).

Nutrients are some of the substances that the human body needs. It is mainly divided into macronutrients that are required by the human body in large quantities and micronutrients that are required in smaller quantities. Macronutrients include carbohydrates, lipids, proteins, fiber, and water.

Micronutrients include minerals and vitamins. Macronutrients, in addition to fiber and water, provide energy primarily for the human body, providing 4 kcal per gram of carbohydrates or protein and 9 kcal per gram of fat. Other nutrients, which do not provide energy, play an important role in the physiological activities of the body.

For carbohydrates, that is, sugars, they are divided into monosaccharides, disaccharides and polysaccharides. Sucrose for daily consumption, starch in grain (such as wheat flour, etc.), cellulose in plants, and glucose in human blood are all sugars. You must be familiar with the term fat, lipid is a general term for oil, fat, and lipids.

The fats and fats in food are mainly oils and fats, and those that are liquid at room temperature are called oils, and those that are solid at room temperature are called fats. Looking at proteins, proteins are the material basis of life, organic macromolecules, the basic organic substances that make up cells, and the main bearers of life activities. There is no life without protein.

Amino acids are the basic building blocks of proteins.

You will be no stranger to water, which plays a role in promoting digestion, regulating body temperature, lubricating joints, metabolizing waste, transporting nutrients and ensuring blood volume. 70% of the human body is water, which is distributed in all parts of the body, such as inside and outside cells, tissues and organs, blood and lymphatic fluid.

Vitamins, also known as vitamins, generally speaking, are life-sustaining substances, which are a class of organic substances necessary to maintain human life activities, and the content of vitamins in the body is very small, but indispensable. Vitamins are certain small amounts of organic compounds necessary for human and animal nutrition and growth, and play an extremely important role in the metabolism, growth, development and health of the body. If there is a long-term deficiency of a certain vitamin, it will cause physiological dysfunction and certain diseases will occur.

It is generally obtained from food.

Finally, let's take a look at minerals, minerals and vitamins, are essential elements for the human body, although the total amount of minerals in the human body is less than 5% of body weight, and can not provide energy, but they cannot be synthesized in the body, must be supplied by the external environment, and play an important role in the physiological role of human tissues.