The so-called “three points rely on training, seven points to eat.” Fitness should be balanced diet.
This requires sufficient liquids, carbohydrates, proteins and fats in the form of water and juice.
Sports nutrition experts recommend that nutrients in each meal to be generally contain the following proportions:
• 60% to 65% carbohydrates
• 15% to 20% protein
• 20% to 25% fat
These three nutrients contain different amounts of calories.
There are 4 calories per gram of carbohydrate and protein, and 9 calories per gram of fat. A dish with 11 grams of fat contains 99 calories, while a dish containing 11 grams of carbohydrates contains only 44 calories.
Because fat is about twice as hot as carbohydrates and protein, people who want to control their weight should try to reduce their fat intake and increase their carbohydrate intake.
In normal exercise, the body uses carbohydrates as its main source of energy.
Only in long hours of exercise can the body use fat as energy. If the fat is gone, the body will use the protein to maintain the normal functioning of the organism.
First, eat less meals: 5 to 6 meals a day, each meal interval is about three hours.
How to arrange diet during fitness, 3 major nutrient distribution ratios – Picture 2
Second, in the whole diet , not only include protein, carbohydrates and fats, but also should include basic vitamins and minerals, as well as appropriate amounts of supplement sports nutrition.
How to arrange diet during fitness, 3 major nutrient distribution ratios – Picture 3
Third, in nutrient intake, mainly based on food nutrition, supplement sports nutrition can not replace normal food, it can only be taken when it can not be balanced in normal food.
How to arrange diet during fitness, 3 major nutrient distribution ratios – Picture 4
4. The distribution of nutrition is reasonably arranged according to the different training levels, training intensity, recovery ability training cycle and nutritional conditions that can be provided.
How to arrange diet during fitness, 3 major nutrient distribution ratios – Picture 5
5. In the usual training cycle, one meal is divided into six meals a day, and the training time is scheduled at 5:00 pm. If the training time is changed, the meal arrangement and nutrient distribution can be adjusted appropriately.
How to arrange diet during fitness, 3 major nutrient distribution ratios – Picture 6
Ingesting rich nutrients from a wide variety of diets is the best option. In addition to scientific training, following the scientific diet, complement each other, the fitness effect can be highlighted.