Breakfast: a bowl of cereal, 2 egg whites,
Lunch: staple food 75g, meat 50g, vegetables 150g (preferably without oil).
Extra meal: a glass of orange juice.
Dinner: staple food 50g, meat 50g, vegetables 150g, and appropriate amount of fruit.
Vegetables to lose weight: cucumber, tomato, celery, leek, cabbage, vegetables and lettuce.
Fruits to lose weight: apples, oranges and peaches.
Fitness food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and fragrant juice, various vegetables, soybean milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).
Avoid eating: snacks, melon seeds and peanuts, ice cream, Chinese cooking, beef and mutton, pork and other red meat are not edible. You can eat some fish, chicken (peeled) and seafood properly.
Among fruits, bananas are eaten less, but they can be supplemented in moderation.
Drink less drinks, such as carbonated drinks and orange juice.
8-9 glasses of water a day.
About drinking water: 60% of adult's body weight is water, and water participates in all metabolic processes. Ordinary adults need about 2 liters of water every day, and more when exercising. Replenishing water is not only important for maintaining exercise ability, but also helpful for increasing radian and reducing fat.
250-500ml； You can replenish water 2 hours before exercise;
Hydrate immediately before exercise150-250ml;
During exercise, when the intensity is high, replenish120-240ml of water every15-20min;
After exercise, every time you lose weight 1 kg, you should replenish water 1000ml, and the amount of water supplement should not exceed 600ml each time. Avoid carbonated drinks, concentrated fruit juice, tea, coffee, etc. To replenish water. It is best to use sports drinks, which can not only supplement water, but also supplement sugar and electrolyte.
Also: ensuring the intensity of exercise, regular and continuous exercise is the key to success, and making exercise a part of your life is the driving force, which can improve your quality of life and improve your body shape.
What to eat after exercise can effectively increase muscle?
Hello, refused to copy and paste the answer. Exercise muscles, practice 3 points and eat 7 points, so nutrition must keep up. Otherwise, it will not only have no effect, but also have negative effects. What you eat after exercise is very important. One hour after exercise is the best time for the body to absorb nutrients, so try to eat before this time. The choice of food only needs one big principle, that is, it is rich in animal protein, that is, whey protein. If possible, it is best to buy protein powder (not muscle powder). It's not that hormones have no side effects on the body, but high concentration of protein. If there is no protein powder, choose foods with high protein content, such as milk, eggs, muscle and beef. Then take a full rest and give your muscles time to recover. Space is limited, so much is written. If you find it useful, you can continue to come to me and provide you with fitness guidance. Thank you.
What do you eat to keep fit and build muscles?
1 Protein powder and creatine are the only supplements for rapid muscle tolerance, and the consequence is to increase the heart burden, which means that bodybuilders generally have a heavier heart burden due to occupational diseases.
The principle of muscle growth is that the repair after tearing refers to the online game patch. The consequence is that the capacity is getting bigger and bigger, which is also the pursuit of most fitness enthusiasts. But most of the raw materials for muscle repair come from protein, which is also the reason why protein powder is good. In fact, the best tonic is egg white, but the cost of egg yolk discarded because of egg yolk has greatly exceeded the price of protein powder, so many people suggest using protein powder.
The recipe given by the landlord seems to be a diet, which seems to be not quite right ... As a result, your diet will make your muscles be consumed by your exercise, which means that it has no effect on muscle growth at best.
4 Fitness generally advocates fasting fitness, which is also the reason why it is generally recommended to exercise in the morning and evening. Personally, if the landlord is a sedentary occupation, it is appropriate to exercise after getting up in the morning, eat and go to work after 30 minutes of exercise, but it is best to sleep after 2 hours of exercise after dinner.
If the landlord is thin, please eat more egg whites, beef, fish and chicken. Otherwise, please increase your running time and lose weight first. Please abandon all kinds of snacks completely. Please go to bed early and get up early.
Finally, the landlord thinks it is not easy to exercise every day, so muscle growth and body shape changes will also tell you that it is not easy, please think twice.
