After I started my fitness science, I was constantly asked “How do you train”, “How to eat fat loss/enhanced muscles”, “How much to eat every day”, “Which food to eat?” “G”, “How to distribute in the morning and evening”, etc. Today, I will talk about the fitness diet.
First of all, I want to say that the nutrients of each food are different, and everyone’s fitness plan is different, for example Some increase muscle, some reduce fat, some have a larger amount of training, some have a smaller amount of training; each person’s weight and basal metabolism are not the same. So below I can only give some overall advice, not a very careful meal for the individual.
The staple food is an essential part of our lives. However, many people start to have doubts about the staple food after they have exercised, and even simply do not eat the staple food and replace it with other low-calorie foods. This is absolutely not desirable!
Our common staple foods can be divided into three categories: cereals, rhizomes and pasta.
Cereals are the seeds and fruits of plants, and they are the most traditional and staple foods we usually eat.
Roots, as the name implies, are the roots of plants. They not only appear as staple foods on our table, but more often as vegetables.
Fitness staple foods have higher requirements for pasta. Pasta made from traditional wheat flour is generally not eaten because it is easier to gain weight.
The staple food is rich in carbohydrates, which can be directly converted into energy to energize our body. The required energy is 65% to 70% from the staple food. Therefore, if you do not eat the staple food, you will have adverse reactions such as fatigue and dizziness. In addition to protein, fat, and starch, the staple food has many essential minerals and trace elements. Different types of staple foods have different nutrient content. Therefore, it is also important to ensure that the staple food has a certain richness.
I believe many small partners still don’t know which staple food is really suitable for them.
Growth Muscles: The essential substances for muscle formation are carbon water and protein. Carbon water gives us energy, and protein promotes muscle production. Therefore, the following staple foods are characterized by high protein and high carbon water.
minus Fat: To reduce fat, you should choose medium and low GI, high dietary fiber staple food. Such staple foods are full of satiety and the intake will be reduced accordingly.
Fitness must eat: The staple food should be combined with thick and thin, although the coarse grain is more suitable for reducing fat and muscle, but from our eating habits, rice and wheat are also essential.
Fat: As one of the three major energy-enhancing nutrients, fat is a necessary source of human body function. Whether it is gaining muscle or reducing fat, you must take proper amount of fat.
The fat contains unsaturated fatty acids, which can lower the harmful cholesterol and triglycerides in the blood, and can effectively control the body’s blood lipids. Concentration, prevention of cardiovascular disease, and improvement of endocrine function.
According to the Chinese Dietary Guidelines, it is recommended that the daily fat intake is 20% of the total calorie intake per day. ~30% [If you consume 2000 calories a day, it is 66 grams of fat.
Daily intake of fat= (calorie intake × 30% ÷ 9 calories per day) g
fat should also be eaten, reasonable intake “right “The fat will not only make you fat, but also make your fitness effect more effective.”
It is recommended to choose a variety of ingredients instead of fat from a single ingredient. For example, if you want to consume 46g of fat, you can eat it like this:
Cashfruit 15g=6g fat/avocado half=8g fat
Olive oil 10g=10g fat/Tuna 100g=5g fat
Egg 2=9g fat/Peanut butter 15g=8g fat
In the diet, we must beware of these pits : First, the protein intake is too high
We all know the importance of it for fitness enthusiasts. Protein is an important component of all cells and tissues in the human body. It is the material basis of life and we build muscle to improve body shape. The most important nutrients.
But this does not mean that you only need to pay attention to the protein, or the protein intake must be as high as possible, even in the muscle-building period, we can consume relatively more calories. However, because the amount of muscle we can grow is limited for a certain period of time, ingesting more protein than you need is not only a waste of nutrients, but it may also increase your fat growth.
Second, vegetable and fruit intake is too low
Long-term low intake of vegetables and fruits will make your vitamins, minerals and dietary fiber inadequately consumed, leading to constipation, bleeding gums, gastrointestinal function, and loose bones. In addition to health problems, during the muscle-building period, this will make you lose your appetite, it will be harder to eat the calories you need, and it will also affect the absorption rate of nutrients. In the period of fat loss, more vegetables can also help. You increase your sense of satiety and better control your diet.
Three, the diet is not regular
This is also modern Very prone to problems, there are too many external factors affecting you, so that you can’t eat according to the arrangement you want, and this will significantly affect your gastrointestinal function, and it will make you unable to gain during the muscle-building period. Ingesting enough calories can make you more affliction with hunger during the fat loss period, making it harder to control your calorie intake.
Recommendation 1. Reasonable use of supplements, as they are more convenient to store and carry. 2. Prepare some simple foods, such as bread, beef jerky, nuts, etc., where you are staying. 3. Do a good job of macroscopic calorie and nutrient ratio regulation. Don’t be too harsh on the quality of food. It may be worse to have a long-term fasting activity than to eat something that is not so healthy.
Four, too much believe in fat-reducing supplements
Recommended men’s diet (carbohydrate: protein: fat):
6:3:1 (lower sebum) or 5:3:2 (moderate sebum).
Proposal for women’s diet (carbohydrate: protein: fat):
4:4:2 or 4:3:3.
Recommended for some ingredients
Quality Carbon Water: Brown Rice, Oatmeal, Whole Wheat Bread, Whole Wheat Pasta/Macaroni, Corn, potato, purple sweet potato, beans, millet, yam, etc.
Quality protein: chicken breast, egg (boiled), fish (salmon, squid, tuna), shrimp, beef, shellfish, milk, yogurt, etc.
High-quality lipids: vegetable oil (olive oil, corn oil, etc.), flaxseed, pumpkin seeds, soybeans, almonds, walnuts, cashews, pistachios, etc.
Vegetables: broccoli, celery, asparagus, lettuce, tomato, spinach, carrot/white radish, kelp, cabbage, baby dish, lettuce, mushroom, etc.
Fruits: dragon fruit, cherry, banana, apple, blueberry, kiwi, grapefruit, pear, avocado, etc.