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The diet of fitness trainers! Detailed explanation of eating less and more meals!
The eating habit of eating less and more meals is very important in fitness nutrition! So how to eat! Today we will explain to you every meal of eating less and more meals!
The composition of diet: The daily recipes of bodybuilders are: sufficient protein, low-content fat, and a large amount of carbohydrates. Among them, the proportion of the three main nutrients, protein, carbohydrates, and fat, should be about 30 to 50 to 20.
1. Breakfast: Since there is no food supply overnight, the body urgently needs calories, especially carbohydrates, in order to provide energy for the first few hours of work. Complex carbohydrates "burn" very slowly and can provide energy for a long time, which is a better choice.
Of course, you also need to consume protein to maintain your blood Continuous amino acid flow, which helps prevent muscle catabolic.
Suggestions: 3 boiled eggs, two slices of bread, 1 cup of skim milk
2. Morning meal: The morning snack is about 3 hours after breakfast is the time to eat again. This is one of the smaller meals of the day. Just make the body provide energy supply and maintain the continuous supply of amino acids in the blood for the rest of the morning. A moderate amount of protein can also be consumed with some carbohydrates
Suggestions: Mix protein powder and water, milk or juice evenly (30 grams); oatmeal cookies or bread 40 grams
3. Lunch meal: The focus of lunch is protein + complex carbohydrates + vegetables. Protein foods such as beef and salmon are the best choices for the muscle building stage because they can provide extra calories in addition to protein (fat) Fat). The fat contained in salmon and other fish are healthy fats. As for carbohydrates, you can choose any compound carbohydrate you want to eat, such as potatoes, rice and pasta.
Suggestions: 200 grams of steak; 2 sweet potatoes or potatoes. 200 grams of vegetables, appropriate amount of fruit
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4. Before training: Before training, you should consume some complex carbohydrates at least one hour before training to prepare glycogen for the body! You can also take creatine and glutamine half an hour before training
Suggestions: 150 grams of sweet potato rice pasta, etc.; 5 grams of glutamine or creatine
5. After training: after training and dinner A meal consists of two parts. First, the first is the ingredient within 30 minutes of training. Whether you are trying to increase muscle mass or reduce body fat, you should consume simple carbohydrates to supplement the sugar reserves consumed during training.
The ideal way is to consume protein and carbohydrates at a ratio of 1:2. It is ideal to consume 25-30 grams of protein, because you must ensure sufficient amino acids to rebuild muscles, and you cannot slow down the absorption rate of simple carbohydrates due to excessive protein intake.
The second part of this meal is consumed about an hour later. It consists of solid foods and should include a complex carbohydrate (such as rice, potatoes) and high-quality protein (such as steak). Also eat a lot of vegetables;
Suggestions: After training: mix 50~100 grams of juice and 20 grams of whey protein and drink; one hour after training: 200 grams of fish; 1 bowl of rice; 1 bowl of mixed vegetables; appropriate amount of fruit!
6. Half an hour before bed: The most important part of this meal before bed is protein, to ensure that the body is always provided with amino acids when sleeping. Try not to consume carbohydrates, because they are more important when resting. Easy to convert into fat.
Suggestions: Mix protein powder and low-fat milk evenly (20 grams of protein)
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