Some people after their two hours fitness, do not have the strength to do a bench press. After having a piece of chocolate, the physical recovery back, by doing two sets of eight bench press is no problem for them.
When hungry after workout how to eat correctly? Sports fitness process needs to add a variety of nutrients, carbohydrates is one of them. Here, not only to introduce you the sports and fitness correct nutrients, there are also many suitable food to recommend to everyone.
What are the nutrients for Sports and fitness?
Energy supplement categories: This type of nutritional supplements on behalf of a variety of sports drinks, the main ingredient is carbohydrate, it play a role in the rapid replenishment of energy. Sufficient sugar can prevent and reduce the training process of muscle protein breakdown, exercise capacity and muscle work ability will be greatly improved
Protein Supplement: whey protein is the fastest and highest absorption rate, is the best supplement after training, it can quickly fill muscle cells. Soy protein is the only complete protein in vegetable protein, although the absorption and utilization than whey protein is low, but for women bodybuilders are very good.
Creatine: creatine can increase body lean, body weight, muscle power and durability. Creatine can bring water into the muscle, making the muscle cell volume increases, is conducive to muscle cells absorb amino acids. When creatine and sugar are used at the same time, lean body weight and strength increase more obvious.
Sports and fitness diet tips
Carbohydrates are the preferred fuel source for the human body to prepare for physical activity and are an integral part of the athlete’s training program. Bread, rice, cereals, pasta, fruits and vegetables provide muscle with a high-energy fuel that can speed up the re-stocking of muscle fuel after exercise. If you do not eat enough carbohydrates, you will be more susceptible to fatigue. The amount of carbohydrates required depends on the individual’s training and individual requirements. For very athletic athletes, the daily carbohydrate requirement is 6 to 10 grams per kilogram of body weight. For example, if a 60-kg athlete trains two to four hours a day, he will need about 360 to 600 grams of carbohydrates a day.
Efficient beverages. To get a good workout effect, drinks are essential. During high-intensity activity, reduced body fluids may increase the risk of heat spasm, heat exhaustion, or heat stroke. Drink before, during and after the workout and use this as part of the exercise program. To develop the habit of drinking, even in the days of exercise is not the case. Water, sports drinks, fruit, vegetable juice or mineral water is a good choice. Drinking cold water or sports drinks during exercise, training and competitions is recommended. Alcohol and caffeine can cause dehydration in the body, so not suitable to drink during exercise. Therefore, drink 400 ml to 600 ml water 2 hours before exercise. Drink every 15 minutes to 20 minutes during exercises from 150 ml to 350 ml of water.
Schedule your meal time. If you are about to take part in a running race or other competition, you should have a low fat, high carbohydrate meal two or three hours before the race. Eat foods that are easily digest. Fruits, yogurt, donuts, or a bowl of cereal are good choices. If you have food in the stomach during exercise, blood will flow from the digestive tract to the muscles in the workout, causing stomach cramps and stagflation. If you fasting and exercise in the morning, it is necessary to have enough energy to maintain 60 to 90 minutes of exercise. If you find it difficult to eat breakfast early morning before exercise, you can have some carbohydrate-rich snacks If you exercise later in the day and have been away from the meal for more than 4 hours, you should start the exercise 45 to 60 minutes before the snacks. Your food choices and preferences may vary, depending on how long you exercise, how much you exercise. You will soon know which food combinations are best for you.
What is the best to eat during workout?
Coffee: increase muscle strength. Caffeine can stimulate the central nervous system, increase metabolism and speed up the heartbeat, the body release greater energy, and can make physical strength. The effect of caffeine can be maintained for an hour, after which, by the liver began to break down. A lot of studies have shown that: coffee can increase physical strength, so that fitness can lift heavier equipment; caffeine can also promote fat burning, help to lose weight. Former Olympic fitness Mr. Sergio Oliva for sure will drink coffee before doing fitness. Long-term consumption of coffee, the body will have its adaptability, if excessive drinking coffee will cause a lot of urination and gastrointestinal discomfort.
Chocolate: a good helper to restore strength. Some people do fitness two hours later, no longer have the strength to do a bench press. When eating a piece of chocolate (not a big box), the physical recovery, and then do two sets of eight bench press will feel very relaxed. Some people think that this is because the chocolate in the cocoa beans contain caffeine, so that people’s physical strength can be restored. Is it caffeine at play? In fact, the real work is sugar. When the fitness training to reach the end, the body blood sugar has dropped to very low levels, the body energy is insufficient, the stomach will feel hungry. At this time, the chocolate candy can be added as a timely energy, physical strength will be more support for some time. However, the benefits of sugar also has disadvantages, if the breath to eat a row of chocolate, then too much sugar will trigger insulin secretion, so that further decline in blood glucose leaving the accumulation of fat, be careful! When the physical or hungry, eat a small amount of chocolate (must not be excessive), then drink a glass of water, can help digestion and absorption of glucose and blood sugar delivered to the body muscles.
Coke: another option for physical recovery. In enhancing physical strength, cola with the same chocolate, sugar can be supplied to the body, in a short time to enhance the body’s blood sugar levels. It should be noted that the cola contains phosphorus, polydipsia will make the body of calcium loss, accelerate osteoporosis. In the exercise to feel physical decline, you can drink a little cola to help physical recovery, but not long-term consumption.
Sports and fitness with the right diet will be more effective.