Want to have a strong body, not just fitness problems could be resolved, the diet must be good, otherwise your fitness dream may face the risk of rupture. The following up and have a look man five fitness strategy, let you also have a strong body.
1. There are plenty of" hard nutrition" -- fat
The human body in maintaining life and carry out various activities, are required to spend a certain amount of heat energy. Muscle growth is the need for more adequate intake of calories, an increase of 0 per. 45 kilograms (1 pounds ) of muscle, the body needs about 2500000 calories. In order to promote muscle growth, caloric intake must achieve 50000 card, kg body weight / day over. In a 70 kg male as an example, the total heat should reach 3500000 card / day, in order to meet the required enough heat to muscle growth.
Fat is endurance exercise "hard" nutrition, is to provide long time low intensity exercise and body most of the required energy. In large amount of exercise, average intake of fat in the blood into the fat globules, heart, muscle and adipose tissue absorption of insulin in the blood, because they first reached a peak, the first being consumed glycogen, fat in the late ( or not ) to use, will be stored in adipose tissue. And often engaged in bodybuilding training are different, their insulin levels often is temporarily inhibited, fat in the blood can be muscle uptake, storage, and the first to participate in the metabolism of body, and not the first storage in adipose tissue. Fat for bodybuilders, first is the high quality energy, rather than the body.
For general fitness movement, sleep is not advocated to eat high-calorie food, because during sleep less energy consumption will make the extra calories are stored as fat, easy to cause overnutrition and obesity and hyperlipidemia. A high level of fitness enthusiasts are different, both lunch and dinner should be adequate intake of nutrients, such as meat, fish, eggs, cheese and iron rich lean meat, such as broccoli. This before the high nutrition, the main is to make the body during sleep by growth hormone synthesis of muscle proteins have sufficient raw material, make muscle damage cells to be repaired as soon as possible.
2. Add enough carbohydrates
Carbohydrates are the body 's basic energy substances, when training the energy mainly consists of glycogen availability, so we must replenish glycogen. The most effective method in calisthenics training before the game before, or breakfast intake of carbohydrate-rich meals, to provide sufficient energy to prepare training. At the same time in order to achieve good training results, also need to pay attention to in sports, adding sugary drinks.
In addition, after training for fitness enthusiasts also crucial meal. The intake of adequate carbohydrate can be caused by training muscle catabolic state change to increase muscle volume in the synthetic state. Not just a simple carbohydrate intake, because they can be rapidly digested, and the secretion of insulin soon reached the highest peak and down quickly, resulting in lower blood glucose, does not favor the glycogen reserve. Only intake of simple carbohydrates have a side effect: the body in order to prevent the rapid decline in insulin levels, the secretion of another hormone -- glucagon, a hormone can lead to catabolism, the destruction of muscle tissue. Carbohydrate supplementation after exercise time as soon as possible, because glycogen synthase activity in the end of the movement of the first 5 hours after the highest. Recommendations for exercise within 2 hours after ( no more than 6 hours ) to add some carbohydrates, usually per kilogram of body weight of 0. 7 - 1 grams, can make muscle glycogen reserves reached the maximum value. In the first hours after exercise edible monosaccharide glycogen synthesis rate is higher than the compound sugar. After exercise with glucose and oligosaccharides supplementation, can eat some beverages.
Reasonable carbohydrate supplement method is to rice, steamed bread meal as staple food, training before meals can be arranged oatmeal, banana etc.. Motor process should prompt adequate supplementation of sugary drinks to ensure muscle activity need sufficient energy and stability of insulin secretion level, reduce training due to sugar supply shortage caused by the decomposition of protein.
3. High-quality protein supplement
Strength training can stimulate muscle protein synthesis, and is trained by" overload" induced" compensatory" to increase muscle thickening. In order to achieve the desired results, you must have enough energy sources and rich repair materials. Fitness enthusiasts of protein intake for 1. 6-2. 0 g / kg / day.
Experiments show that, two hours a day of intense exercise, less frequently than movement per kilogram of body weight to 1. 5 times more protein. However, these require a large increase in the protein is not what time is good. The experimental results, increase the synthesis of protein hormone secreted into the bloodstream, is in the 2 hours after exercise to achieve peak. In hormone levels reached a peak when eating again, will significantly influence the synthesis and utilization of nutrients. Therefore, should be eating arrangements in the 2 hours after exercise.
Whey protein is the best source of protein for muscle growth, it is not only rich in amino acids, and the appropriate amino acid composition than other proteins can be more easily used by the body. High quality whey protein is rich in branched-chain amino acids, can promote muscle growth, prevent muscle catabolism.
