How to eat summer fitness recipes?

Fitness and weight loss exercise is a very exhausting thing,especially in summer, when the weather is hot, the exercise consumes more energy, so it is very important to choose a reasonable diet and fitness recipes. Eat more fruits before summer exercise, pay attention to the supplement of diet and water, as well as the supply of nutrients such as protein supplements and thermogenic supplements. The following provides you with some knowledge about how to eat in summer fitness and what nutrition to take in three meals, as well as some summer fitness recipes. Let's take a look!

Dietary instructions before exercise in summer

1. Eat more fruits

A main course rich in starch (macaroni, rice, potatoes) every day should have dried bread, bread, or other cereal; Two or three fruits a day. When the exercise time is prolonged, sweets and sweet drinks need to be supplemented.

2. Eat 1 hour before exercise.

There is only one word for people who take part in fitness activities: eat! But eat at least one hour before you start exercising. This is to avoid digestive dysfunction caused by physical activity. Similarly, avoid eating indigestible foods, such as juicy vegetables and fried foods. Ideally, three meals a day and snacks can make the body replenish nutrients regularly.

3, the appropriate amount of water.

Muscle movement leads to sweating all over. You need to drink 1.5 liters of water every day, and you must increase it by half a liter to 1 liter per hour during exercise (1 liter if the outside temperature exceeds 25℃). Drink 1/4 liter of mineral water 15 minutes before starting exercise; During the exercise,at least 1/8 liter of mineral water should be added every 15 minutes. If the exercise is intense, you need to add water- mixed fruit juice (1/3 fruit juice, 2/3 water). Supplement carbonated soda, fruit juice or vegetable juice and milk immediately after exercise (1/4 liter to half liter of water according to the length of exercise) to eliminate toxins in the body.

Nutrients to be supplemented for exercise
1. Protein supplements
Protein supplement is the first choice for bodybuilders to supplement protein. It not only has reasonable amino acid composition and high utilization rate of human body, but also can improve anabolic metabolism in vivo to some extent. High-quality protein supplements can provide you with an extra 40 to 50 grams of protein every day to help your muscles grow. There are many kinds of protein supplements, such as whey protein and protein powder, which usually have obvious effects within 4 months. When you are designing your own diet, it is very important to follow the standard of at least 25 grams of protein per kilogram of body weight. Among them, isolated whey protein is known as "the upstart tonic" and is popular in the market. It is processed by high temperature ion filtration on the basis of whey protein. Compared with ordinary whey protein, isolated whey protein has higher biological value, higher protein utilization rate and longer protein release period, which has three more advantages.

2, heat tonic
Careful and reasonable use of heat-producing supplements will help to reduce body fat. The supplement containing ephedrine, together with caffeine, can suppress appetite, promote metabolism, increase training volume, and maintain muscle volume during weight loss. It is best to take a low dose at first in the morning, and then gradually increase it to the recommended amount within two or three weeks, that is, 20-25 grams of ephedrine and 200 milligrams of caffeine. Never exceed this dose, otherwise it will have annoying side effects. Take it for at least 3 months, 3 times a day, and you can get obvious lipid-lowering effect.

3. Zinc-magnesium mixture
This is a special mixture containing zinc, magnesium and vitamin B6. Zinc-magnesium mixture is the core tonic at the same level as vitamin preparation. Its advantage is to speed up the recovery of the body and further improve muscle STRENGTH by improving the level of hormone and sleep quality. In order to get better effect and avoid the interference of calcium, this supplement should be taken on an empty stomach 30 to 60 minutes before going to bed. Take three capsules at a time.

How to eat fitness in summer
The first meal: breakfast: As there is no food for one night, the body is in urgent need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" slowly and can provide energy for a long time, which is a better choice. Of course, you also need to take protein to maintain a continuous flow of amino acids in the blood, which helps to prevent catabolism in muscles. This meal should provide about 50 grams of protein.

The second meal: snacks in the morning. About 3 hours aftern breakfast is the time to eat again. This is one of the smaller meals in a day, which only needs to make the body get energy supply and maintain a continuous flow of amino acids in the blood for the rest of the morning. Amino acids come from protein, and protein can choose chicken breast or high protein powder for this meal. You can also eat some carbohydrates, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders.

