10 points must be known before the US Sports Medical Association! Effectively helps to increase muscle and lose fat

In recent years, the country has been in full swing, and more and more people have begun to exercise their bodies and train their physical abilities. It is important to find the strength and frequency of their sports that suit them. Before performing a sports exercise, you should first understand your physical condition and how to supplement before and after the sports, and understand which cathartic factors in the body will affect the sports performance. Only by knowing yourself and your enemy can you achieve the best results. The following are 10 things you must know about sports nutrition in the US Sports Medicine:

1. Determine the factors for health: The body's muscle to fat ratio

Before exercising, first understand whether you have too little muscle and too much fat, and find ways to increase muscle and lower fat (sport and eat). After training, when you stand on the weight measurement, your weight may not change, but your body proportions look better and your body is healthier.

{2. Strengthen muscle endurance

2. Maintaining sufficient heat can help promote Intra-improve hormone synthesis

3. Good nutrition distribution to maintain physical health

4. Enough sleep

5. Choose the right time to take enough protein to promote the synthesis of muscle protein

3. Protein: Not only multi-poly Just recharge. The focus is on the quality and recharge time

If you are already a sportsperson, the body needs twice the protein that is not as good as that of non-sports, but eating only protein is not enough. It must be supplemented at the right time and reasonable energy balance. Otherwise, replenishing protein casually will not meet the needs of the body.

4. Three meals are prone to affect health

Three meals are prone to irregularity or not eating due to busyness, which may not be able to meet the body's hot needs and may also cause many health problems, including increased body fat and excessive weight, which will cause harm to the heart.

5. Eating helps maintain the ecology of cerebral fungi.

Inadequate intake of fresh fruits and vegetables will affect the ecology balance of cerebral fungi, thereby leading to an increase in body fat and reducing sports performance. Eating a large amount of fresh fruits and vegetables helps maintain the growth of good bacteria in the kidneys, not only can it also extract appropriate amounts of carbohydrates and gain energy.

6. Food selection is very important

When processing and empty hot food are collected for a long time, nutritional problems will arise. As much as possible in your diet, it is mainly varied and original foods, so that the body can obtain balanced nutrition.

7. The body energy is insufficient under exercise.

The heat intake is not sufficient to provide the energy consumed by exercise and the energy consumption to maintain normal physical health functions.

8. Poor internal hydration and poor performance. Maintaining fluid balance is important, including maintaining heart beat, sweating rate, delivering nutrients to cells and promoting the removal of internal supracoidal waste.

9. Body repair is very important after exercise.

By exercising pressure on the muscles, it will take time to repair muscles after exercise, so that you can fully benefit from the exercise. Enough sleep and maintaining proper diet are also of great help for muscle repair.

10. Learn to adjust the appropriate pressure

Long-term high pressure can easily affect dietary behavior, and it is easy to want to eat high-fat, high sugar and other high-heat foods. If you want to find a suitable way to reduce pressure, you can try music, sing, etc., which will help improve your sports performance.

Responsible editor: Chen Yaomei