Fitness Strategies: Top 5 Fitness Strategies for Men

　　1. Get enough carbohydrates

　　Carbohydrates are the basic energy supply substance of the human body. During exercise training, energy is mainly provided by glycogen, so we must replenish sufficient glycogen. The most effective way is to consume a carbohydrate-rich meal before bodybuilding training, before competition, or at breakfast to prepare for providing adequate training energy. At the same time, in order to obtain good training effects, you also need to pay attention to supplementing sugary drinks before, during and after exercise.

　　In addition, a meal after training is equally important for bodybuilders. Proper carbohydrate intake can transform the catabolic state of muscles caused by training into the anabolic state of increasing muscle size. Don't just eat simple carbohydrates, because they are quickly digested and cause insulin secretion to peak quickly and fall back quickly, causing blood sugar to drop, which is not conducive to glycogen reserves. Another side effect of eating only simple carbohydrates: To prevent the rapid drop in insulin levels, the body will secrete another hormone, glucagon, which causes catabolism and the destruction of muscle tissue. The earlier you replenish carbohydrates after exercise, the better, because glycogen synthase activity is highest in the first 5 hours after exercise. It is recommended to replenish some carbohydrates within 2 hours (no more than 6 hours) after exercise, generally 0 per kilogram of body weight. 7 to 1 g can maximize muscle glycogen reserves. Consuming simple sugars in the first few hours after exercise has a higher rate of glycogen synthesis than complex sugars. after exercise with Grape Mainly supplement sugar and oligosaccharides, and you can consume some fructose drinks.

　　A reasonable way to replenish carbohydrates is to have rice, steamed buns, etc. as the staple food for daily meals, and oatmeal, bananas, etc. as a pre-training meal. During exercise, a sufficient amount of sugary drinks should be added in time to ensure sufficient energy and stable insulin secretion levels required for muscle activity, and to reduce protein decomposition caused by insufficient sugar supply during training.