Rookie fitness guide (five) Three points to practice, seven points to eat

We introduced earlier:

　　Rookie Health|Physical Guide (I) Understand fitness and determine the goal

　　Rookie Health|Physical Guide (II) How to exercise

　　Rookie Health|Physical Guide (II) How to arrange training plan

　　The same old saying: Three points to practice, seven points to eat

　　The importance of diet in fitness. Diet adjustments for beginners are very important, and diet changes are often It is decisive!

　　1. Adjustment of dietary structure

　　Nutritional structure: fat, carbohydrates, protein, comprehensive vitamins and trace elements are all essential! These all come from our food! Their ratio is generally 50:30:20

　　Of course, you have to arrange diet changes according to your own physical condition and different fitness purposes. The range of adjustments to carbohydrate intake is relatively large, which is for fat loss For people, carbohydrate intake needs to be controlled, but for people who are building muscle, carbohydrate intake must be sufficient. Protein must be sufficient. Generally, 1.5-2.5 grams of protein is required per kilogram of weight

　　　Avoid eating: For fried foods, barbecue foods, fast food, deep processing, junk foods, etc. Don't ask me why!

　　Food selection:

　　1. Choice of staple foods (carbohydrates), generally In other words, the main food is the one you can accept. For example, if you are from the south, you will naturally choose rice for the staple food. If you are from the north, you will naturally choose pasta. It is also important to change the variety of staple food. It is best to choose staple foods with higher cellulose content. For example: coarse grains, potatoes, sweet potatoes, and whole wheat bread.

　　The fast-absorbing carbohydrates include: juice, honey, glucose, etc....

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