Finally, if the landlord thinks this is a task and doesn't like pain and fatigue, please stop exercising, which will increase the heart load and make you stand up. There is a saying that you will be grateful for yourself now. Can you work hard?
What to eat after fitness at night?
Your height and weight are very standard. Fitness is the most suitable. It is suggested to keep healthy for one hour after meals, and replenish physical strength and protein, such as bananas, milk, egg whites, etc.
Don't jog for more than 20 minutes in the morning. It can increase resistance and improve cardiopulmonary function. Jogging doesn't need to be done every day, it will affect muscle growth.
In addition, you should have a fitness plan that suits you. Get twice the result with half the effort.
What's the best thing to eat after fitness?
A few years ago, my fitness goal was to lose weight and gain muscle at the same time, but the effect was never obvious. Later, I asked many personal trainers for help and consulted many fitness hobbies, and reached an almost unanimous conclusion: it is best not to lose weight and gain muscle at the same time. I suggest that if you feel fat, you can do aerobic exercise regularly to lose weight first, and it will have obvious effects after a few months. During this period, when you go home from the gym at night, you should control your diet and eat something high in fiber and low in fat. I remember that at that stage, I often ate whole wheat bread with a little fruit, such as apples (it is more recommended to mix pitaya, especially honey, and put it in the refrigerator for a few hours, which is high in fiber and zero in fat, which helps to lose weight). A period of aerobic exercise and a reasonable diet will obviously improve your body shape. At this point, your cardiopulmonary function and overall physical condition have been significantly improved, and you are ready to enter the muscle training stage. In the muscle training stage, you can cancel or maintain a little aerobic exercise, focusing on the free strength area. At this stage, you will be hungry when you go home after practice, but you should eat scientifically. At that time, I usually drink a cup of protein powder and one or two bananas immediately after I go home, and I can also eat some white meat, such as fish and chicken. At this time, I don't have to worry about gaining weight. Because you want to gain muscle, you must eat well. It is very beneficial to recommend eating some nuts and almonds. These are the theoretical knowledge I have collected from many authoritative people and the conclusions I have drawn through my own experiments. I hope it helps you. In addition, fitness is a long-term process, so don't expect to achieve great results in a short time. In fact, losing weight and gaining muscle are contradictory. It is not recommended to do it at the same time, so we must stick to it. Finally, I wish you the perfect figure of your dreams as soon as possible.
What is better to eat after fitness?
According to netizens' questions, the body needs nutrition extremely within 1 hour after exercise, so people call this period the "golden time" for supplementing nutrition. In other words, a proper diet at this time will be very beneficial to the recovery of the body and the growth of muscles.
First of all, the first thing the body needs is amino acids. The body uses amino acids to develop muscles, produce hormones, and form neurotransmitters and bones. Exercise consumes some important amino acids, and the way to supplement these ingredients is to use protein. You can eat the following foods: chicken, fish, whey protein powder or soybean protein powder.
Secondly, the second food the body needs is carbohydrates. Physical exercise provides energy ahead of glycogen stored in the body. Glycogen is a storage form of sugar, which exists in liver and muscle. Our body can store 65,438+0,800 kcal of sugar in the form of glycogen. This amount is enough to meet the fitness activities that are less than the intensity of marathon. If glycogen storage in the body is sufficient, it can significantly improve sports performance. So, as long as you don't limit your carbohydrate intake, and
What should I eat to supplement protein after muscle exercise?
After fitness, you need to replenish protein quickly.
1, you can drink protein powder and whey protein powder within three to five minutes after training.
2, you can also drink milk and soybean milk, 3, drink juice. Then after training for half an hour, you can eat egg whites and bread slices.
4. After one hour, you can eat some lean meat.
However, it should be noted that while supplementing protein, sugar is also needed. Because it helps to synthesize muscles and preserve protein.
What to eat for fitness? I want to gain muscle. What to eat every day is good for building muscles.
