How to supplement the three most important meals for fitness!

What to eat when you are good at fitness is important! When to eat it? It is also equally important! Mastering the good time to supplement nutrition will make you twice the result with half the effort!

　　The three most important meals for fitness, how to supplement it!

　　1. After getting up: protein intake

　　When you wake up in the morning, your body has not consumed nutrition for nearly 8 hours. At this time, in order to maintain and increase muscle mass, you need to quickly supplement carbohydrates and protein for your "hungry" body.

　　It is worth mentioning that whey protein has the characteristics of rapid absorption, so it is a good choice. How to consume? When you wake up, you might as well drink about 20 grams of whey protein. Then serve with a bowl of oats and two slices of bread! If your goal is to become "big", you can also go to the kitchen to make an egg breakfast to eat when you are full! And if you want to lose weight more, a small amount of nuts (about one hand) is enough to avoid large portions of breakfast. These two options can ensure that you can supplement the muscles with amino acids while avoiding obesity.

Add snacks!

　　Don't stay away from meals too long! You can choose some fruits for adding meals. Apples are a very good choice !But I also recommend that it is best to pair some nuts or a glass of milk. Because fat or protein will help you limit the increase in blood sugar, and ensure that your stomach is still "full" for a long time!

What to eat before exercise?

The most important eating time of the day is "before exercise". If you consume enough protein during this period, use protein to "fill" the muscles to provide energy, and can repair the body's muscles in time.

　　In order to achieve a better exercise state, supplementing carbohydrates is also crucial. Because carbohydrates are the first The "fuel" you choose can quickly provide the body with the energy you need during exercise. There are many types of carbohydrates, among which the better are low blood sugar, complex carbohydrates, such as potatoes, sweet potatoes, whole wheat cereals. It will help maintain or slightly increase your blood sugar, and provide energy for exercise by maximizing blood sugar storage.

　　In addition, in terms of fat supplementation, a small amount of fish oil rich in omega-3 is also a good choice because it helps muscle circulation smoother, especially during exercise.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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After fitness: A meal that has been restored

Now, you should know how important protein absorption is to grow after muscle exercise! It will quickly repair your damaged muscle tissue and synthesize new proteins! Promote muscle growth! This is why I strongly recommend eating protein powder (such as whey protein) immediately after fitness. How much should I eat?

　　The suggestion is, after fitness Taking 25 grams of whey protein in 30-60 minutes is the best choice!

　　The intake of carbohydrates depends on your specific situation. If you are a medium or even "high-level" fattening and cannot lift too heavy weight, then don't eat carbohydrates after exercise (too much carbohydrates will be converted into fat if not consumed). And if you are very thin and yearn for muscle gain, then eat some carbohydrates The compound (don't forget to add protein powder) will be very good!

Before and after fitness, it is also recommended to take creatine. It can increase the muscle tolerance during fitness, help you achieve higher intensity training, and at the same time achieve the effect of "killing two birds with one stone" in muscle growth and fat loss! As for the dosage, you can add a large amount in the first few weeks to "fill" the muscles, and then reduce it to 3-5 grams a day.

(Note: Follow the WeChat public platform of the fitness bar, and search for the subscription account. "Fitness Bar Network" or "Click to scan and follow")

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