Learn popular science and understand life
“Everyone, get moving!”
A voice in the live room,
Are you refreshed too?
Life lies in exercise, and scientific exercise is a powerful guarantee for a healthy life. So, do you know that a key point of the science movement is the “blessing” of nutrition?
The following 3 questions, boys and girls who are busy “clocking” gymnastics every day, really need to master them:
Question one
For fat burning in conjunction with exercise,
Should eat as few staple foods as possible?
From a nutritional point of view, nutrients include protein, lipids, carbohydrates, vitamins, minerals and water. The energy we need for work and life every day comes from the oxidative metabolism of protein, lipid and carbohydrate in the body.
In the human body, carbohydrates are not only the main source of energy for the body, but also an important energy source during exercise. In sufficient conditions, it will further synthesize glycogen required for exercise and store it in the muscles and liver. But if there is excess glucose in addition to sufficient, it will be synthesized into fat and stored in the body.
On the other hand, eating too few carbohydrate-rich foods can limit your ability to exercise endurance. Therefore, the so-called reasonable nutrition matched with exercise focuses on the selection of appropriate types of carbohydrate-rich foods and the control of intake.
The energy consumption of the body mainly includes three aspects: maintaining basal metabolism, engaging in physical activity (including physical exercise) and the thermic effect of food. Insufficient energy intake will cause hunger, resulting in decreased physical strength and work efficiency; excessive intake will easily lead to obesity and related chronic diseases. For “athletes”, it is recommended that carbohydrates account for 50% to 65% of the energy supply every day.
Recommendation
If one of your goals of exercising is to lose weight, while controlling your total energy intake, it is recommended to eat less energy-only carbohydrates that rapidly raise blood sugar levels in a short period of time (such as White sugar, brown sugar, rock sugar, fructose syrup, honey, etc.), and choose more complex carbohydrate foods with low glycemic index (such as whole grains, potatoes, etc.), and cooperate with a balanced diet.
Question Two
Want to build more muscle,
Want to eat more protein?
In fact, muscle growth is the result of a combination of factors, and simply relying on diet cannot achieve good results. If you’re just sitting on the couch watching TV every day, eating more protein won’t help you build muscle, it’ll just build up fat. The premise of muscle growth is a certain intensity of resistance exercise, combined with a balanced diet, in order to synergize and stimulate muscle growth.
Scientific research has found that low-intensity resistance exercise training (≤50% 1RM. 1RM is the maximum load that can be completed only once) is sufficient to maintain or enhance muscle strength and increase muscle, but high Intensive resistance exercise training (80% of 1RM) results in the greatest strength gains. TransportationInsufficient kinetic load usually does not increase lean body mass, only high-volume resistance exercise is effective, and should be continued for at least 3 months.
As an ordinary person, the amount of exercise has increased, so should we supplement more protein? This mainly depends on the intensity of the exercise, as well as the body’s anabolic capacity, more protein cannot be used for muscle synthesis indefinitely.
Even under high-intensity professional exercise training conditions, the recommended protein intake does not exceed twice the average person’s daily diet. Also note that excessive protein intake may increase the metabolic burden on the kidneys. It is recommended to consider using protein supplements only when the daily diet cannot meet the needs (such as multiple protein food allergies, etc.), and a professional nutritionist should be consulted in detail.
Recommendation
Nutrition intake for general exercise requires only a small amount of protein added to the daily diet. For example, adding a glass of low-fat milk after exercise is an option.
Question three
Is there a good meal plan,
Making exercise easier?
If you often find it difficult or strenuous to exercise, in addition to checking that you are not exercising too much, also check your eating patterns: Do you have regular meals? Do you exercise on an empty stomach? Does your meal plan include adequate carbohydrate-rich foods?
According to the recommendations of the Dietary Guidelines for Chinese Residents, a reasonable daily diet should include staple foods, vegetables, fungi, algae and fruits, poultry meat/aquatic products, milk, egg and soy products, suitable oils and fats, and Make sure you drink enough water. Simply put—
Each meal consists of meat and vegetarian staples, milk, egg and soy products every day, and fruit and water to drink; eat a small amount of nuts every week, three meals a week.
The result is a healthy, fitness-friendly diet.
Recommendation
If you are going to exercise with greater intensity, you can add a supplement of foods rich in complex carbohydrates with a total energy of 200 to 300 kcal about 1 hour before exercise. Meals, and add supplemental water to ensure energy supply during exercise. Note, don’t forget to subtract this part of the energy from the main meal of the day to control the total energy intake.
(Source: Healthy China)