In the male world, although "skinny beauty" is not advocated, gradually becoming fat is not a good thing! How to stay away from "beer belly" and how to maintain a strong body are the most headache-inducing issues for young men.
Currently, there are more and more men going to the gym, but there are also many who give up halfway. The reason is that the exercise program is not arranged properly, the muscles do not grow but instead shrink, and there is a continuous feeling of fatigue, accompanied by loss of appetite and poor sleep. Investigating these phenomena, it is generally due to excessive exercise and improper nutrition.
Fitness enthusiasts are more concerned about nutrient intake. Many friends ask if they need to take any special supplements. For amateurs, as long as they don't have a biased diet, the three meals a day generally provide sufficient nutrition.
If the exercise intensity is high, then you should increase your nutrient intake:
In addition to eating foods containing animal protein, you should also eat more plant-based protein-rich soy products. Soybean sprouts contain abundant aspartic acid, which is beneficial to the metabolism of lactic acid in muscles and delays the onset of fatigue. They are inexpensive and suitable for fitness enthusiasts. Generally speaking, the demand for protein reaches its peak within 90 minutes after training, and this is the best time to supplement protein. Foods rich in protein mainly include lean meat, eggs, fish, milk, and beans. Fresh vegetables and fruits contain various vitamins. As long as you eat different varieties of vegetables and fruits, you can obtain the various vitamins needed by the body.
Carbohydrates should be adequately replenished before fitness training to ensure glycogen storage in the liver, providing energy for training and maintaining blood sugar levels; after exercise, carbohydrates should be replenished in a timely manner to promote the recovery of muscle and liver glycogen.
Foods rich in carbohydrates mainly include rice, grains, potatoes, vegetables, and fruits.
Energy ratio The basic nutrition in fitness training is energy. The nutritional ratio of carbohydrates, fats, and proteins in the diet varies. Generally, a ratio of 20% protein, 60% carbohydrates, and 20% fat is more appropriate. Protein mainly repairs the damaged muscle fibers in high-intensity training. Some fitness enthusiasts do not know when to consume protein and often drink milk, yogurt, etc. while training, which not only leads to waste but also harms the body.
Water and salt balance the body's metabolism is more active in summer. Sweating can excrete toxins from the body and release heat, which is beneficial to human health. However, passive sweating (such as sweating caused by hot weather or irritability) is harmful to the body. If the body is not in good condition, this kind of sweating can cause certain damage to the body. Active sweating is the sweat generated by the body during active exercise to maintain internal temperature and dissipate heat, which is beneficial to physical and mental health.
After sweating, it is necessary to replenish water and inorganic salts in a timely manner. The correct method of hydration depends on the intensity of the fitness. However, it is important to drink slowly, the water temperature should not be too low, and it is recommended to drink diluted saltwater or sports drinks that contain various minerals and vitamins needed by the body. However, do not take medications containing certain minerals and vitamins on your own to avoid side effects. This is done to maintain the balance of the body's internal environment as much as possible and fully utilize the fat-burning effect brought by exercise.
Taking in rich nutrition from a variety of foods is the best solution. In addition to scientific training, following a scientific diet method can complement each other and highlight the effect of fitness.
