Fitness is now loved by many people. Their reasons for fitness are not the same as their purpose. Some people want to improve their fitness, some people want to lose weight, and fitness can achieve results. Let's take a look at the principle of dietary fitness. .
1. Add enough heat energy
The human body needs to consume certain heat energy to maintain life and various activities. Bodybuilding training is inseparable from the supply of energy. The power of muscle contraction is derived from energy. During bodybuilding training, the energy consumed by the body, especially the skeletal muscles, is greatly increased. Muscle growth also requires sufficient calorie intake, because for every 0.45 kg (about 1 pound) of muscle, the body needs about 2,500 kcal. In order to promote muscle growth, caloric intake must reach 50 kcal/kg body weight/day or more. In the case of a man weighing 70 kilograms, the total calories should reach 3,500 kcal/day to meet enough heat for muscle growth.
2. Add enough carbohydrates
Energy is mainly provided by glycogen for bodybuilding training. The most effective way to replenish glycogen is to ingest carbohydrate-rich meals before training or competitions or at breakfast, in order to prepare enough energy for training. In order to obtain a good training effect, it is also necessary to pay attention to supplement sports drinks before, during and after exercise.
In addition, a meal after training is equally important for bodybuilders. Ingestion of appropriate carbohydrates can change the muscles formed during the training to the state of energy supply and increase the state of synthesis of muscle volume. Don't just eat simple carbohydrates, because they can be digested quickly, and insulin secretion quickly peaks and quickly falls back, resulting in lower blood sugar. The side effect is that the stimulus causes terrible catabolism because the body will secrete another hormone, glucagon, to prevent catabolism of insulin, which can cause catabolism and destroy muscle tissue.
Therefore, the correct method of replenishing carbohydrates should be: one day meals should be supplemented with rice, taro and other staple foods, snacks before training can be arranged oatmeal, bananas, exercise should be promptly added enough sports drinks such as fitness drinks to ensure muscle The growth requires enough energy and stable levels of insulin secretion to reduce muscle breakdown caused by inadequate supply of sugar during training.
3. Supplement with high quality protein material
Bodybuilding training increases the muscle mass by "over-compensation" caused by "overload." To achieve "overloading" must have a sufficient energy source, and to achieve "overcompensation" must have a wealth of repair materials. Body-building enthusiasts recommend protein intake of 1.6 to 2.0 g/kg/day. Whey protein is the best source of protein for muscle growth. It is not only rich in amino acids, but also has an appropriate amino acid composition that is more easily used by humans than other proteins. It builds its own muscle protein. High-quality whey protein is rich in branched-chain amino acids that can better promote muscle growth and prevent muscle breakdown. At the same time, high-end whey protein products such as protein matrix also added protein content, which can greatly increase the biological activity of whey protein and promote the absorption of whey protein in muscle cells.
4. Promote synthesis, reduce decomposition
Muscle proteins are always in an alternating process of renewal and destruction: new protein synthesis, and old protein breakdown. The synthesis and decomposition rate of the protein determines the size of the muscle mass. The anabolic factors act like adhesives, and they bind the raw materials of synthetic muscles tightly together to help strengthen the muscles.
What is an anabolic factor? The anabolic factor is a safe and effective “anabolic, anti-decomposition†sports nutrition food.
Common anabolic factors are creatine, glutamine, glutamine peptides, casein, hydrolysates of ovalbumin (containing dipeptides, tripeptides, free amino acids), ornithine complex (OKG), branched-chain amino acids and β-Hydroxy-β-methylbutyrate (HMβ) and the like. Creatine is currently internationally recognized as a strong muscle-building supplement. It not only effectively increases strength and exercise endurance, but also increases muscle and lowers body fat percentage. China is a large producer of creatine, so Chinese creatine is not only Quality, efficiency, and cost-effectiveness all have unique advantages. Here we must remind everyone that the use of creatine should be correct, while taking care to add sugar, water and protein supplements.
Fitness instructors' tips: Life is a sport. In our lives, each of us should not neglect the importance of exercise. It is an important measure to ensure physical health. Different groups of people have different physical conditions and should develop different exercise programs. So that the exercise to play its greatest effect, but also make it easier for them to persevere.
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The main materials are citric acid and sodium bicarbonate, then add surfactants and anti-coagulants, and sodium sulfate, sodium chloride, etc. It dissolves quickly in water.
How to use bath salt balls:
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