How long does it take to eat more protein? See how nutritionists can break through the five major rumors and tell the correct concept of sports nutrition

How long does it take to eat more protein? See how nutritionists can break through the five major rumors and tell the correct concept of sports nutrition

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It is becoming more and more popular with “food” in the gym. When the goddesses of various "matrix lines" on the Internet tempted many otaku, exercise weight loss became one of the ways that women who dressed thin and undressed and fleshed, and sports nutrition also received attention. What is the truth about rumors? This article takes you through the mystery of the gym.

Proverb 1: How long can you eat more protein?

Rumors: The vast majority of athletes can easily get the protein they need every day, and those extra intakes of protein will only turn into extra calories. Only the protein that is ingested before and after exercise ensures that the body gets the amino acids needed for muscle repair and growth. The average amount of protein required by amateur sports enthusiasts per day is 0.8-1.0 grams per kilogram of body weight.

The nutritionist points out that the muscles will only be able to enhance the ability to synthesize after being destroyed by exercise. This time, protein is needed. If you want to be fit, you can eat protein powder. If you just exercise normally, it is not necessary.

Proverb 2: Vitamin supplementation is supplemental energy

Rumors: For athletes, taking vitamin tablets before the game does not improve their performance. When the human body lacks trace elements, the right amount of supplement can really make up for the deficiency, but the effect will not appear until several months later, not just a few minutes. In fact, they act as coenzymes for metabolism and help to achieve a variety of biochemical reactions necessary to maintain normal physiological functions.

Nutritionist pointing: Vitamins really can't replenish energy, it is just an indispensable nutrient for human metabolism. When exercising, it will mainly lose some water-soluble vitamins with sweat, so it should be replenished in time. Water-soluble vitamins include B and C. Vegetables, fruits, and coarse grains are good sources. There is no problem in conditional preparation of the preparation. Pay attention to the dosage and reduce it by half on the basis of normal diet. In other words, the instructions require 1 tablet per day, and you can eat 1 tablet the next day. But lacking, health will be a problem.

Proverb 3: I feel thirsty when I need water

The rumor: thirst feels can effectively help the body avoid dehydration, but when exercising, feeling thirsty is not a good dehydration signal. When exercising, the feeling of thirst is not an accurate measure of the degree of dehydration of the body. The hydration plan based on your own sweat rate is the most reliable.

The nutritionist points out: You should drink a small amount of water before exercise, and you can't feel thirsty and drink. A small amount of water can be replenished during exercise, but the principle of a small amount of water should be noted. For the average athlete, there is no intention to control it. This amount varies from person to person, sweating more, just drink more, sweat less, you can drink less.

Proverb 4: Drinking sports drinks is no better than drinking water

Rumors: Sports drinks have many benefits over ordinary water. First, carbohydrates in sports drinks can maintain blood sugar levels during exercise. Second, carbohydrates and sodium in sports drinks will accelerate the body's absorption of water. Not only that, sodium also allows people to drink more water while exercising, which is essential for the body's hydration. In addition, sodium can help the body maintain the moisture intake. If you exercise longer, or if the weather is hot and humid, sports drinks are a better choice than water.

Nutritionist's advice: If you have the conditions, of course, sports drinks are good. The key to sports drinks is to look at the ingredients in sports drinks, and to add electrolytes, vitamins and sugar. For general fitness, mineral-rich mineral water is enough.

Proverb 5: What to eat before exercise is not important

Rumors: The food you eat before exercise is not insignificant for fitness training. Its impact depends on the intensity and duration of the exercise. The purpose of eating before exercise is to reduce hunger and ensure that there is enough glycogen in the body to make the athlete feel comfortable. To achieve these goals, the foods consumed before exercise should contain large amounts of carbohydrates, moderate amounts of protein, and as little fat and fiber as possible.

Nutritionist's advice: Avoid eating a large amount of sugar foods 1 hour before the start of physical activity, which will cause excessive insulin release and rapid rise in blood sugar, which will lead to reactive hypoglycemia. During exercise, muscles need to consume a lot of glucose. The glucose in the blood consumes quickly in exercise. Therefore, it needs the supplement of muscle glycogen and liver glycogen. Ingesting enough staple food can help store more glycogen for exercise. Consumption. Ingestion of appropriate high-quality protein can help repair muscle damage in time. At the same time, adequate intake of nutrients such as vitamins and minerals ensures that the body is in an optimal state. Appropriate supplementation during exercise or after exercise.

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