Today I would like to tell you some misunderstandings about fitness and some nutritional knowledge. Everyone knows that building strong muscles and building a healthy body is what many people pursue. For those who have just entered the fitness industry, there are many things to do in fitness. Some nutrition misunderstandings, if you don't pay attention to avoid them, will not only fail to achieve the purpose of fitness and muscle gain, but will also damage your health.
Only focus on training but not nutrition
Many junior fitness enthusiasts are keen on sweating and believe that the more they practice, the greater the intensity and the better the muscle-building effect. However, they often ignore another key factor in muscle building-nutrition. There is a jargon in the fitness industry that "building muscle in fitness depends half on training and half on eating." This is indeed a popular summary of experience.
Eat more meat to grow muscles
The growth of muscles requires the intake of sufficient raw materials, so many people may have the misconception that "eat more meat to grow muscles." It is true that protein is the raw material for muscle growth, but if you only rely on eating meat to obtain these proteins, fat will be consumed excessively, so you must choose appropriate foods to supplement protein. On the one hand, you must choose meat with low fat content in your daily meals. Foods such as skinless chicken breasts, lean beef, fish and other meats, and egg whites are also good choices; on the other handYou should also eat more vegetables and fruits.
Lean meat does not mean low fat
Many bodybuilders think that lean meat is a low-fat food, but there is no harm in eating it. This is a misunderstanding. Not all fat contained in food can be seen by the naked eye. Taking livestock meat as an example, every 100 grams of lean mutton contains 13.6 grams of fat, lean beef contains 6.2 grams, horse meat contains 0.8 grams, rabbit meat only contains 0.4 grams, while the fat content in lean pork is as high as 28.8 grams.
Eating too much
Eat less food per meal and increase the number of meals to increase the total intake of nutrients, because when people eat, the body only Some of the nutrients (including calories) will be used and the remaining calories will be converted into fat and stored. Therefore, we recommend that bodybuilders eat 5-8 meals a day. Each meal can only have one portion of protein material, a piece of whole wheat bread or a small cup of noodles with chicken breast. Eating small and frequent meals regularly can promote protein synthesis.
Ignore the supplement of vegetables and fruits
Vegetables and fruits are rich in vitamins and minerals. Muscle-building exercises will consume a large amount of vitamins and minerals. If they are not effectively supplemented, it will easily cause energy and material metabolism disorders, and the body will easily fatigue. More importantly, certain vitamins and minerals in vegetables and fruits, such as boron, zinc and vitamin C, can promote the secretion of testosterone, and testosterone is beneficial to promoting muscle growth. Adequate supplementation of fruits and vegetables can often achieve twice the result with half the effort. In addition, lycopene, vc, ve, etc., which are rich in vegetables and fruits, have good antioxidant effects and can effectively remove excessive oxidative substances in the body caused by strength training, thereby protecting muscle cells and promoting fatigue recovery.
No Keep nutrition records
It is very necessary to make a nutrition record sheet to record what foods are effective, how your muscles feel after eating, what foods are ineffective, etc. If you stick to it for a long time, you will make accurate and correct decisions about food nutrition based on past data. , wisely evaluate and adjust to maintain optimal nutritional intake. Therefore, you must keep nutrition records, such as eating time, food type, basic intake of protein, sugar, fat, potassium, sodium, calcium, vitamins, etc., as well as your physical condition. For this, you need to buy a book Books on food nutrition for easy reference.
20% of athletes are iron deficient
Add 18 mg of iron every day. Iron carries the oxygen the body needs, but "only the heme found in meats such as beef, lamb, and poultry is directly absorbed by the body," says Dr. Stella Volpe, a nutrition expert at the University of Pennsylvania. , "The iron absorption rate in vegetables is not that high."
Supplementary method: Eat some lean meat every day. The redder the color of the meat, the more heme it may contain; the iron content of beef Higher than chicken or pork. In addition, 10 steamed clams contain as much as 26.6 mg of iron and are very low in calories, only 141 calories.
Failure to exercise
If you want to become a big man, you need to implement the above things, so that you can grow into a big man naturally without gaining weight. But you have to remember: consistent exercise is the secret. You need to pay attention to details and train every day. I believe that after a period of time, you will be able to taste the joy of success.
Weightgainer)
Weight-gaining powder and muscle-gaining powder, commonly known as "fool's powder" for muscle-gaining, are a type of high-calorie nutritional supplements. Its main ingredients include carbohydrates, proteins, various vitamins and trace elements. Some also add creatine, glutamine, branched-chain amino acids, carnitine, methyl chromium, etc., which can maximize the supplement of nutrients needed for bodybuilding training. Various nutrients. Nowadays, it is generally believed in China that those with a protein content of more than 25% are muscle-building powders, and those with a protein content of less than 25% are weight-gaining powders. Consult the National Nutritionist Zhibo WeChat account: jiroushop Reply: Protein powder More content!
About banana
Bananas are rich in carbohydrates that can act quickly, and the supply of potassium can maintain muscle and nerve function. This is why bananas are always supplied to athletes backstage at many sports events. And if you want a quick boost of protein at the same time, add a little peanut butter.
Energy ratio The basic nutrition in fitness exercises 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
Creatine and glucose mainly provide us with energy during training. This allows us to train more intensively or recover better. You can mix these three together: one tablespoon of protein powder, one teaspoon of creatine, five teaspoons of glucose, and a lot of water to make it the most efficient snack before and after training.