Dietary Nutrition For Fitness

1. Meal arrangement
For beginners, it is more appropriate to adopt the "five meals per day" method: that is, eat five times a day. The proportion of five meals is that breakfast accounts for 20% of the total amount of the day, morning meals account for 10%, lunch accounts for 30%, afternoon meals account for 10%, and dinner accounts for 30%.
2. Dietary composition
The formula for daily recipes is: moderate protein, less fat, and high carbohydrate content. The ratio of the three main nutrients should be around 25:20:55.
Mantou, noodles, rice and other staple foods, as well as yam, oats, potatoes and other carbohydrates are very high, which can be used as the first choice.
Protein is the most important nutritional source for muscle growth, and the intake of protein by bodybuilders should be based on non fat or low fat foods, such as skimmed milk, egg whites, fish, peeled poultry, and steak.
Fatty acids that are necessary for normal growth and cannot be synthesized in the body are called essential fatty acids, and are mostly found in olive oil, corn oil, and soybean oil. Moderate intake can meet the needs of the body without increasing the risk of cardiovascular disease.
3. Eat more alkaline foods
The body fluids of normal people are weakly alkaline. After physical exercise, the sugar, fat, and protein in the body are largely decomposed, producing acidic substances such as lactic acid and phosphoric acid, which can make people feel muscle and joint soreness and mental fatigue. At this time, you should eat alkaline foods such as vegetables, sweet potatoes, oranges, and apples to maintain a basic balance of pH in the body, in order to eliminate fatigue caused by exercise as soon as possible.
In addition to alkaline foods such as vegetables and fruits, a variety of essential vitamins should also be supplemented to compensate for metabolic and sweating losses and meet the needs of bodybuilding training.