Fitness Nutrition Class: Teach you step by step to write a nutrition plan

Fitness Nutrition Class!

I believe everyone knows how to eat it? What to eat and how much to eat? I believe that not many people know it! Also, is protein supplements necessary? 　　It is difficult for everyone to find a unified answer online, but when you understand the theory behind muscle growth, you will know how to arrange diet to increase muscle and lose fat.

Muscles only grow after training, and the process requires three main nutrients: protein, carbohydrates, and fat, and these three nutrients become the energy source of the body - calories/calories.

So, to understand how to arrange diet, you need to understand these 4 factors. Let’s take a look together

1. Calories/calories

First, you must know Your total daily calorie consumption. If you consume significantly more calories in a day than the total calories you consume, you will gain weight; on the contrary, you will lose weight. Therefore, if you want to gain muscle, you should consume slightly more calories every day than 5-10% of your total calories. If you want to lose fat, you should reduce the amount of calories you consume every day.

How to calculate how many calories you need to consume every day!

However, the result of this calculation is just a divisor, because some people have very high metabolism, especially those with thin bottoms. Assuming the total calories calculation result is 2,000 calories, but for them, it may be necessary to add 1,000 more calories to correct, so you should follow the above results and slowly adjust your calorie intake.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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2. Protein

This should be said without further ado, because everyone knows that protein is the raw material for muscles. So how many portions should be eaten?

The protein demand is about 20-30% of the overall demand

Suggestion: Normal fitness enthusiasts need at least 1 gram of protein for 1 catties (500 grams) of weight, for example, 180 grams of protein is required. Depending on your absorption and metabolic rate, adjust slowly, because no one knows your body better than you. But remember: To ensure that you can make full use of it, eating a lot of protein without training will only be a waste!

Okay, how should you take protein? Ideally, divide the protein you need into 6 equal parts and take it every 2-3 hours, because the body cannot absorb a lot of protein at once, and the excess Protein will only be wasted.

If you need 180 grams of protein a day, 30 grams of protein per serving should be taken in 6 times:

Breakfast → 10 o'clock → lunch → 3 o'clock → before and after training → dinner

If you are gaining muscle, you might as well use sustained-release protein before going to bed so that you have enough protein to prevent muscle consumption and encourage muscle growth during sleep

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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3. Carbohydrates

This part is the focus of this article, and many people ignore carbohydrates. In fact, it is the key to determining your muscle building!

Now, let’s talk about its principle: Carbohydrates are the body’s favorite source of energy. As long as we eat enough carbohydrates, the body will not use protein as fuel, and in disguise it allows protein as a material for muscle growth.

And, carbides will eventually turn into glycogen and be stored in muscle cells. When muscles are trained At the same time, glycogen can provide energy, allowing you to train more effectively and thoroughly.

At the same time, carbide intake will increase insulin levels. What are the benefits? Insulin is a hormone that can promote muscle growth because it can increase the absorption of nutrients to speed up muscle growth.

How many carbohydrates should you eat every day?

To gain muscle, carbohydrate calories must account for your daily calories The intake of more than 50%. Suppose you want to consume 3,000 calories a day, then the minimum 1,500 calories of them will come from carbohydrates. One gram of carbide has 4 calories, which is about 375 grams of carbides!.

However, please try to eat whole grains, such as various coarse grains, brown rice, barley, oats, etc., if you can get exquisite carbs, you can get rid of them!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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4. Fat

Another nutrient that has been seriously misinterpreted - fat. Without fat, we will die, so how can we hate fat?

Fat is the body's favorite method to store energy, because 1 gram of fat contains 9 calories, which is very effective. Similarly, whether it is saturated fat or unsaturated fat, we also need it, because they are important materials for making hormones. Everyone knows that in addition to affecting the progress of muscle building, hormone disorders can also lead to physical and psychological unhealthy. In addition, good skin must be , hair, and nails, we all need a certain amount of fat.

Fat intake should account for about 15-25% of the total daily calorie intake, which is also slowly adjusted according to your physical condition.

Although fat is important, it is also divided into good or bad. It is recommended that you not eat fried foods and snacks. Processed foods are exempted, because the fat of the above foods is definitely bad and may cause cancer. To absorb fat, please take it through natural foods such as fish, beef, chicken, nuts, olive oil and fruits (durian, avocado).

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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How to formulate the daily three major nutrients for the three nutrients Take the amount!

Case:

Suppose your total consumption is 2,600 calories, the goal is to gain muscle, so I have to intake 2,600*110% 2,820 calories every day.

1. Protein: 25%-30 of the total calories! Weight is 180 catties, so I have to eat 180*1 180 grams of protein every day, containing 180*4 720 calories.

2. Carbohydrates: Total card should be taken every day 55% carbides in the road, that is, 2820*55% 1551 calories, that is, 1551/4g 388 grams of carbide.

3. Fat: 15-25% of fat should be consumed every day, about 20%, that is, 2820*20% 564 calories, that is, 564/9g 63 grams of fat.

So, the real calorie intake every day is 720+1551+564 2835 calories Li, I estimate 2820 calories.

The nutrients to be consumed are - protein: 180 grams; carbohydrates: 388 grams; fat: 63 grams.

Lastly! When you know how many nutrients you need every day, it's easy to do! Distribute the nutrients you need to into your food! Then eat less and more meals!

(Note: Follow the fitness bar WeChat public platform, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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