We often see friends who are losing fat refusing carbohydrates and friends who are building muscle consuming a lot of protein. These are all wrong. Regardless of the purpose of fitness, carbohydrates and protein are indispensable. The key is to use them scientifically to achieve fitness goals. Let’s talk about the dietary principles and precautions before, during and after fitness in conjunction with fitness.
1. Before fitness
An appropriate amount of carbohydrates should be added half an hour before training to provide the energy needed for the next high-intensity training. If you perform strength training on an empty stomach, there will be insufficient sugar reserves in the muscles, and the body will inevitably break down muscle protein to provide energy, which will lead to muscle loss and a decrease in muscle circumference.
Many friends who want to lose fat like to do aerobics on an empty stomach. This is more harmful. On the one hand, it will cause muscle loss. On the other hand, it will significantly increase the free fatty acids in the blood, which will put pressure on the heart and easily cause various arrhythmias.
We recommend that the snack before strength training should be mainly carbohydrate-rich foods, such as bread, oatmeal, bananas, raisins, sports drinks, etc. Remember this is a secret to "save protein and effectively prevent muscle decomposition".
2. Fitness
Training is very hard, and I often see many people drinking large gulps of water. They want to replenish some water, but the result is just the opposite. Training consumes water and also consumes salt in the body. Drinking water replenishes water, but dilutes the salt. The decrease in salt proportion will cause the body to urinate and perspire.If it increases, "the more you drink, the thirstier you become" will appear, which will also accelerate the body's fatigue.
We recommend taking small sips of water during training, and you can also add a small amount of sports supplements.
3. After fitness
The body's energy demand peaks within one hour after exercise. Therefore, it is necessary to choose food that is digested and absorbed quickly, does not increase the burden on the gastrointestinal tract, and is easy to carry and replenish it immediately after exercise training.
The meal after training is very important for fitness people. Success or failure depends on how to consume carbohydrates. There are three main reasons:
1. Carbohydrates can quickly provide the energy needed by the body after exercise.
2. Carbohydrates can transform the body's catabolic state into an anabolic state after exercise and improve protein absorption.
3. Replenishing carbohydrates after exercise can promote the secretion of insulin.
The main functions of insulin are as follows:
① Can "drive" sugar from carbohydrate foods into muscles to reserve energy for the next training;
② Can "drive" amino acids from protein foods into muscle tissue to promote muscle growth;
③Can inhibit the catabolic effect of adrenocortical hormone;
Since carbohydrates can not only provide energy, but also promote the absorption of protein, it is necessary to supplement not only carbohydrates but also protein after training to further ensure muscle growth.
The meal after training should avoid ingesting protein foods that are difficult to digest, such as chicken and beef. Instead, choose milk, egg whites and other foods that are easy to digest and quickly provide protein and amino acids. After training, the muscles will reach the peak absorption period of amino acids and proteins in 60-90 minutes, so it is recommended toSupplement the most easily digestible protein 30 minutes after training.
We recommend supplementing carbohydrates and protein within half an hour after training to better speed up recovery from fatigue and promote muscle synthesis.