Fitness Recommended diet plan!
Talk about our dietary principles:
1.Eat small meals often: Divide the day into 5-6 meals, with an interval of about three hours between each meal.
2.A full-day diet should not only include protein, carbohydrates and fats, but also include basic amounts of vitamins and minerals, as well as appropriate supplementary sports nutrition.
3 In nutritional intake, the nutrition of food is the main one. Supplementary sports nutrition cannot replace normal food. It can only be supplemented when it cannot be balanced with normal food.
4The distribution of nutrition should be reasonably arranged according to each person's different training level, training intensity, recovery ability training cycle and the nutritional conditions that can be provided.
5.In the usual training cycle, there are six meals a day, and the training time is scheduled at 5 p.m. If the training time changes, the meal arrangement and the distribution of nutrients can be adjusted appropriately.
Example reference:
(1) First meal (7am) breakfast:
Generally, breakfast is scheduled half an hour after getting up in the morning. If you want to lose weight and reduce excess body fat, you can do aerobic training 30 to 45 minutes before breakfast after getting up in the morning. In breakfast, protein food should account for 20% of the day's food intake, and carbohydrates should account for 25%. Taking vitamin C and vitamin E at the same time for breakfast can help promote the rapid recovery of physical fitness.
Example: 3 hard-boiled eggs and 1 slice of cheese, 2 slices of bread, 1 cup of skim milk; 1000 mg of VC; 400 mg of VE; 1 package of multivitamins and minerals.
(2) Second meal (10am) breakfast and lunch:
This meal is 2 to 3 hours after breakfast, and protein and carbohydrates each account for 10% of the day. For protein, you can take an easily absorbed protein powder drink, and at the same time take glutamine and amino acids for the first time in the day, which can help recover from fatigue and help grow muscles. Taking it three times a day can maintain a high level of plasma in the body and help the absorption of amino acids.
Example: Mix protein powder with water, milk or juice and drink (30g); 40g oatmeal cookies or bread; 5g glutamine, 2g (BCAAs) amino acids.
(Note: Follow Fitness on WeChat public platform, search for "Fitness Bar Network" or "Click to scan and follow< /span>")