Men and women consume too much energy, so we must increase nutrition

Nowadays, more and more men go to the gym, but many give up halfway because their physical exercises are not arranged properly, their muscles do not grow bigger, but gradually shrink, and the feeling of fatigue lasts for many days, accompanied by loss of appetite and poor sleep.

If we look into these phenomena in depth, they are generally caused by excessive exercise and improper nutrition. Fitness enthusiasts are more concerned about nutritional intake. Many friends asked if they need to take any special supplements. For amateurs, as long as they do not eat picky foods, nutrition can generally be guaranteed for three meals a day.

If you exercise a lot, you should add more nutrition:

In addition to eating foods containing animal protein, you should also eat more soy products rich in plant protein. Soybean sprouts are rich in aspartic acid, which is beneficial to the metabolism of lactic acid in muscles and delays the onset of fatigue. They are a cheap and good food suitable for fitness exercisers. Generally speaking, protein demand reaches its peak within 90 minutes after training, and protein supplementation is most effective at this time. Foods rich in protein mainly include: lean meat, eggs, fish, milk and beans. Vitamins Fresh vegetables and fruits contain a variety of vitamins. As long as you eat different varieties of vegetables and fruits regularly, you can get the multiple vitamins needed by the human body.

Carbohydrates should generally be supplemented with sufficient carbohydrates before fitness training to ensure liver glycogen storage, provide energy for training and maintain blood sugar levels; carbohydrates should be supplemented in time after exercise to promote the recovery of muscle glycogen and liver glycogen. Foods rich in carbohydrates mainly include: rice, cereals, potatoes, vegetables and fruits.

Energy Ratio The basic nutrition in bodybuilding exercise is energy. There are different opinions about the nutritional proportions of carbohydrates, fats and proteins in the diet. Generally, 20% protein, 60% carbohydrates and 20% fat are more appropriate. Protein mainly plays a role in repairing muscle fibers damaged during high-intensity training. Some fitness enthusiasts do not know when to take protein, and often drink milk, yogurt, etc. while training. This not only causes waste, but also harms the body.

The body's metabolism is more active in summer due to the balance of water and salt. Sweating can expel toxins from the body and release heat, which is beneficial to human health. However, passive sweating is harmful to the human body. If the physical condition is not good, this kind of sweating will cause certain damage to the body. Active sweating is the sweat produced by the human body's active movement. It flows to maintain the body temperature and dissipate heat, which is beneficial to physical and mental health.

After sweating, water and inorganic salts must be replenished in time. The correct way to replenish water depends on the intensity of your fitness, but you must be careful to drink slowly in small sips, and the water temperature should not be too low. You can drink boiled water with light salt or sports drinks that contain a variety of minerals and vitamins necessary for the human body. But do not take medicines containing certain minerals and vitamins on your own initiative to avoid side effects. This is done to maintain the balance of the body's internal environment as much as possible so that the fat burning effect brought about by exercise can be fully exerted.