Nutrition to everybody it is indispensable, the person that is engaged in strong and handsome training needs enough nutrition more, little imagine, such training won't get good result. Because of this begin to learn strong and handsome person should notice the following principle of 5 big strong and handsome nutrition:
The muscle of quantity of heat with compensatory and enough 1. grows is energy consumption wanting pass the time in a leisurely way, without enough quantity of heat, make sure sarcous grows normally impossibly.
The carbohydrate with compensatory and enough 2. is strong and handsome the energy when training basically is offerred by glycogen, absorbed carbohydrate can complement glycogen, supply energy, prevent to train the muscle that cause to decompose
3. is compensatory and high grade protein of albumen raw material is the cornerstone that muscle forms, also be the foundation that muscle grows, because this must absorb enough high grade protein everyday.
4. stimulative synthesis, decrease decompose when sarcous synthesis is more than when decomposing, muscle grows, narrow conversely. Because this wants to notice to fight muscle to decompose, stimulative albumen is synthesized.
5. maintains the growth inside system of appropriate hormone standard hormone, insulin and Gao ketone are crucial to the synthesis of muscle protein. Taste through food and nutrient complement but level of adjusting control hormone, exciting sarcous grows.
The prandial nutrition of abecedarian is compensatory
The arrangement with prandial 1.
Abecedarian uses “ solar eclipse ” of 5 eat law is relatively appropriate: Namely daily eat 5 times. 20% what the scale of 5 eat occupies round-the-clock gross for breakfast, add eat to occupy in the morning 10% , lunch is occupied 30% , add eat to occupy afternoon 10% , dinner is occupied 30% .
The composition with prandial 2.
Daily diet deploys formula to be: The carbohydrate of measurable protein, less adipose, high content. The scale of 3 kinds of main nutriment should be 20 ∶ of 25 ∶ 55 the left and right sides.
The content of the staple food and the sweet potato such as steamed bread, noodle, rice, oaten, carbohydrate that waits tomato patch is very high, can serve as first selection.
Protein is the nutrient source with muscle the mainest growth, strong and handsome disciplinarian photographs a person proteinly to should be given priority to in order to be not fat or low grease food, wait like fowl of defatted milk, egg white, fish, flay, beefsteak.
Maintain human body to grow normally what need and inside body cannot complex fatty acid calls indispensible fatty acid, in oil of olive oil of much consist in, corn and soybean oil. Right amount absorb can satisfy human body need already, the happening that won't increase cardiovascular disease again odds.
3. eats alkalescent food more
Of normal person humoral show alkalescent, the candy inside body building rear body, adipose, protein is decomposed in great quantities, the acidity material such as generation lactic acid, phosphoric acid makes the person feels muscle, articulatory to acid bilges, spirit is tired. Answer right now the alkalescent food of and so on of edible vegetable, sweet potato, orange, apple, maintain the fundamental balance of the acid-base value inside body, what bring with eliminating motion as soon as possible is fatigue.
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