Indispensable tips for fitness and diet for a perfect body

With the rapid development of society, people's lives are improving day by day. More and more people pay attention to physical health and join the fitness army in order to perfect their figure. So in the process of fitness, what should you eat and when should you eat? These are all things that need to be paid attention to. Do you want to know what to eat for fitness to help your fitness results? Then the content introduced by youyouii.com below is worth reading!

One of the dietary tips: Don’t skip breakfast. Regardless of whether you are working out or not, you must have a full and good breakfast. This is an important source of energy for your life and work! For those who are working out, breakfast is even more important. Of course, fitness breakfasts are different. If you choose to gain muscle and lose fat, you should mainly eat protein and carbohydrate foods, so as to ensure that you have enough energy and energy to fight at the beginning of fitness.

Diet Tip 2: Three meals a day is not advisable. People who work out are very human. Three meals a day is definitely not allowed. At least six meals are required. Only snacks during the period can truly satisfy your energy and nutritional supplement after a day's exercise. And you must also learn to be self-reliant when it comes to eating, and learn to change ways to obtain the required nutrients and nutrients. Of course, you must also obtain the energy you consume during exercise. After all, this is important for the growth of muscles and the reasonable storage of fat. Very important!

Diet Tip 3: Keep protein in your mouth. Almost every bodybuilder will tell you that protein must be supplemented every day, so you must also pay attention to protein intake in diet. For example, if you need 20 grams per meal, you must try to satisfy it, otherwise the body will not be able to produce the protein required for exercise. The energy consumed cannot make the training effect obvious.

Diet Tip No. 4: Eat a snack before exercising. It seems that eating before exercise is unscientific or unreasonable, but this is one-sided. The key lies in when you eat, such as half an hour before! Studies have found that eating something before exercise can provide necessary energy during training and substances that help muscle growth and recovery after training. Therefore, it is encouraged to eat before training!

Diet Tip 5: You must eat more to build muscle. If you want big muscles, eating more is a necessary option for you. In other words, if you don’t eat more, it will be difficult to gain muscle! And the food you eat is also particular. Eating more vegetables and fruits is ineffective. You have to choose chicken, fish, red meat, rice, etc. Of course, you should also be so strict when it comes to supplements and drinks. Even when it comes to the proportions of your meal menu, drinks can sometimes occupy a larger proportion, so eat as much as possible, so that bulk will appear more easily!

There are still some things to pay attention to when eating

1. Do not fast on an empty stomach before exercising. For example, it is absolutely forbidden to go to the gym every time you have lunch or dinner. Because the process of fitness, especially heavy weight training, requires a lot of body energy, fasting will cause muscles to be consumed and cause muscle loss.

2. Supplement protein regularly every day. For example, eat 2-4 egg whites every morning. It is best to only eat 1 egg yolk to keep the body's protein content within a certain range. Of course, you must also exercise enough, otherwise it is easy to have excess protein and increase the burden on the kidneys.

3. Protein absorption after fitness. About 40 minutes after exercising, the body's protein demand reaches its peak. Generally, everyone drinks protein powder 20-30 minutes after exercising. Protein powder is converted and absorbed quickly, which is just the right time for the body to build muscles.

4. After exercising, you must not only replenish protein, but also carbohydrates, which are also essential for muscle building. Generally choose whole wheat bread, oatmeal, etc.

5. Many vegetables are also rich in protein, such as broccoli, the king of vegetables, or carrots. Bodybuilders can usually eat more. High-protein, low-fat foods are very popular among bodybuilders.

6. If you want to lose fat while building muscle, you can eat smaller meals more frequently. Basically, replace a meal with a banana or apple around 10 a.m. and 3 p.m. This can reduce hunger and prevent overeating during meals.

What to eat for fitness to build muscles the fastest

1. Eggs

Muscle fibers are mainly composed of protein. If you want to grow muscles, you must have sufficient protein intake. Eggs rank first among protein foods. The protein they contain is the best to meet the body's demand for protein, and is relatively easy to be absorbed and decomposed into amino acids, which are used as raw materials for muscle growth. Eggs also contain healthy fats, saturated fats, and amino acids. Fats, lecithin, etc. can all help muscle growth.

2. Lean beef

Too little saturated fat intake will harm the levels of hormones such as testosterone and islet-like growth factor, which can help build muscle, so the saturated fat contained in lean beef can help muscle growth. of.

3. Salmon

Salmon is rich in protein and omega-3 fatty acids. In addition to protein helping muscle growth, omega-3 fatty acids, healthy fats that can reduce swelling and pain and help muscle repair, can help suppress cortisol. As cortisol levels decrease, testosterone levels will gradually increase, thereby helping muscles increase.

4. White bread

Compared with whole grains, white bread contains less fiber and less nutrients, which can increase insulin levels. However, since more easily digestible carbohydrates are needed after exercise to restore the body's muscle sugar levels and increase insulin secretion to help muscle growth, white bread has become a better choice. Eating 4 slices of white bread provides approximately 50 grams of easily digestible carbohydrates.

5. Yogurt

Yogurt is rich in protein and calcium. The protein can help muscle recovery and growth, and the calcium it contains can control muscle contraction and reduce fat storage.

6. Protein powder

The main ingredients of protein powder are whey protein, soy protein or casein. Eating an appropriate amount of protein powder after fitness can supplement the protein deficiency in the body, help muscles recover and grow, and increase muscle strength.

7. Olive oil

The unsaturated fat in olive oil can increase testosterone levels in the body. It can also promote fat consumption and help the body enter a growth-promoting state on the premise that the fat intake in the diet does not exceed the daily recommended amount.

8. Seaweed

Seaweed is rich in magnesium, with 460 mg of magnesium per 100 grams of seaweed. Magnesium plays a relatively important role in muscle-building exercises. Magnesium can promote the energy metabolism of fat, sugar, and protein, support protein synthesis, enhance muscle strength, and more importantly, improve the efficiency of insulin anabolism. It is an important nutrient for the formation of muscle tissue. Therefore, eating some seaweed during fitness can also help grow muscles.

9. Papaya

Potassium is a relatively low mineral in most fitness and muscle building people, and low potassium levels will inhibit protein synthesis and growth hormone production, thereby affecting muscle growth. Papaya can provide a large amount of potassium, which is very helpful for the production of muscle glycogen and can also improve muscle contraction ability.

The process of fitness is full of pain and joy. As long as you persist, you will fall in love with fitness and life will be full of fun! For us, fitness is not simply physical training. It is not a short-term goal but a positive and healthy lifestyle. I hope that all friends who love fitness will respect the natural growth of the body and proceed step by step. Fitness is a lifelong matter. Don’t rush for success. A lifetime of good health is the greatest wealth!