Views:103 Author:Site Editor Publish Time: 2019-06-25 Origin:Site
Training can stimulate muscle growth, but to make the training more effective, your body also needs enough energy and sufficient food. This means you need to know how to make a fitness meal for your own body. The basic collocation principle of fitness meal and the basic training principle are of equal value. Nutrition is the absolute key to developing a strong, healthy and beautiful figure. Training will create a need for nutrition.
Step 1: calculate the energy you need to eat every day
Whether you want to gain muscle or lose weight, one of the most important principles to remember is that when calorie intake is more than calorie consumption, you will gain weight, when calorie intake is smaller than calorie consumption you will lose weight.Before customizing your fitness meal, you need to know how many calories you need, how you distribute them, and whether you want to increase or lose fat. The overall core of these specifications still lies in how you arrange your daily intake.
Step2: understand the macro nutrients of fitness
Three macro nutrients of fitness:protein, carbohydrate, fat. Protein, consisting of a variety of fatty acids, provides structural units for muscles; carbohydrates, the body's energy fuel, including a variety of monosaccharide, polysaccharide and starch molecules; the highest energy density of fat and nutrients. In addition to these three macro elements, water is an indispensable nutrient. Seventy-two percent of the muscles are water, and most gymnasts drink a few liters of water a day. There are also micro nutrients, which include vitamins, minerals, essential fatty acids, and essential fatty acids.
After understanding this necessary nutritional knowledge, you can adjust your fitness meal according to your body function. It is best to adjust the collocation of fitness meals from the three kinds of macro nutrition. Protein is a very important thing, whether you increase fat loss, it is a very important adjustment node. The intake of protein is about 1 gram of protein per pound. Carbohydrates ingest 2 grams of carbohydrates per pound of body weight. Fat intake should be adjusted for each meal should be low fat, do not ingest too much fat.
Step 3: cooking methods of food
We have to choose pure natural ingredients and reject all forms of frying and processed food.
Eggs (about 6 grams of protein per unit weight)
Chicken breast (about 20 grams of protein per unit weight)
Salmon (about 18 grams of protein per unit weight)
Steak (about 23 grams of protein per unit weight)
Tofu (about 16 grams of protein per unit weight)
White rice (about 50 grams of carbohydrates)
Rice flour (about 42 grams of carbohydrates)
Potatoes (about 31 grams of carbohydrates)
Sweet potato (about 36 grams of carbohydrates)
Cooking methods: It’s better not fried, less oil, less salt, less sugar and less seasoning, preferably a natural way of cooking food, which is the best and can maximize the retention of food nutrition. With the exception of dinner with friends, it is also best to choose steamed, boiled food, away from fried. Don't eat at KFC McDonald's, stay away from high-calorie and fat foods.
After exercise you need to relax your muscle. It’s a good idea to enjoy foot massage after the tiring training and an ample delicious fitness meal.