The eating habit of eating smaller meals more often is very important in fitness nutrition! So how to eat! Today we will explain to you each meal of eating smaller meals more often!
Diet composition: The daily diet formula for bodybuilders is: sufficient protein, low fat, and a large amount of carbohydrates. The ratio of the three main nutrients, protein, carbohydrates and fat, should be about 30:50:20.
1. Breakfast:
Since there is no food supply for breakfast overnight, the body is in urgent need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" very slowly and provide long-lasting energy, making them a better choice.
Of course, you also need to consume protein to maintain a constant flow of amino acids in the blood, which helps prevent muscle catabolism.
Recommendation: 3 hard-boiled eggs, two slices of bread, 1 cup of skim milk
2.Morning snacks: About 3 snacks in the morning after breakfast It's time to eat again. This is one of the smaller meals of the day, simply needed to fuel the body for the rest of the morning and maintain a constant supply of amino acids in the blood. Moderate amount of protein plus some carbohydrates
Recommendation: Mix protein powder with water, milk or juice and drink (30g); 40g oatmeal cookies or bread
3.Lunch meal: The focus of lunch is protein + complex carbohydrates +Vegetables. Protein foods such as beef and salmon are good choices for the muscle-building stage because they can provide additional calories (fat) in addition to protein. The fats contained in salmon and other fish are healthy fats. As for carbohydrates, you can choose any complex carbohydrate you want, such as potatoes, rice, and pasta.
Recommendation: 200g steak; 2 sweet potatoes or potatoes. 200 grams of vegetables, appropriate amount of fruits
4.Before training: Pre-training should be done at least one hour before training Eat some complex carbohydrates before. To prepare glycogen for the body! You can also take creatine and glutamine half an hour before training
Recommendation: 150 grams of sweet potato, rice, pasta, etc.; 5 grams of glutamine or creatine
5.After training: The meal after training and dinner consists of two parts. The first is the food intake within 30 minutes after training. Whether you are trying Whether to increase muscle mass or reduce body fat, you should consume simple carbohydrates to replenish the glycogen reserves consumed during training.
The ideal way is to consume protein and carbohydrates in a ratio of 1:2. It is ideal to consume 25-30 grams of protein, because you need to ensure sufficient amino acids to rebuild muscles without slowing down the absorption of simple carbohydrates due to excessive protein intake.
The second part of this meal is taken about an hour later and consists of solid food. It should include a complex carbohydrate (such as rice, potatoes) and high-quality protein (such as steak), and eat a lot of vegetables;< /p>
Recommendation: After training: 50 to 100 grams of juice and 20 grams of whey protein, mix well and drink; one hour after training: 200 grams of fish; 1 bowl of rice; 1 bowl of mixed vegetables; appropriate amount of fruit!
6.Half an hour before going to bed: This is the most important meal before going to bed Part of it is protein to ensure that the body is supplied with amino acids while sleeping. Try not to eat carbs. Because they are more easily converted into fat when at rest.
Suggestion: Egg whites and low-fat milk are both acceptable!
❋ Tags: