1. Protein Intake of fitness people: between 1.16g and 1.5g per kilogram of body weight per day , Schwarzenegger is 2.2g, so you don't think that the more you eat, the better, there is no need. Replenishment frequency: Generally speaking, if the fitness intensity is guaranteed, if you want to gain muscle , you should add protein every 2 to 3 hours to ensure the efficiency of muscle synthesis throughout the day. 2. Carbohydrates The intake of ordinary people is: 50-60% of total calories, about 2.3-3.6 g / kg body weight. Especially after training, carbon water should be added in time. Because you will consume a lot of sugar during strength training, there is no energy for protein decomposition and absorption. Even if this protein is eaten in vain. People who have been on a low-carbon water diet for a long time will use fat and protein as energy sources. Fat-decomposing substances are called ketone bodies. Excessive accumulation of ketone bodies will cause ketoacidosis. In addition, the combination of protein and carbohydrate 1: 4 or 1: 3 can slow down the absorption rate of the two , prevent the insulin response from being increased at the peak of blood glucose, and reserve enough sugar for muscle cells to repair. The ratio of the three major energy supply materials 1. Muscle training 6: 2: 2 = Carbon water: protein: fat , which is the ratio of calories, it is recommended to add meals. 2. Fat loss training 5: 2.5: 2.5 = Carbon water: protein: fat, fat is not the enemy, inferior fat is. Supplement after training Generally speaking, carbon water and protein should be supplemented in time within half an hour after fitness. The specific amount, of course, depends on your total diet during the day, more and less supplements. In principle, the muscle gainers almost do n’t need to consider the problem of excessive carbon water , because under considerable intensity of training, you only have to eat "Not enough", there can be no more to eat. For the fat-reducing population, post-meal exercise is a good choice. You don't need to be extremely harsh for a few meals before exercise, but you can concentrate on it during training, which can also achieve a good weight loss effect. Car Organizers,Seat Back Organizers,Trunk Organizers,Car Seat Organizer,Backseat Car Organizer Ningbo Yinzhou Hengxi Winbate Household Product Manufacturer , https://www.winbate.com
