Girls' diet during fitness

Female friends need to pay attention to many things when doing fitness. The purpose of fitness is to maintain a good body shape, so you must pay attention to your diet during fitness, otherwise no matter how effective the fitness is, it will be in vain. The diet during fitness can supplement bones and protein, as well as lemons and vitamins, so as to maintain a healthy body shape and control fat intake.

The correct diet for girls' fitness

1. Supplement bone and protein

Because women's subcutaneous fat, fat weight, body fat, and waist-to-hip ratio are higher than men's, their innate body fat composition is higher, and the skeletal muscle that supports the daily basal metabolic rate is lower than that of men. Therefore, it is particularly important to increase the basal metabolic rate through exercise. Jogging, road running and swimming can all increase bone density. After exercise, supplement 3 portions of carbohydrates and 1 portion of protein to replenish lost muscle and increase basal metabolic rate.

Women start to lose muscle after the age of 25. Some studies show that muscle mass is lost at a rate of 0.5% to 1.5% per year. This makes it more difficult for girls, who are born with less muscle mass than boys, to maintain muscle mass or even basal metabolic rate. In order to maintain muscle mass and repair after exercise, it is recommended to supplement high-quality protein and carbohydrates such as lean meat, milk, bananas, eggs, etc. within 30 minutes to one hour after exercise, but still limited to 300 calories. These calories will not be stored as fat. Women usually exercise to sculpt their bodies, unlike men who mainly build muscle. They do not necessarily need to supplement with a large amount of high-protein food to build muscle after exercise.

2. Supplement citric acid and vitamins B1 and B6

In addition to drinking at least 250 to 500 ml of boiled water and mineral water during exercise, you should also avoid drinking diuretic drinks such as coffee and tea to prevent excessive dehydration. At the same time, you should supplement citric acid, mainly with slightly sour fruits such as: oranges, apples, kiwis, etc. The citric acid rich in them helps promote liver regeneration. You can also moderately supplement vitamins, B1 and B6 to help calm muscle nerves and avoid cramps.

Tofu and bean products are good sources of calcium, because they contain natural soy isoflavones, which help calcium absorption. Black sesame, almonds, pistachios, cashews and other nuts can increase vitamin E, which indirectly helps to strengthen bone density, but should be consumed in moderation and not more than one serving. Seafood such as anchovies, small fish, clams, etc. are also high-calcium foods that can be eaten with every meal.

3. Increase the intake of iron, folic acid and vitamin B12, and appropriately supplement vitamin B2, B6 and vitamin A

During menstruation, you should pay special attention to iron supplementation. You can choose liver, oysters, shellfish, kidney, heart, lean meat, chicken, fish, etc. Or dry beans and vegetables with high iron content in plants, raisins, red dates, black dates, green leafy vegetables, whole grains, etc. are also good choices. In addition, vitamin B6 can improve the bone marrow's utilization of iron, vitamin B2 can promote the absorption of iron from the intestine, and vitamin A can improve the body's absorption and transport of iron. It is recommended to take them together, such as germ rice, whole wheat flour, beans, eggs, pig liver or pork, beef liver, chicken liver, fish, eggs, and purple rice and cherries rich in vitamin A. In addition to helping absorption, they also have the function of replenishing iron at the same time.