At present, more and more men are going to the gym, and many of them give up halfway. The reason is that the physical exercises are not arranged properly, and the muscles do not increase, but gradually shrink, and the fatigue lasts for many days, accompanied by appetite. Lack of energy and poor sleep. If we delve deeper into these phenomena, they are generally caused by excessive exercise and unreasonable nutrition.

Fitness enthusiasts are more concerned about nutritional intake. Many friends have asked whether they need to take any special supplements? For amateurs, as long as they do not have a particular eclipse for three meals a day, nutrition can generally be guaranteed.

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 appearance of fatigue. It is a cheap, high-quality 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 your body needs.

Carbohydrates generally need to be replenished before fitness exercises to ensure liver glycogen storage, provide energy for training and maintain blood sugar levels in preparation; carbohydrates should be replenished in time after exercise to promote muscle glycogen and liver Glycogen restoration. Foods rich in carbohydrates include: rice, cereals, potatoes, vegetables and fruits.

Energy Ratio The basic nutrient in fitness is energy. There are different opinions on the nutritional proportions of carbohydrates, fats, and proteins in recipes. Generally, 20% protein, 60% carbohydrate and 20% fat are more suitable. Protein mainly repairs muscle fibers damaged during high-intensity training. Some bodybuilders do not know when to take protein and often drink milk, yogurt, etc. while training, which not only causes waste but also damages the body.

Water and salt balance. The human body’s metabolism is relatively strong in summer. Sweating can expel toxins from the human body.Toxins release heat, which is beneficial to human health. Passive sweating (such as sweating due to hot weather, irritability, etc.) is not good for the human body. If the body is in poor physical condition, this kind of sweating will cause certain damage to the human body. Active sweating is the sweat produced by the human body's active movement. It flows to maintain the temperature of the body and dissipate heat, which is beneficial to physical and mental health.

After sweating, you must replenish water and inorganic salts in time. The correct method of replenishing water depends on the different fitness intensity, but you must be careful to drink slowly and in small sips, and the water temperature cannot be too low. Boil water with light salt or drink sports drinks containing a variety of minerals and vitamins necessary for the human body, but do not act on your own initiative. Take medications that contain certain minerals and vitamins to avoid side effects. This is done to try to maintain the balance of the body's internal environment so that the fat-burning effect of exercise can be fully exerted.

Getting rich nutrients from a wide variety of meals is the best solution. In addition to scientific training, following scientific dietary methods can complement each other so that the fitness effect can be highlighted.