9 fitness nutrition tips

1. How to estimate how much nutrition your body needs every day when practicing bodybuilding? Generally speaking, a moderate-intensity bodybuilding practitioner needs about 2 grams of protein, 4 grams of carbohydrates, and 0.6 grams of fat per kilogram of body weight. You can make a rough calculation based on your personal specific situation.

　　2. You must have sufficient high-quality protein as the material basis for shaping muscles, so you should eat fresh meat, eggs and milk every day. But avoid processed meat and sugar-filled milk.

　　3. Eat a meal every three hours. If you want to lose weight, then your appetite should be reduced. If you want to gain weight, then your appetite should be increased. However, no matter how much you eat, it is best to divide the daily calories into 5-6 meals, but the ton of rice from 12:00 to 1:00 noon should account for about 60% of the total calories of the day. .

4. Water can be said to be the most important nutrient except sugar, protein and fat. Don’t treat drinking water as a random behavior. You should carefully arrange the amount and time of drinking water every day, just like arranging three meals a day. Generally, you have to drink at least 2 liters of water every day.

　　5. Can you eat a high-fat diet when practicing bodybuilding? This is a controversial question. There are only a few people who think that high-fat diet is beneficial, and all scientific research results do not support this statement. Most athletes still tend to adopt a high-protein, medium-sized sugar and low-fat diet.

　　6. Never ignore your breakfast. If you don’t eat breakfast for weight loss, it can only be that your metabolic rate is reduced, your fat decomposition is slower, and your appetite is strong for Chinese or dinner, and your appetite increases. For bodybuilding practitioners, Not eating breakfast is not only because muscle growth does not get enough nutrition, but long-term fasting will cause some muscle protein to break down for energy. Because even if you eat dinner every night at 8 pm and have Chinese food at 11 noon the next day, there are 15 hours apart.

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7. Don’t be hungry. Put some convenience food in the office or in the bag you carry with you to eat when you are hungry. Hunger will cause accelerated muscle catabolic metabolism, so don’t ignore it Every meal.

8. Why drink sugary drinks after each exercise?

　　Because exercise can increase the activity of a variety of anabolic enzymes in the human body, such as glycogen synthases, which are the highest activity after just 20-45 minutes of exercise. Supplementing sugary drinks during this period can quickly restore the glycogen reserves in the human body and reduce fatigue.

　　If you miss these precious 45 minutes, it will become quite difficult for the human body to completely recover the lost glycogen within 24 hours. Therefore, remember to drink a drink with a sugar content of about 50-75% after exercise.

9. Nutritional supplements: Most top bodybuilders believe that the following 5 nutritional supplements are the best auxiliary means for bodybuilders. The votes of these 5 nutritional supplements are: whey eggs White powder, glutamine, creatine, vitamin C, and compound mineral mixtures (including magnesium, potassium, calcium and zinc, etc.).

A. There are various protein supplements on the market. How to choose the one that suits you? It depends on the goal you want to achieve. For example, getting the largest muscle mass is your ideal, so the decomposed milk protein product, that is, oligomeric amino acid products with enzymatic 3 or 4 peptides, is the best choice.

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B. If you are a vegetarian, you may have some shortcomings in protein nutrition. It is recommended that you add 2-3 grams of compound amino acid mixture at each meal. This will not only greatly increase your digestion and absorption rate of protein in food, but also reduce your chances of lacking certain necessary amino acids.

C. Many excellent bodybuilders take 5-7 grams of glutamine before going to bed, because glutamine has the function of reducing catabolic rate and is very effective in reducing the decomposition of muscle tissue during sleep.

D. New view on taking creatine. Creatine is another fast-functioning substance in the human muscles, in addition to ATP. Taking creatine can quickly improve strength and strength endurance in a short period of time. Many professional athletes regard it as a Nutritional products are obtained for a long time.

　　The amount of creatine is usually taken 20-30 grams per day for 5 days. The purpose is mainly to use an impact amount to quickly increase the creatine content in the muscles. In the future, 2-3 grams per day to maintain the creatine level in the muscles. However, recent studies have shown that this method of taking is actually not better than taking 2-3 grams per day and taking 30 consecutive days. Moreover, the latter method of taking has significantly reduced the incidence of side effects such as muscle acid surge after taking creatine.

E. When taking creatine, you should take some sugars at the same time, preferably glucose or oligosaccharides, because sugar can increase the insulin level in the blood. Insulin can not only promote the intestinal absorption of creatine, but also promote creatine into the muscles and be fully utilized. A better method is to quote grapes while taking creatine. Juice.

F. Remember to supplement vitamin C. This common and inexpensive nutrient is very beneficial to bodybuilding practitioners. Taking 2,000-3,000 mg of vitamin C every day during training (the dosage of European and American athletes, Asians should halve) is a must. In addition to protecting tissue cells as an antioxidant in the human body, vitamin C can also improve the tissue sensitivity to insulin and strengthen Anabolic. There are also reports that vitamin C can also regulate the testosterone/cortisol ratio.

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