What is a fitness meal?
skill
From the point of view of nutrition, any meal is composed of three nutrients, and fitness meals are no exception: carbohydrate, fat and protein, which are the most abundant nutrients in food, so they are called "macro nutrients". Corresponding to it are "micronutrients", including vitamins and minerals.
The difference between fitness meal and ordinary meal
skill
1. Carbohydrate, protein and fat should be kept at a certain ratio, such as 5: 3: 2, 6: 3: 1, or 4: 4: 2. Generally speaking, carbohydrates account for the bulk, followed by protein, and the rest is fat;
2. Carbohydrates should give priority to whole grains or potatoes that are rich in dietary fiber and have not been deeply processed. This kind of staple food is not easy to cause postprandial blood sugar fluctuation, with strong satiety and high nutritional value;
The difference between fitness meal and ordinary meal
skill
3. The intake demand of protein is higher than that of the general meal plan. For the fitness crowd, the protein intake of 1.5-2g/kg/ day is relatively standard. Then a 70kg bodybuilder needs about 105- 140g protein every day. If it is divided into four meals, then each meal should consume at least 25g of protein, which is equivalent to a piece of cooked chicken breast about 85-90g, or125g of cooked fish;
The difference between fitness meal and ordinary meal
skill
4. The fat should be high-quality unsaturated fatty acids, such as olive oil, corn oil, deep-sea fish and plain nuts. These fats can promote health.
5. Low salt and sugar is the last feature of fitness meal. Excessive salt and sugar are not only harmful to health, but also harmful to cardiovascular and endocrine systems, affecting the efficiency of gaining muscle and reducing fat, and are substances that should be avoided as much as possible in fitness meals.