2. Eat before exercise 1 hour. People who participate in fitness have only one word: eat! But eat at least 1 hour before you start exercising. This is to avoid digestive dysfunction caused by physical activity. Similarly, avoid eating indigestible foods, such as juicy vegetables and fried foods. Ideally, three meals a day and snacks can make the body replenish nutrition regularly.
3, hydration must have a certain muscle movement leading to sweating all over the body. You need to drink 1.5 liter of water every day, and you must increase it to 1 liter of water every hour during exercise (if the outside temperature exceeds 25℃, it is 1 liter). Drink 1/4 liters of mineralized water 15 minutes before starting exercise; During exercise, at least 1/8 liters of mineralized water should be replenished every 15 minutes. If you exercise vigorously, you need to supplement the juice mixed with water (1/3 juice, 2/3 water). Immediately after the exercise, add carbonated soda, fruit juice or vegetable juice and milk (according to the length of exercise, add 1/4 liters to half a liter of water) to eliminate toxins in the body.
Nutrients 1 and protein supplements needed for exercise are the first choice for bodybuilders to supplement protein. It not only has reasonable amino acid composition and high utilization rate of human body, but also can improve anabolism in vivo to some extent. High-quality protein supplements can provide you with an extra 40 to 50 grams of protein every day to help your muscles grow. There are many kinds of supplements in protein, such as whey protein and protein powder, which generally have obvious effects within 4 months. When designing your own diet, it is very important to follow the protein standard of at least 25 grams per kilogram. Among them, the isolated whey protein is known as the "upstart tonic" and is well received by the market. It is processed by high temperature ion filtration on the basis of whey protein. Compared with common whey protein, isolated whey protein has higher biological value, higher protein utilization rate and longer protein release period, which has three advantages.
2, hot tonic careful and reasonable use of hot tonic, help to reduce body fat. The supplement contains ephedrine and caffeine, and can suppress appetite, promote metabolism, increase training volume, and maintain muscle volume during weight loss. It is best to take a small dose in the morning, and then gradually increase it to the recommended amount within two or three weeks, that is, 20-25 grams of ephedrine and 200 milligrams of caffeine. Never exceed this dose, or there will be annoying side effects. Take it for at least 3 months, 3 times a day, and you can get obvious lipid-lowering effect.
3. Zinc-magnesium mixture This is a special mixture containing zinc, magnesium and vitamin B6. Zinc-magnesium mixture is the core tonic at the same level as vitamin preparation. Its advantage is to speed up the recovery of the body and further improve muscle strength by improving hormone level and sleep quality. In order to get better effect and avoid the interference of calcium, this supplement should be taken on an empty stomach 30 to 60 minutes before going to bed. Take three capsules at a time.
How to eat the first meal of fitness in summer: Breakfast: Because there is no food for one night, the body is in urgent need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" slowly and can provide energy for a long time, which is a better choice. Of course, you also need to take protein to maintain the continuous flow of amino acids in the blood, which helps to prevent muscle catabolism. This meal should provide about 50 grams of protein.
Second meal: snacks in the morning. About 3 hours after breakfast is the time to eat again. This is a smaller meal in a day, which only needs to provide energy for the body and maintain the continuous flow of amino acids in the blood for the rest of the morning. Amino acids come from protein, and protein can choose chicken breast or high protein powder for this meal. You can also eat some carbohydrates, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders.
The third meal: lunch. Lunch focuses on protein and also includes complex carbohydrates and vegetables. Protein foods, such as beef, salmon, etc., are a good choice in the muscle building stage, because they can provide extra calories (fat) outside of protein. The fat contained in salmon and other fish is healthy fat. As for carbohydrates, you can choose any complex carbohydrates you want, such as potatoes, rice and pasta.
The fourth meal: before training. Like snacks in the morning, the main purpose of this meal is to ensure the continuous flow of amino acids in the blood. It should be taken at least one hour before training. You can choose one in the muscle training stage. A high-protein drink containing some carbohydrates.
The fifth meal: after training, dinner. This meal consists of two parts. The first part is drinks to be drunk within 30 minutes after training. Whether you want to gain muscle mass or lose body fat, you should take in simple carbohydrates to replenish glycogen reserves consumed in training. The most ideal way is to consume protein and carbohydrates in the ratio of 1: 2. Protein's intake of 25-30g is ideal, because you should not only ensure enough amino acids to rebuild muscles, but also slow down the absorption of simple carbohydrates because of excessive intake of protein.
Recommended summer fitness recipes 1, basil mozzarella cheese salad Ingredients: mozzarella cheese, tomato, pasta, basil leaves, garlic, balsamic vinegar, olive oil, salt and black pepper.
Practice: Mash garlic, add 1/3 cups of balsamic vinegar and stir well. Boil water and cook 2 cups of spaghetti with cat ears (bought in the supermarket). Cut the tomato into pieces and shred the basil leaves. Prepare 2 cups of dry cheese, add the prepared balsamic vinegar juice and mix well.
2.ABC vegetable soup ingredients: carrot 100g, potato 100g, onion 50g, tomato 100g, corn 50g, black pepper 3g, salt 3g, broth 1000ml.
working methods
1. potatoes, carrots and tomatoes are peeled and cut into large pieces, onions are shredded, and corn is cut into sections.
2. Start the "dry frying" mode in the saucepan, add a little oil, and add shredded onion and carrot slices after the oil is hot.
3. Stir-fry for a while, then add potato pieces and tomato pieces and stir-fry for about 2 minutes.
3, broccoli carrot beef patties Ingredients: 200 grams of broccoli, carrots 1 root, some beef patties, a little fungus, oil, salt, soy sauce, minced onion and ginger, cooking wine, starch, pepper, chicken essence.
Exercise:
1. Chop beef into minced meat, add salt, minced onion and ginger, cooking wine, starch, pepper and chicken essence, and stir evenly in one direction. Both sides of the beef are slightly brown.
2, broccoli pick small pieces of drowning, carrots washed and sliced, fungus soaked.
3. Stir-fry shallots and ginger in hot oil, stir-fry broccoli, carrots and fungus, and simmer with half a bowl of water for 3 minutes.
4, put beef patties to collect soup, add salt and chicken essence to taste.
4. Braised minced pork and cauliflower ingredients: cauliflower 1, chopped leek 0.5 tbsp, minced garlic 0.5 tbsp, minced meat 1 tbsp, appropriate amount of broth, appropriate amount of salt and oil.
Exercise:
1. Cut the cauliflower and soak it in light salt water for more than half an hour to completely remove the residual pesticides. Take out and drain.
2. Heat the oil pan, add garlic and stir fry; Pour in cauliflower and fried minced meat and stir well.
3, cauliflower may be difficult to fry all, so when frying, it is best to add a little broth (about half a bowl) to the pot and cook it. When the broth is cooked, the dishes will be cooked.
4. Add some salt before cooking, season, sprinkle with a little chopped green onion, and a fragrant braised pork cauliflower will be ready.