How to eat to be helpful to fitness?

Due to the outbreak, the Tokyo Olympics, which were supposed to be held this summer, will not be able to meet us normally.

 

The modern Olympic spirit encourages everyone to enjoy the possibility of playing sport without any form of discrimination and with mutual understanding, lasting friendship, solidarity and fair play. Among them, “participation principle” is the first principle of the Olympic spirit.

In order to commemorate the successful bid for the Olympic Games, since 2009, every year on August 8 has been designated as the “national fitness Day”.

Even if you can’t see the Olympics in the summer, don’t forget to participate in all kinds of sports Olympic spirit. The gyms are opening one after another, so get comfortable in your gym clothes and hit the gym!

 

If you’ve just started working out and don’t know how to eat to help, this article can help you.

I. Reasonable energy intake. If you’re overweight or obese, you need to lose weight and reduce your energy intake. But if you don’t need to lose weight to gain muscle, you need to increase your energy intake.

II. Sufficient carbohydrate. Daily energy supply ratio is 55%-65%. For sports and fitness enthusiasts, carbohydrates are very important. On the one hand, carbohydrates produce enough muscle glycogen, which provides energy to muscles during exercise and ensures the completion of different exercise modes. On the other hand, Carbohydrates are a source of energy for the brain and central nervous system, affecting heart rate, fatigue, motor skills and attention during exercise, which in turn affects exercise effectiveness. It is recommended to choose complex carbohydrates and increase the intake of whole grains and potatoes, less simple sugar or disaccharide, such as dessert, candy, ice cream, chocolate, honey, etc.

III. In principle, it is necessary to increase protein intake moderately. Since the requirement is relatively high, it is recommended to consume 1.2-1.7g protein per kg body weight every day.

IV. Except for extreme fat loss period, fat intake can be the same as normal people, with a daily energy supply ratio of 20%-30%.

V. Make sure you have enough vitamins and minerals, especially if you sweat a lot.

VI. Food diversity.Please ensure the balance of nutrition and reduce stimulating food intake.

VII. After high-intensity exercise, it is not advisable to eat in large quantities immediately and take a rest of about 30 minutes before eating. For ordinary people, they should eat more carbohydrates than proteins, not just protein powder.

VIII. About protein powder. Protein powder and food are not fundamentally different, the former may be less fat, the latter has a lot of other nutrients.

A lot of people on the basis of adequate dietary protein intake and a large amount of protein powder, although long-term excessive intake of protein in the short term is safe, it still can cause the body appear adverse reaction. It not only will be converted into fat, but also can lead to increased urine calcium excretion. Moreover, it may affect the health of bones, teeth etc.

In addition, if you are still overweight or obese, the first thing you need to do is to lose weight. The principle of dietary adjustment is to control the total energy intake by eating a balanced diet.

Energy intake is generally reduced by 300-500kcal per day. The specific total calories are between 1800-1500kcal for male students and 1600-1200kcal for female students, which may be suitable. Of course, it can be increased as appropriate if the amount of exercise is large.

Strict control of fat and refined sugar and moderate control of refined white rice noodles and meat, and ensure the intake of vegetables, fruits and milk.

Finally, I hope every friend who loves sports can keep a good figure. Wearing sports clothes will be more active:)