Fitness and nutrition tips
Meal nutrition supplement for beginners 1. dietary arrangements for beginners “by Eclipse 5 meals” is more appropriate: that is, eats 5 times a day.
5 per cent of food for breakfast all day 20% of the total, jiacan 10% in the morning, lunch and 30%, jiacan and 10% in the afternoon, dinner and 30%.
2. the composition of the diet daily recipes is equipped with a formula for: moderate protein, low fat, high levels of carbohydrates. 3 essential nutrients should be around 25:20:55 per cent. Steamed buns, noodles, rice and other staple food and potato, oats, potatoes, and other very high levels of carbohydrates, can be used as preferred. Muscle growth proteins are the most important source of nutrition, fitness trainer protein intake should be dominated by non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry, steaks, etc. Needed to sustain normal growth of the human body and the body is unable to fatty acid synthesis are called essential fatty acids, more present in olive oil, corn oil and soybean oil (oil for food). Adequate intake to meet long-term needs, without increasing the incidence of cardiovascular disease.
3. eat more alkaline foods normal body fluid is slightly alkaline, sugar, fat and protein in the body after exercise were a large number of decomposition, producing acidic substances such as lactic acid, phosphoric acid expansion makes people feel the muscles, joints, mental fatigue. You should eat vegetables, sweet potato, alkaline foods such as citrus, Apple, maintain the pH balance in the body, as soon as possible eradication campaign fatigue. Addition to alkaline foods such as vegetables and fruits, and have added a variety of essential vitamins, to complement the metabolism and the loss of sweating, and meet the needs of fitness training.
Beginner’s nutritional supplements nutrition supplements can quickly, easily, and effectively to provide the body with nutrients to promote muscle growth and recovery. But for fitness beginners, are not recommended in earlier uses more of nutrient supplements, here only 3 of the most fundamental.
1. energy supplement class that represents a class of nutritional supplements are a variety of sports drinks, its principal constituent is carbohydrates, using rapid supplementary energy can play a role in the future. Add enough sugar to prevent and reduce the decomposition of muscle protein during training, exercise capacity and ability of muscle work will be greatly enhanced. 2. protein whey protein of the class absorbed the quickest and highest absorption rate, is the best protein supplement training, you can quickly fill in muscle cells. Soy protein is the only complete proteins in plant proteins, although absorption of low utilization rate than whey protein, but for female bodybuilders who are very good. 3. creatine increases creatine class fit and lean mass and muscle power, durability, and brought water into muscle creatine, muscle cell volume increases, to absorb amino acids in muscle cells.
When using creatine and sugar, increase in lean mass and strength more obvious, so for starters, taking the best proportion of sugar-containing creatine more effective than simply taking creatine. Beginner Bodybuilding Diet Myth 1. don’t you prepare meals in good shape body, we must prepare meals, rely on canteens or is unable to meet the fitness of fast food shops and little eating meals, nutritious eating needs. 2. don’t do nutrition table records to develop a nutrition records, record what food effective, after eating the muscles of the feeling is very necessary. You can later make adjustments based on previous information on the food and nutrient intake in top condition. 3. inadequate drinking water involved in metabolism of the body, can make micro blood vessel kept clean, smooth through clean cells regenerate muscle cells are. Invigorating water weight difference before and after exercise can be added.