Fitness Nutrition - Teach you how to write a nutrition plan - fitness diet

Teach you how to write a nutrition plan

30% training and 70% eating, illustrates the importance of diet when building muscle. So how should we eat it? What you may know is to eat more, including eating more carbohydrates, protein, and even fat. But eating more is not necessarily scientific. The diet plan requires our food to be quantified.

1. Protein, muscle gainers should consume 2-3 grams of protein per kilogram of body weight.

Take a 60kg person as an example, the protein intake should be 2-3x60=120g to 180g. Taking 6 meals a day as an example, we consume about 20 grams of protein at each meal. Because we need different types of protein sources at different times. For example, we need fast-absorbing food in the morning and after training. At this time, the protein can be milk, protein powder, and egg white. During meals, we need proteins that are absorbed more slowly, such as beef, chicken breasts, etc.

The protein content of common high-protein foods is: one pound of milk contains 15 grams of protein, one egg white contains 4 grams of protein, one scoop of protein powder contains 20 grams of protein, one pound of lean beef, chicken breast, fish, lean pork, mutton ( (When all are unprocessed raw meat) contain 100 grams of protein.

2. Carbohydrates, muscle gainers should consume 8 grams of carbohydrates per kilogram of body weight, that is, a 60 kilogram person shouldCarbohydrate intake is 8x60=480. The choice of carbohydrates is also similar to protein. Choose easy-to-absorb simple sugars, bananas, steamed buns, and potatoes in the morning and after training.

Choose slower-absorbing complex sugars such as rice, sweet potatoes, and even whole grains during meals and before going to bed.

The amount of carbohydrates in common high-carbohydrate foods is: a small bowl of rice contains 70 grams of carbohydrates, a steamed bun also contains 70 grams, a bowl of rice porridge contains 35 grams, a corn contains 35 grams, and a The banana content is 35 grams, and a slice of bread contains about 25 grams

3. Eat smaller meals more often. Divide the energy your body needs every day into multiple portions and then take them in multiple portions! Breakfast, lunch, dinner and snacks are available at various times! Overall energy intake remains unchanged

Eating smaller meals more often is more effective at promoting muscle growth and reducing body fat than eating more frequent meals. Eating six or more meals a day allows your body to digest food more efficiently, which allows you to consume more protein and other important nutrients. Of course, what needs to be explained here is that each meal of multiple meals should be small.

Eating every three hours can make your supply of nutrients smoother and more adequate. Doing so will also reduce the risk of body fat storage and encourage you to develop healthier eating habits that include more dietary fiber, fruits and vegetables, as well as protein and fluids.

SimpleFitnessMeal Plan

1. Breakfast 8:00, 500ml skim milk, vegetable waterAppropriate amount of fruit, 2 slices of whole wheat bread, 2 egg whites

2. Extra meal at 10:00, a banana

3. Lunch 12:00, 200g of staple food, 150g of lean meat, 150g of vegetables, appropriate amount of fruit

4. Before training: a piece of bread and a glass of milk

6. Take protein powder (20-40 grams of whey protein powder and two bananas) at 17:30 after training

7. Dinner at 18:30, 200g of staple food, 200g of lean meat, 150g of vegetables, appropriate amount of fruit

8. Half an hour before going to bed, take 20 grams of whey protein or 3 egg whites

Finally, if your training volume is large enough, you can also add protein powder or muscle-building powder to your ordinary daily diet, which can make your fitness effects more obvious. I recommend a muscle technology complex protein muscle-building powder to everyone. Compared with the many brands of muscle-building powders on the market, Muscle Technology is a world-renowned sports nutrition supplement company and enjoys a good reputation in the industry.

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