Muscle protein will always be in the renovation and destruction in the alternate process: new protein synthesis, protein catabolism, anabolic factors like adhesives, synthetic muscle raw material closely together, help the muscle lines and power. Common anabolic factor with creatine, glutamine, glutamine peptides, such as casein. Creatine is currently recognized by the international community strength increase muscle supplements, it not only can effectively increase the strength and endurance, but also increase the muscles and reduce body fat percentage. Creatine use methods to correct, in use during the need to pay attention to at the same time, water and protein carbohydrate supplementation.
4. Other secondary nutrients
Magnesium a variety of enzymatic active agents, maintenance of neuromuscular excitability, involved in protein synthesis in vivo. Research shows that, normal magnesium intakes can reduce the risk of heart disease, lower blood pressure. In addition, magnesium can also enhance the reproductive capacity, enhance the vitality of the sperm in the semen, general intake as around 350 mg. You can from the two bowls of cereal with skim milk and a banana for breakfast in daily requirement of magnesium 2 / 3. Roasted sweet potatoes, beans, nuts, whole wheat flour, peanut butter, green leafy vegetables and seafood are rich in magnesium.
Zinc is involved in the metabolism of nucleic acid and protein. The body has sufficient zinc can guarantee the exuberant sexual desire, sexual function and reproductive ability in normal health, doctors use zinc to the treatment of impotence. Zinc can accelerate wound healing in human body, resistance to disease also has apparent effect. Zinc is required for normal human daily amount is 10 to 15 mg, but the actual intake is often only 2 / 3. If a large amount of exercise is zinc deficiency more, because men than women sweat loss more zinc, a piece of 120 grams lean beef can provide needed half, other foods rich in zinc grain, seafood, cereals and beans.
Chrome this vital minerals can lower cholesterol levels, increased endurance athletes, also can make the bodybuilder muscle growth, reduce fat. Daily intake of at least 0 ordinary men. 05 mg chromium, active men need 0. 1 to 0. 2 mg. The best food is the source of the chromium products, such as fish and shrimp. In addition, from beer yeast can also receive daily necessary chromium, so every day, drink some beer for men is also useful.
Ferric iron is the body content of a maximum of essential trace elements, normal human body iron is 4 ~ 5 grams. Iron is the involvement of two phosphorus and oxygen transport and tissue respiration is an important material, it is also promoting biological oxidation reduction reaction, catalytic carotene into vitamin A. Calisthenics training people generally intake of 20 to 30 mg / day, vegetables, peanuts, walnuts, algae and other iron more.
Vitamin E studies suggest that vitamin E can reduce cholesterol, prevent platelets in the build-up inside the artery, enhance immunity, remove impurities in the body, prevent cataracts and muscle atrophy. Intake is generally not more than 300 mg. Foods rich in vitamin E have cereal, peanut and walnut. If cannot guarantee from the diet are getting enough vitamin E, can take vitamin E capsule, a day can be, not too much.
Dietary cellulose moderate intake of dietary cellulose can decrease the incidence of colorectal cancer ( colon cancer in male predisposition to cancer in third), also can control the glycemic index of diabetics. We are ideal for daily intake is 18 ~ 35 grams, while more than 70% of the human intake less than half. Cellulose containing foods more whole grains, strawberry, pear and a variety of edible stem vegetables, such as broccoli and carrots.
Vitamin C vitamin C can enhance muscle phosphocreatine and glycogen synthesis, promote lactate elimination, reduction in movement time of oxygen debt, shorten recovery time, improving sports ability. General daily intake of 100 mg. Food sources are vegetables, green peppers, broccoli, strawberry.
5. Replenishment
Water is important or essential nutrients, constitute human tissue, involved in metabolism, transport material, temperature regulation, lubrication. Calisthenics training process, because somebody is thirsty to drink the water to come, the results lead to bloating, stomach discomfort, muscle strength decline although somebody thirst, but did not dare to drink, until after the end of the training for 30 minutes before drinking, resulting in dehydration effect on health. Long time training will make the body sweat, plasma volume may be decreased by 160%, the timely replenishment can increase in plasma volume, reduce the flow resistance, improves cardiac efficiency and duration of the exercise. Training in a water supply can not be too much, otherwise is not conducive to the absorption, will make the stomach swelling, hinder the diaphragmatic activity, affect the digestive function. Correct replenishment is a small number of times, can be in every group broke off a small slobber ( 25 ml ). Can also drink some drink containing sugar and salt, such as oligosaccharides, iso-osmotic hypotonic sugary drinks. Exercise 6 hours after adding sugar preferably within 24 hours, a total of 9 to 6 grams, weight kg.
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