... mark my words, if you really want to build linear muscles, you should not only exercise, but also lose fat. If there is too much fat on your stomach, you can exercise your abdominal muscles, but you can't see it when you stand, but you can feel it because there is a layer of fat on your stomach. Watch your diet. Don't eat it at all because it contains too much fat. Eat more foods that contain too much protein, such as fish. Don't use any muscle gain powder, buy your own protein powder. Not expensive either. Make a drink after exercise. Remember to drink it after exercise. Otherwise, there is no muscle at all. On the whole. Exercise, diet, and reduce fat. Body lines fascinate thousands of girls. This is also an important process, so be patient.
How long is the best time to eat after fitness? It's good for muscle building.
It is better to eat high-protein food within 30 minutes after fitness, which is easy to absorb.
How to eat, what to eat and when to eat before and after fitness. Be specific!
For people who gain muscle, it is best to have carbohydrates and protein in every meal (including extra meals). You should eat protein at breakfast and meals. You can add muscle powder to both meals. These two times are also more suitable for eating muscle-increasing powder. In addition, you should also add meals after training, and you can also drink muscle-building powder or take creatine. That is, you need two or three spoonfuls of muscle powder a day.
Here are my suggestions: (You can decide according to your own situation)
Get up at 8 o'clock and eat a cup of oatmeal and a little pasta, 4 egg whites or a spoonful of muscle-building powder;
Lunch 1 1
15, also eat steamed bread, noodles, rice and other staple foods, add a spoonful of muscle powder.
17 o'clock exercise (1.5 hours)
Add meals immediately after training, add a spoonful of muscle powder or eat creatine. If you are a beginner, it is recommended to take creatine containing sugar. If you have a certain foundation, eat creatine.
Have dinner at 20 o'clock.
The following is a detailed introduction.
◆ Dietary nutritional supplements suitable for beginners
Dining arrangement: It is more suitable for beginners to adopt the "five-meal eclipse method". That is, eat five times a day, and the sum of five meals reaches the sum of the calories that should be ingested every day. The proportion of five meals is breakfast 20%, breakfast 65,438+00%, lunch 30%, lunch 65,438+00% and dinner 30%.
Diet composition: The diet formula of bodybuilders is: moderate protein, low fat content and high carbohydrate content. The ratio of protein, carbohydrate and fat should be about 25 to 55 to 20.
Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, making them the first choice for beginners. Protein is the most important source of nutrition for muscle growth. Bodybuilders should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Fatty acids that are needed to maintain normal human growth but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases.
Eat more alkaline food: normal people's body fluids are weakly alkaline. After physical exercise, sugar, fat and protein in the body are decomposed in large quantities, resulting in acid substances such as lactic acid and phosphoric acid, which makes people feel sore in muscles and joints and mental fatigue. At this time, you should eat more alkaline foods such as vegetables, sweet potatoes, oranges, apples, etc., and keep the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.
Vegetables, fruits and other alkaline foods can also supplement a variety of essential vitamins, supplement the loss of metabolism and sweating, and meet the needs of bodybuilding training.
◆ Nutritional supplements suitable for beginners.
Nutritional supplements can provide various nutrients for the body quickly, conveniently and efficiently, and promote muscle growth and recovery. But for fitness beginners, it is not recommended to use more nutritional supplements in the early stage. Only three basic types are introduced here.
Energy supplement: This kind of nutritional supplement is represented by various sports drinks, and the main component is carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and the exercise ability and muscle's ability to do work will be greatly improved.
Protein added: Whey protein has the fastest absorption rate and the highest absorption rate. It is the best protein supplement after training, which can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein. Although its absorption and utilization rate is lower than whey protein, it is very beneficial to female bodybuilders.
Creatine: Creatine can increase bodybuilders' lean body weight, muscle explosiveness and endurance. At the same time, creatine can bring water into muscles, increase the volume of muscle cells and help muscle cells absorb amino acids. When creatine and sugar are used at the same time, the increase of lean body weight and strength is more obvious. Therefore, for beginners, taking creatine containing sugar is better than taking creatine alone.