Good body = three points to eat + seven points to practice
Fitness men and women usually need to supplement the daily nutrition of the 7 major categories, fitness people will consume more nutrition daily, the demand for nutrition will also be greater, we should know how to supplement the healthy nutrition, rather than blindly eat Oh!
. What is a fitness meal?
In terms of food nutrition, any meal is composed of three nutrients, fitness meals are also the same: 1.
The above three are the most abundant nutrients in food, so they are called "macronutrients", and their counterparts are "micronutrients", which include vitamins and minerals.
. There are some differences/characteristics of fitness meals compared with normal meals
1. Carbohydrate, protein and fat ratio
Generally speaking, carbohydrates take the lead, followed by protein, and the rest is given to fat
2. The protein intake requirement is higher than the general meal plan
For fitness people, 1.5-2g/kg/day protein intake is more standard, so a 70kg fitness person needs about 105-140g of protein per day, divided into 4 meals, then each meal should consume at least 25g of protein, equivalent to a cooked chicken breast of about 85-90g, or about 125g of cooked fish;
3. Carbohydrates should prefer whole grains that are rich in dietary fiber and not deeply processed
These staple foods are not easy to cause post-meal blood sugar fluctuations, a strong sense of satiety, and high nutritional value;
4. Fat should be high quality unsaturated fatty acids.
Such as: olive oil, corn oil, deep-sea fish, raw nuts, etc. These fats have a promotional effect on the health of the body, nevertheless, for most people, fat should still make up the smallest part of the overall diet, such as 10-15%.
5. The three major white powders are white sugar, white salt and white flour that we try not to eat
If you can not avoid to eat, we should do low salt and sugar, too much salt and sugar is not only unhelpful to the body, and will bring damage to the cardiovascular and endocrine system, affecting the efficiency of muscle gain and fat loss, is a fitness meal should try to avoid the substance.
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