▲ fitness exercise nutrition and protein nutrition
Protein from the 20 basic atmosphere acid composition, of which nine kinds of oxygen acid is the body's own synthesis, must be in the food intake, called essential amino acids. Protein can be divided into full-value protein (including nine essential amino acids) and non-total protein (lack of certain essential amino acids or lack of content).
Fish, meat, poultry, eggs, milk, seafood can provide the full value of protein, and plant foods provide protein is generally non-total protein. Different kinds of plant proteins are combined with each other, which can enhance the utilization of plant protein. The amount of protein required for fitness exercise depends on the strength, frequency, duration, purpose and muscle size of the exercise. Generally speaking, the protein requirement in the muscle phase should be increased to 1.6 g per kilogram of body weight per day, Reduce the amount of protein should be increased to 2 grams.
Many bodybuilders think that eating more protein, the muscles will grow more, so too much intake of protein, and some even reach 3 grams per kilogram of body weight per day or more, which not only easily lead to excess calories, causing increased body fat , But also easily lead to dehydration and body fluid acidification, increase the loss of calcium, resulting in fatigue, the body after exercise is not easy to restore, while increasing the body's metabolic burden, detrimental to health. On the other hand, bodybuilders demand more protein, so bodybuilders need to eat protein supplements, but if only access to food, often lead to excessive fat intake; processed protein (such as whey protein) Utilization rate is often higher than the utilization of food protein; some supplements such as glutamine ugly amine, ornithine and other special effects, these are not common food.
▲ fitness exercise nutrition and carbohydrate (sugar) nutrition
According to the length of the sugar chain can be divided into sugar: monosaccharides, oligosaccharides, polysaccharides. Monosaccharide refers to glucose, fructose, galactose, etc., it mainly comes from fruits, milk, honey and other food. Oligosaccharides include sucrose, maltose and the like. Polysaccharides include starch, cellulose and glycogen, derived from a variety of staple foods, beans, roots and root foods.
Carbohydrate energy supply features: fast production, low oxygen consumption, hypoxia through anaerobic glycolysis for energy, metabolites of carbon dioxide and water, harmless to the body, can improve the utilization of creatine, but also improve the body Of the immune function.
Supplementary method: exercise 2 to 3 hours before eating low-fat, high carbohydrate; immediately before exercise to add 120 to 250 ml of sports drinks, exercise every 15 to 20 minutes to add 120 ~ 250 ml of sports drinks; immediately after exercise Muscle glycogen recovery time is the best time, but also muscle absorption of other nutrients the best time should be added as soon as possible 50 grams of carbohydrates, and then every 2 hours and then added 1 to 4 hours has been added 150 grams. It is worth noting that the sugar content of sports drinks to 5% to 10% is appropriate; for those who exercise less fat, sugar immediately before exercise will reduce the movement of fat decomposition; sugar and pay attention to pay, fill the electrolyte Combine.
Some recommendations on sugar: make full use of exercise after the best time to supplement sugar; in addition to before, during and after exercise, to minimize the consumption of processed sugar at other times, and switch to dietary fiber-rich foods; the last time Consumption of carbohydrates do not stay too close to bedtime.
▲ fitness exercise nutrition and fat nutrition
Fat is divided into: triglycerides, cholesterol, phosphate ester. Triglyceride is a form of energy storage, for any person is the need to limit intake of nutrients, excessive intake will not only cause obesity, but also the body to produce excessive cholesterol, may affect the health of the cardiovascular system .
Triglyceride contains three fatty acids, according to the different chemical structure of fatty acids, fatty acids are divided into saturated and unsaturated fatty acids, which linoleic acid and linolenic acid as essential fatty acids, with a wide range of physiological functions. Low fat intake easily lead to the lack of essential fatty acids and vitamin E, and affect the absorption of fat-soluble vitamins. Saturated fatty acids derived from animal fats, butter, cheese, chocolate, palm oil, etc .; unsaturated fatty acids derived from a variety of vegetable oils, nuts, certain seafood. Dietary fat calorie intake should not exceed 20% of total calories, of which 5% saturated fat, monounsaturated fatty acids 8%, polyunsaturated fatty acids 7%, all in order to maintain the ideal body fat. Fat can only function in the aerobic time! Fat only in the aerobic time to play a role in energy supply.
Exercise, blood sugar and muscle glycogen priority for energy, exercise 20 to 40 minutes after the muscle to the maximum use of fat. Intensity of the movement, fat can burn calories are different, the proportion of different functions. For example, at an intensity of 50% of the maximum heart rate, 29 coke per minute of energy is burned, and 90% of the energy is derived from the energy of fat burning at 75 cpm of the maximum heart rate, Of which 60% comes from fat.
▲ fitness exercise nutrition and water
Adults 60% of the weight of water, it is involved in all metabolic processes. Ordinary adults need about 2 liters of water per day, and bodybuilders need more. Water is not only essential to maintain athletic ability, but also helps increase muscle, reducing fat. When the body fluid loss is greater than 2% of body weight, exercise capacity decreased by 10% to 15%; when body fluid loss is greater than 5% of body weight, exercise capacity decreased by 20% to 30%. Supplementary methods 1 to 2 hours before exercise, add 250 to 500 ml of fluid, immediately before exercise to add 125 to 250 ml of fluid; exercise every 15 to 20 minutes to add 120 to 250 ml of fluid; weight loss after exercise, how much How much liquid to add. Do not exercise until the thirsty to add liquid, not to drink only boiled water, because the water will accelerate the body of water and other nutrients lost. At the same time try to avoid carbonated drinks, concentrated fruit juice, tea, coffee, beer to pay, the best drink sports drinks, not only pay, but also sugar, vitamins and electrolytes.
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