In addition to consuming foods containing animal protein, it is also recommended to eat more soy products rich in plant-based protein. Soybean sprouts are rich in aspartic acid, which is beneficial for the metabolism of lactic acid in muscles and delays the onset of fatigue. They are a cost-effective and suitable food for fitness enthusiasts. Generally speaking, during the first 90 minutes after training, the demand for protein reaches its peak, and protein supplementation is most effective at this time. Protein rich foods mainly include lean meat, eggs, fish, milk, and beans.
Fresh vegetables and fruits contain a variety of vitamins. As long as you eat different varieties of vegetables and fruits regularly, you can obtain the various vitamins needed by the human body.
Carbohydrates are generally replenished before fitness exercises to ensure liver glycogen storage, provide energy for training, and prepare for maintaining blood sugar levels; After exercise, it is necessary to supplement carbohydrates in a timely manner to promote the recovery of muscle glycogen and liver glycogen.
Carbohydrate rich foods mainly include rice, grains, potatoes, vegetables, and fruits.
The basic nutrition in energy ratio fitness exercise is energy. There are different opinions on the nutritional ratios of carbohydrates, fats, and proteins in recipes. Generally, 20% protein, 60% carbohydrates, and 20% fat are more suitable. Protein mainly plays a repairing role in muscle fibers damaged during high-intensity training. Some fitness enthusiasts do not know when to consume protein and often drink milk, yogurt, etc. while training, which not only causes waste but also damages the body.