Practice More, Eat Less: Are You Getting It Right?
As the saying goes, 'Seven-tenths practice, three-tenths eating'
The importance of 'eating' is often overlooked
The first thing that comes to mind is always problems with training
In fact, it might be a problem with eating!
When it comes to eating, many people think
A fitness meal is chicken breast, steamed broccoli…
If you think so
Then you may need to understand more!
Don't talk about health, calories etc.
A fitness meal should first meet three points:
Carbohydrates, protein, and fat
These three substances are essential nutrients that the human body needs
They are the most abundant substances in food, known as 'constants'
Correspondingly, vitamins and minerals are 'trace nutrients'
In fact, daily diet should also have these essential nutritional components
What's the difference between a fitness meal and a general diet?
The three main nutrients need to reach a certain proportion
Usually, carbohydrates, protein and fat proportions should reach 5:3:2, or 6:3:1, or 4:4:2
In general, carbohydrates account for the highest proportion, followed by protein, and fat accounts for the least proportion (fat cannot be excessive, whether it is to gain muscle or lose weight,Don't eat too much ().Protein intake is relatively higher
Fitness enthusiasts, protein intake is more than ordinary people
Especially high-protein meats, it is recommended to consume 1.5-2g of protein per kilogram of body weight per day
For example, a person with a weight of 60kg, it is necessary to consume
90-120gprotein. If this person eats 5 meals a day, then each meal should consume about 20g of protein, which is equivalent to80g of chicken breast or 120g of fish meatCarbohydrate choices should be
High in fiber
Whole grains or potatoes that are not refined, these foods haveStrong satiety, effectively control calorie intake, and areSlowly releasing sugar foods
Fat choices should be beneficial fat, that isUnsaturated fatty acids, plant sources, such as olive oil, rapeseed oil, corn oil and nuts are all good choices. Animal sources, such as deep-sea fish oil are also good. Although lipofuscins do not change color, they should not be excessive, and the proportion of fat should not exceed 10-15%Don't be too salty and sugaryExcessive salt and sugar can hinder training results and may cause cardiovascular diseases or endocrine problemsHow to select quality carbohydrates, protein and fat is also an important step
Carbohydrates, when it comes to carbohydrates, it's not really clear, in fact, rice, vegetables, fruits and drinks all contain carbohydrates
Such as the main food rice, noodles, potatoes and sweet potatoes are starch, fruit is fructose, glucose and sucroseCarbohydrates are an important part of the diet, rich in fiber and nutrients, whole grains or potatoes are good choices, which can generate satiety, will not make you overeat, and effectively control calories, promoting weight loss
Although carbohydrates have always emphasized eating more whole grains or potatoes, but what to eat is not the most important, as long as you know how to eat, anything can be eaten, such as rice and white flour can also be eaten, as long as not excessive, it can achieve the same effect
The carbohydrate intake of a typical fitness person is about 40-50% of a meal. For example, a meal of 300 calories, carbohydrates should account for 120-150 calories1g of carbohydrates is approximately equal to 4 calories, so about 30-37.5g of carbohydrates can be consumed in one meal
*These data are only for reference, and the actual intake should be based on the actual situation*
Carbohydrate sources are not only whole grains or potatoes, different regions have different choices, such as the Northwest has, Northeast has rice, as long as the intake is appropriate, they are all good choicesProtein
Fitness enthusiasts love protein, generally consume 1.5-2g of protein per kilogram of body weight per day
Eggs have a high protein content, egg yolks are rich in vitamins B and choline, which is good for the brain, so don't just eat protein, eat a little egg yolk is beneficial to the body
Yogurt, suitable for lactose intolerant people, and fermented milk can break down part of the protein into amino acids that are easy for the body to absorb, which is beneficial for muscle gain, it is recommended that people choose low-fat, low-sugar yogurt
Fat
Many people are afraid of fat, but the human body still needs beneficial fat
If you don't take in fat, you will have no spirit, endocrine disorder, dry skin, irritable mood, and good fat helps shape the body
Beneficial fat is unsaturated fatty acid
Sources of unsaturated fatty acids: olive oil, corn oil, nuts, seeds (flax seeds, chia seeds), beef, deep-sea fish etc. A meal's fat content is about 10-15% and with a 300,000 calorie meal, the fat intake is 3-5gKnowing all this,I believe you have a better understanding of how to eat in fitness
According to your own preferences and physical condition, it is better to adjust it appropriately.
40-50%300120-150
1g430-37.5g
*
1.5-2g
B
10-15%30030-453-5g
