What to drink during fitness?
It is best not to drink during fitness, because drinking can inhibit muscle growth, but also has many harmful effects on the human body.
Because even if not fit, for normal alcohol intake and carcinogenic risk related to fitness can not drink, because fitness drink can also lead to reduced muscle mass, fitness equal to white Jian.
1 gram of glucose is 4 calories, 1 gram of protein is 4 calories, 1 gram of fat is 9 calories, while 1 gram of alcohol is 7 calories, calories are high, the first is not conducive to weight loss, alcohol in The body's metabolism is anaerobic glycolysis on the liver is not good, alcohol can also stimulate the nervous system, is not conducive to muscle domination, drunk exercise produces a person excited, leading to sports injuries.
What to drink during fitness
1, alcohol inhibits muscle growth
A few hours before going to sleep is the peak of growth hormone secretion, but because alcohol disrupts the normal sleep rhythm, the release of growth hormone will be reduced, reducing the proportion of up to 70%, so alcohol will destroy the original can do the muscles Formation process.
Studies have shown that low alcohol intake (drinking less than 0.5 g / kg) has no effect on muscle growth and promoting hormone secretion, but if you continue to drink it will change, and after drinking 10-16 hours after 3 cups, the level of inflammation after exercise will be reduced.
2, alcohol hinder fat burning
When alcohol enters the body, fat burning stagnates for about 12 hours, which affects the efficiency of lipid-lowering.Secondly, the human body tends to store the heat of alcohol as visceral fat, and if we do, we often say that beer belly.
Alcohol also stimulates appetite, allowing you to stop eating because people have a natural control mechanism to regulate the amount of food they eat, and when you drink it breaks the mechanism and becomes uncool and crazy Ingesting all types of foods that may not be eaten when you are clear can be imagined, which is obviously not a good thing for people who are eating less fat.
The effect on appetite may be related to the type of wine. Common types of appetite increase are: Beer & White Wine<红葡萄酒<鸡尾酒.
If you really want to drink, it is recommended to choose beer or white wine, at least a little help to suppress appetite, to avoid modulation of wine, cocktails, mixed alcohol, sugar alcohol means that you will store the calories of sugar Oh.
3, alcohol inhibits growth hormone
The effects of alcohol on hormonal levels also affect the recovery of the muscles and nervous system. Drinking alcohol not only reduces your training efficiency, but also affects every training session later, so you do not drink until you recover (until you recover) Is the basic common sense!
4, alcohol affect testosterone release
Alcohol hinder the normal workings of testosterone, because when you drink alcohol, the liver metabolizes alcohol produces a toxic substance that directly affects the release of testosterone, a toxic substance that lowers the testosterone concentration and causes muscle growth to stagnate or even disappear.
Diet taboo during fitness
1, raw vegetables
Unprocessed raw vegetables should not be used after workouts Carrots, celery, peppers and broccoli may be healthy, low-fat foods but not suitable for exercise because they are not enough to replenish energy to maintain a healthy metabolic rate However, if you must eat vegetables, you can add sauces such as yogurt, nut butter or chickpea sand to make salads, but do not use butter.
2, high-fat fast food
Potato chips, french fries, burgers, hot dogs and corn flakes, for example, can quickly fill hungry stomachs, but eating at the gym is the same as putting the previous workouts down the road. The fat in these foods is hard to digest, not people's exercise After hoping to see the situation, after exercise need to add glycogen, rather than increase the body's stored fat.
3, dessert snack
Snacks such as donuts and bread are not nutritious but have high levels of fat and calories. Although carbohydrates are needed to supplement muscle fuel after exercise, whole-wheat bread with peanut butter or fruit jam is more suitable.
4, soft drinks and fruit juice
However, it is not appropriate to drink sweet drinks, including soft drinks or fructose-containing juices, after a period of exercise. Drinking sugary drinks after strenuous exercise can have an adverse effect because it reduces metabolism and thus impedes weight loss. Transport can also drink attention, only when needed to drink, to add the electrolyte can be lost, thirst more suitable for drinking water, can eat root banana to add potassium.
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