Diet chart for fitness enthusiasts

Friends who love fitness are actually very restrained about their diet, because they all know that if they do not pay attention to their diet while exercising, they are actually just wasting their time. The diet plan for fitness enthusiasts is generally based on eating small and frequent meals, which is also very healthy for the body's absorption. The food selected is low in fat and cholesterol, and the fat intake is controlled.

Fitness diet plan recommended!

Let me tell you about our dietary principles:

1. Eat small and frequent meals: Eat 5 to 6 meals a day, with an interval of about three hours between each meal.

2. The whole day's diet should not only include protein, carbohydrates and fat, but also basic levels of vitamins and minerals, as well as appropriate amounts of sports nutrition supplements.

3. Nutritional intake should be based on food. Sports nutrition supplements cannot replace normal food. They should only be taken as a supplement when the balance cannot be achieved in normal food.

4. Nutrition distribution should be arranged reasonably according to each person's training level, training intensity, recovery ability, training cycle and nutritional conditions that can be provided.

5. During the normal training cycle, six meals are taken a day, and the training time is scheduled at 5 pm. If the training time changes, the meal arrangement and nutrient distribution can be adjusted appropriately.

Example reference:

(1) First meal (7am) ​​Breakfast:

Generally, breakfast is scheduled half an hour after getting up in the morning. If you want to lose weight and reduce excess body fat, you can do aerobic exercise 30 to 45 minutes after getting up in the morning and before breakfast. For breakfast, protein foods should account for 20% of the daily food intake, and carbohydrates should account for 25%. Taking vitamin C and vitamin E at breakfast can help promote rapid recovery of physical energy.

Example: 3 boiled eggs, 1 slice of cheese, 2 slices of bread, 1 cup of skim milk; 1000 mg VC; 400 mg VE; 1 packet of multivitamins and minerals.

(2) Second meal (10am) Breakfast:

This meal should be eaten 2 to 3 hours after breakfast, with protein and carbohydrates each accounting for 10% of the day. Protein can be taken in the form of easily absorbed protein powder drinks, and glutamine and amino acids can be taken for the first time of the day. It can help recover from fatigue and help grow muscle. Taking it three times a day can maintain a higher level of blood plasma and help the absorption of amino acids.

For example: Mix protein powder with water, milk or juice and drink it (30 grams); oatmeal cookies or bread 40 grams; 5 grams of glutamine, 2 grams of (BCAAs) amino acids.