The diet plan for fitness requires you to eat about six meals a day. Below, we will tell you why this arrangement is necessary and how to make it more scientific.
Why do you have to eat six meals a day? It's not that eating only three or four meals a day is not good, but eating five meals a day is better than eating four meals, and eating six meals a day is better than eating only five meals. More and more evidence shows that in promoting muscle growth and reducing body fat, less meals are better than more meals. Eating six or more meals a day can help your body digest food more effectively, so that you can eat more protein and other important nutrients. Of course, it should be noted here that every meal with more meals should be less.
2. A guide to fitness and nutrition for office workers.
2. 1, at least 0.5g protein per kg body weight every day.
2.2. Drink at least 30ml of water per kilogram of body weight every day, and drink as much as possible.
2.3. After training, you should arrange a meal or drink a mixed drink of nutritional supplements.
2.4. Breakfast is not to be missed.
2.6. Use nutritional supplements to improve the efficiency of training and nutrition.
3. What food do office workers eat for fitness?
3. 1. Chicken breast: In most areas, chicken breast is still the most cost-effective source in protein. Good quality and low price, sufficient protein, ultra-low fat content and changeable practices.
3.3. Fish and shrimp: The calorie of salmon is still low in meat, and its potassium content is high, which is more suitable for eating during fitness and muscle building. Shrimp is also a good choice. Seafood products may have slightly higher cholesterol and purine content, so it is more reasonable to eat them with poultry meat and livestock meat.
3.4. Eggs: Eggs are rich in protein, and people who want to lose weight can often eat them. Compared with protein powder, eggs are an economical source of protein. Don't throw away all the egg yolk when eating, because egg yolk is rich in vitamin B and choline (good for the brain). A whole egg contains about 4-6 grams of protein, and the discarded yolk only contains about 3-4 grams.
Taboo food 1 and cool vegetables for office workers after fitness.
2, high-fat fast food
3. Salty snacks
Common mistakes in fitness diet 1, overeating
Excessive calorie intake can lead to fat accumulation. Multi-meal is the first wrong way of nutrition. In order to reduce fat and keep muscles strong, besides aerobic exercise, we should pay attention to reasonable nutrition, eat a certain amount of protein, carbohydrates and fat, and learn some nutrition knowledge.
2. Insufficient drinking water
Water molecules participate in the metabolism of the whole body. Drinking plenty of water can keep the microvessels clean and unobstructed. Regular cleaning of body cells and tissues can regenerate muscle cells. It is better for everyone to drink 2 or 3 liters of water every day.
Don't eat before and during exercise.
Most people think it is not appropriate to eat before exercise, but it cannot be generalized. If you feel your body needs it, it is ok to eat something properly. In addition, drinking a glass of water is more conducive to exercise. During exercise, the blood circulation of the body is accelerated and the water consumption is too high, so you will feel thirsty and fever. You can replenish water properly, but you can't drink too much.