What does the fitness nutrition handbook include?

We all know that only if we are healthy can we live longer. So if we want to have a healthy body, we must exercise more and do more fitness to have a healthy body. Not only do we need to exercise but we also need to combine it with diet to enable our bodies to better absorb nutrients. So what does the fitness nutrition handbook include? Let me introduce it to you today.

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.

What fitness beginners need to know about nutrition

Fitness Nutrition Handbook 1. Supplement enough calories. Muscle growth consumes energy. Without enough calories, it is impossible to ensure normal muscle growth.

Fitness Nutrition Guide 2. Supplement Sufficient Carbohydrates During bodybuilding training, energy is mainly provided by glycogen. Intake of carbohydrates can replenish glycogen, supply energy, and prevent muscle breakdown caused by training.

Fitness Nutrition Handbook 3. Supplement high-quality protein raw materials. Protein is the cornerstone of muscle composition and the basis of muscle growth. Therefore, you must consume sufficient high-quality protein every day.

Fitness Nutrition Handbook 4. Promote synthesis and reduce decomposition. When muscle synthesis is greater than decomposition, the muscles grow, otherwise they shrink. Therefore, we should pay attention to resisting muscle breakdown and promoting protein synthesis.

Fitness Nutrition Handbook 5. Maintain appropriate hormone levels. Growth hormone, insulin and testosterone in the body are essential for the synthesis of muscle protein. Hormone levels can be regulated through diet and nutritional supplements to stimulate muscle growth.

Through the above introduction, I believe everyone has a general understanding of the fitness nutrition handbook. We all know that we absolutely do not need protein when we exercise. So don’t drink milk or yogurt when you are exercising. It is not only not good for our body but also harmful to our health.