Exercise and fitness diet, supplement various nutrients

summary

Exercise and fitness diet are so necessary, the process of exercise and fitness needs to supplement a variety of nutrients, carbohydrate is one of them. Here, not only for you to introduce the sports fitness helpful nutrients, there are many suitable food recommended to you oh.

Exercise and fitness diet, supplement various nutrients

First: energy supplement: the representative of this kind of nutritional supplement is a variety of sports drinks, whose main component is carbohydrate, which can play the role of rapid energy supplement after use. Supplement enough sugar can prevent and reduce the decomposition of muscle protein in the process of training, exercise ability and muscle work ability will be greatly improved.

Second: protein supplement: whey protein has the fastest absorption rate and the highest absorption rate. It is the best protein supplement after training and can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein, although the absorption and utilization rate is lower than whey protein, but it is very good for female bodybuilders.

Third: creatine: creatine can increase the bodybuilder's lean weight and muscle's explosive power and endurance. At the same time, creatine brings water into the muscle, making the volume of muscle cells increase, which is conducive to the absorption of amino acids by muscle cells. When creatine and sugar are used at the same time, the increase of lean weight and strength is more obvious. Therefore, for beginners, taking the best creatine with matching sugar is more effective than taking creatine alone.

matters needing attention

Key carbohydrates. Carbohydrate is the priority fuel source for physical activity, and it is also an essential part of athletes' training plan. Bread, rice, Cereals, pasta, fruits and vegetables provide high-energy fuel for muscles, which can accelerate the re storage of muscle fuel after exercise. If you don't eat enough carbohydrates, you're more likely to get tired. The exact amount of carbohydrate required depends on the individual's training and personal requirements. For athletes with a lot of training, the daily carbohydrate requirement is 6 to 10 grams per kilogram of body weight. For example, if a 60 kg athlete trains for two to four hours a day, he needs about 360 to 600 grams of carbohydrates a day.