A scientifically sound diet and the right choice of supplements can improve health and increase speed, endurance and strength. A large number of studies have given experimental evidence on this. For example, the famous nutritionist Michael Colgan once explained the role of optimal nutrition for strength enhancement in the case of outstanding athletes. Weightlifters who underwent a 3-month supplementation intervention experiment found a 50% increase in maximum lift weight, while athletes who supplemented with a placebo only increased their weight by 10%-20%.
For fitness enthusiasts, in addition to exercising at the right time and with the right load, choosing a reasonable and scientific diet supplement during the period will optimize the training effect.
Exercise dieters: Choose low-energy, hunger-resistant foods
Weight loss is the main task of many people who exceed their weight and body fat, but some people lose more and more weight. Hard workouts don't lead to the desired goal, and it's time to focus on diet. First of all, we must abandon those so-called various weight loss meal replacements, weight loss eating methods, etc., always keep in mind that balanced nutrition, low dietary calories are the key, and self-control is the core.
Don't blindly exercise on an empty stomach in pursuit of weight loss. Under the condition of fasting, exercise is often not long enough, the intensity is not up to standard, and it is easy to cause overeating after the end of exercise. You can supplement a small amount of low-calorie, easily digestible food before exercise, pay attention to the time and amount of supplementation, so as not to affect the next exercise; the intensity of exercise load is also the key, in order to promote lipolysis, the use of low-intensity, long-term, large muscle group participation-based projects, such as brisk walking, jogging, swimming and other projects. Choose low-calorie, nutrient-rich foods after exercise, and avoid big fish and meat, because protein, fat and other substances will generate a large number of acidic substances after metabolism, which is not conducive to eliminating fatigue after exercise.
Exercise endurance: Choose foods that are rich in carbohydrates and rich in B vitamins
Endurance exercise is the main exercise content of many people to improve cardiopulmonary function. Eating is especially important for improving endurance, and carbohydrates, protein, and antioxidants are needed after a run to activate the body's recovery process. The right snack should contain 200-300 kcal of energy or 50-75 grams of carbohydrates, 15 grams of protein and some antioxidants. Such as a cup of about 150 grams of plain yogurt plus a cup of chopped strawberries (containing 183 kcal of energy, 13 grams of protein and antioxidants).
In 2-4 hours after long-distance endurance exercise, adequate carbohydrate foods are important for glycogen recovery. Greasy, fatty foods should be reduced and protein kept at 15 grams or less, as these two nutrients tend to take longer to consume. Good food, relaxation and early bedtime are probably what you need most.
Substances that supplement the body's repair: high-quality proteins and phospholipids to promote the integrity of cell membrane structure; supplement malic acid, fructose phosphate to ensure the energy metabolism of red blood cells. Antioxidant vitamin supplements, such as kiwifruit, oranges and other fruits rich in vitamin C. Avoid the intake of diuretic substances such as caffeine and alcoholic beverages after exercise.
Athletes with exercise and muscle gain: Choose foods based on high-quality protein
The key to building muscle is synthesizing more muscle protein, which requires a heavy workload of exercise training with sufficient energy and high-quality protein supplementation.
It is important to select the right protein, plant protein is mainly present with legumes, and the absorption rate is low. For training, even after the absorption of plant protein, the synthesis effect on muscle fibers is far less than that of animal protein. Animal protein, commonly found in meat, fish and dairy products.
In addition to high-quality protein, beef also contains creatine, a substance that increases strength and explosive power, and creatine is produced in the human body by 3 amino acids - arginine, methionine and glycine. Red meats such as red are rich in natural creatine. Because it can promote muscle regeneration and accelerate the recovery of physical strength after exercise, and can also maintain physical strength during high-intensity exercise, it is a suitable source of protein supplementation after strength exercises. In addition, chicken and fish are also ideal sources of protein, high in content and easy to absorb. Supplementation works better within 4 hours of exercise.
In addition to protein, it is also important to consume the vitamins and minerals needed to build muscle, such as vitamin B6 and zinc. If people who supplement a large amount of protein every day, they cannot effectively increase muscle without supplementing vitamins and trace elements, but make protein unable to be metabolized and utilized normally, bringing more burden to the liver and kidneys.