My friend Xiao Z has recently become obsessed with fitness, and he has collected several recipes from fitness coaches to show me, and he is particularly puzzled: their diet is so light, the meat is chicken breast and lean beef, and most of the vegetables are mixed with salad or juice juice, basically there is no fried vegetables, not to mention fried food, but all kinds of nuts are available every day, and there are all kinds of whole grains, whole grains and potatoes account for a large proportion, and egg white and milk can be eaten as a meal. Like many people, Xiao Z thinks that the coach consumes so much physical strength every day, and he should eat more oil and water, because the calories of fat are twice as high as the same weight of starch and protein, but they eat so lightly every day, but their physical fitness is amazing. What is the reason for this?
If you eat with a lot of oil and water, can you have good physical fitness?
Slow-release carbohydrates are the best way to provide long-lasting energy**
The priority of the human body to use energy is to consume blood sugar, followed by muscle glycogen and liver glycogen, glycogen is depleted, and only after glycogen is exhausted, it begins to use fat for energy, but the conditions required for fat function are more complex, requiring a large amount of oxygen Various enzymes and coenzymes, and L-carnitine must transport body fat to the mitochondria for burning, this process is very slow, and fat is difficult to completely decompose, producing ketone acid, lactic acid and other toxins that make people feel tired and even harm the body. This is also one of the reasons for the sore muscles in the body after a long period of high-intensity workouts. Blood sugar and glycogen are the body's favorite energy sources, most of which come from carbohydrates, which consume less oxygen and directly decompose for energy, and the metabolites are carbon dioxide and water, which have no adverse effects on the human body. Why slow-release carbohydrates (what we often call low-GI foods) instead of fast-release sweets, white rice, and steamed buns? Because the latter will cause a large fluctuation in blood sugar, more insulin needs to be used, which is very detrimental to fat loss, and under the action of a large amount of insulin, blood sugar is quickly released completely, and can not be used for a long time. Therefore, if you are doing some short-term, explosive exercise, it is also beneficial to eat some fast-release carbs.
Fats are also divided into good fats and bad fats
Many people think that fat is only found in edible oil and fatty meat, but in fact, there are many hiding places for fat, including coarse grains, eggs, nuts, even tofu and milk, and the pure lean meat and fish we eat also have fat, and even some fruits, such as avocados. Of course, we can call these fats "good fats", which can provide essential fatty acids for the human body, which are very important for maintaining the normal work of the brain function, nervous system, vision, immune system, cardiovascular and cerebrovascular system, hormone system, etc. However, there are some fats, which we call "bad fats", such as the fat in fried foods, various pastries, and fats in processed snacks and fatty meats, which are mostly trans fats and saturated fats, which are extremely bad for human health. In addition, the fats in nuts with hala flavor and rancid cooking oils have been oxidized and turned into bad fats that promote aging. It's worth noting that even if it's good fat, it's important to control the amount of fat you eat throughout the day, not as much as possible. For some fitness athletes who want to reach a certain weight class, it is also okay to increase fat intake moderately.
Good physical fitness is not something you eat, you can practice
Even if two people eat the same meal, there can be a world of difference in physical fitness. For example, a construction worker working on a construction site and a white-collar worker sitting in an office all day in front of a computer will be far better than a white-collar worker who lacks exercise, even if the former is far less fed than the latter. On the premise of ensuring nutrition and calories, physical fitness can be exercised little by little, and many marathon runners are tired and panting for breath when they first start running, but after a year or a few years, they can actually complete 42195 km away. Exercising is a gradual process, in which the cardiorespiratory function is improved, endurance is enhanced, and the body's muscle content is increased, which are all necessary conditions for physical improvement. More muscle stores more muscle glycogen and can be fueled faster and longer. Athletes should desperately consume glycogen in the week before the competition, reduce the amount of exercise 2-3 days before the competition, and increase the intake of carbohydrates in the diet to fill the glycogen for the needs of the competition. The ability of muscles to store glycogen is related to its consumption, and the more it is consumed in the early stage, the more the body gets the hint that it must store more.
After all, we ordinary people are not fitness trainers, and we can't have so much time to exercise and consume, so we should control the intake of fat, especially the bad fats mentioned earlier, or try to eat as little as possible. They do little good other than providing calories, helping you grow more fat, and briefly pleasing your tongue and teeth. **10,000 Fans Incentive Plan