Third meal: lunch. The lunch focused on protein, which also included complex carbohydrates and vegetables. Protein food, such as beef and salmon, is a good choice in the muscle building stage, because they can provide extra calories (fat) besides protein. The fat contained in salmon and other fish is healthy fat. As for carbohydrates, you can choose any complex carbohydrates you want, such as potatoes, rice and pasta.

The fourth meal: before training. Like morning snacks, the main purpose of this meal is to ensure a continuous flow of amino acids in the blood. It should be taken at least one hour before training. In the muscle building stage, you can choose one. A high-protein drink with some carbohydrates.

The fifth meal: after training and dinner. This meal consists of two parts. The first part is the drink that is taken within 30 minutes after training. Whether you are trying to gain

muscle mass or lose body fat, you should take simple carbohydrates to supplement the glycogen reserves consumed during training. The ideal way is to eat protein and carbohydrates in a ratio of 1: 2. It is ideal to take 25-30g of protein, because you should not only ensure sufficient amino acids to rebuild muscles, but also slow down the absorption rate of simple carbohydrates due to excessive intake of protein.

Recommended summer fitness recipes
1. Basil mozzarella cheese salad
Ingredients: mozzarella cheese, tomato, pasta, basil leaves, garlic, balsamic vinegar, olive oil, salt and black pepper.

Practice: Mash garlic, add 1/3 cup of balsamic vinegar and stir well. Boiling water, cook 2 cups of cat's ear pasta (bought in the supermarket). Cut the tomato into pieces and shred the basil leaves. Prepare 2 cups of dry cheese, add the prepared balsamic vinegar juice and mix well.

2. ABC vegetable soup
Ingredients: carrot 100g, potato 100g, onion 50g, tomato 100g, corn 50g, black pepper 3g, salt 3g and broth 1000ml. method of work

1. Peel potatoes, carrots and tomatoes and cut them into large pieces, cut onions into filaments and cut corn into sections.

2. Start the "dry stir-frying" mode in the stew pot, add a little oil, add shredded onion and carrot pieces after the oil is hot.

3. Stir-fry for a while, then add potato pieces and tomato pieces and stir-fry for about 2 minutes.

3. Broccoli and carrot beef patties
Ingredients: 200 grams of broccoli, 1 carrot, some beef patties, a little fungus, oil, salt, soy sauce, minced onion and ginger, cooking wine, starch, pepper and chicken essence.

Practice:

1. Chop the beef into minced meat, add salt, minced onion and ginger, cooking wine, starch, pepper and chicken essence, stir evenly in one direction, and fry both sides slightly browned.

2, broccoli picked small pieces of drowning, carrots washed and sliced, fungus soaked.

3. Stir-fry shallots and ginger in hot oil, stir-fry broccoli, carrots and fungus, and simmer in half a bowl of water for 3 minutes.

4, put beef patties to collect soup, add salt and chicken essence to taste.

4. Braised minced pork and cauliflower
Ingredients: 1 cauliflower, 0.5 tbsp minced chives, 0.5 tbsp minced garlic, 1 tbsp minced meat, appropriate amount of broth, salt and oil.

Practice:

1. Cut cauliflower and soak it in light salt water for more than half an hour to completely remove the residual pesticides in it. Take it out and drain it.

2. Heat the oil pan, pour in garlic and saute; Pour in cauliflower and stir-fried minced meat, stir-fry evenly.

3, cauliflower may be difficult to stir-fry all, so it is best to add a little broth (about half a bowl) to the pot when frying, and cook it. When the broth is cooked, the dish will be cooked.

4. Add proper amount of salt before cooking, season, and sprinkle with a little chopped chives, and a fragrant braised minced pork cauliflower will be ready. Disclaimer: The above methods are derived from the program system index or shared by netizens, and are for your reference only. They do not represent the research viewpoint of this website, which proves to be effective. Please pay attention to the authenticity and authority of the content source.