What to eat for fitness and exercise? It has good muscle building effects

supplementing with high-quality protein, carbohydrates, healthy fats, vitamins, and minerals after fitness exercises can help improve muscle growth. There are mainly foods such as chicken breast, eggs, whey protein, oats, nuts, etc.

1. Chicken breast

Chicken breast is a typical representative of high-quality protein, with high protein content and low fat content. Each 100 grams of chicken breast contains about 30 grams of protein. The protein in chicken breast contains all the essential amino acids needed by the human body, especially leucine, which has a high content. Leucine can activate the mTOR signaling pathway to promote muscle protein synthesis. It is recommended to use low-fat cooking methods such as boiling and baking to avoid frying and damaging nutritional value.

2. Eggs

Eggs are a highly cost-effective source of protein, with each egg containing approximately 6 grams of high-quality protein. The bioavailability of egg protein is as high as 94%, which is easily absorbed and utilized by the human body. Egg yolks are rich in vitamin D and choline, and vitamin D helps with calcium absorption and muscle function maintenance. It is recommended to consume 1-2 whole eggs per day, and fitness enthusiasts can increase their protein intake according to their needs.

3. Whey protein

Whey protein is a fast acting protein extracted from milk, with a fast absorption rate and rich content of branched chain amino acids. The β - lactoglobulin and α - lactalbumin in whey protein can quickly provide synthetic materials for muscles. Supplementing whey protein within 30 minutes after exercise can maximize muscle repair and growth. You can choose different types such as isolated whey protein or hydrolyzed whey protein.

4. Oats

Oats are a high-quality source of complex carbohydrates, rich in dietary fiber and B vitamins. Oats have a low glycemic index and can provide sustained and stable energy. The β - glucan in oats helps regulate blood sugar levels and avoid excessive fluctuations in blood sugar levels after training, which can affect recovery. It is recommended to choose plain oatmeal and avoid adding too much sugar to ready to eat oatmeal.

5. Nuts

Nut foods such as almonds, walnuts, etc. are rich in healthy unsaturated fatty acids and vitamin E. Unsaturated fatty acids help reduce inflammation caused by exercise, and vitamin E is a powerful antioxidant that can alleviate oxidative stress damage. Nuts also contain a certain amount of plant protein and magnesium, which is involved in muscle contraction and energy metabolism processes. Eating a small handful of nuts every day is enough to meet your needs. During the period of fitness and muscle building, it is important to pay attention to the principles of balanced nutrition and moderation in diet. In addition to the above-mentioned foods, sufficient water intake and abundant vegetables and fruits should also be ensured. Timely supplement nutrition after training, and it is recommended to consume protein and carbohydrate rich foods within 30-60 minutes after exercise. Avoid excessive intake of a single nutrient and maintain a moderate calorie surplus over the long term. At the same time, it is necessary to ensure sufficient sleep and a scientific training plan, and multi-dimensional cooperation can achieve the ideal muscle building effect. If there are special health conditions or dietary restrictions, it is recommended to consult a professional nutritionist to develop a personalized plan.