The nutritional combination of fitness meals and the preparation method are the key, and the quality of fitness consumption is also related to the supplement of fitness meals. Fitness meals with balanced nutrition can provide more timely energy supplement for your exercise, so that Your fitness gains are maintained better.
Since you are making a fitness meal, you need to understand the corresponding ingredient selection and cooking methods.
Let’s first look at the selection of ingredients
It is recommended that the staple food be mainly whole grains. Wheat bran and quinoa are good choices. These whole grains are rich in dietary fiber and have a good feeling of satiety.
Recommended meats, chicken breast, beef, mutton, and fish are better because they are rich in protein and have high comprehensive nutritional value.
For protein supplements, vegetarians can choose beans. Beans are rich in plant protein and are also commonly used in fitness meals.
The choice of oils, such as flaxseed oil and olive oil, are basically cholesterol-free and are good sources of high-quality fats.
For fruits and vegetables, you can choose fruits and vegetables rich in a variety of nutrients. You can mix more types of vegetables, so that the nutritional supplement will be more balanced.
Cooking method
Fitness meals should provide sufficient nutrition and control calorie intake. In this way, when cooking, they should have more protein, low fat and less oil. It is best to bake meat and boil vegetables in water as much as possible. When putting them on the plate, you can Add the appropriate seasonings and make it yourself, and it will still be delicious.
The food choices should be as diverse as possible to ensure a reasonable ratio of protein, fat, and carbohydrates. The breakfast should be richer and the choices can be more diversified. It tastes better with vegetables and fruits. Lunch should focus on supplementing protein. Eat more to make you feel full. , low-calorie food, simple dinnerJust add protein, fruits and vegetables appropriately.
A scientific diet plan should also control caloric intake
Calculate basal metabolism
Girls (kcal) = 655+ (9.6*weight) + (1.7*height)-(4.7*age)
Boys (kcal) = 66+ (13.7*weight) + (5.0*height)-(6.8*age)
The amount of exercise for everyone is different. Those who exercise more will consume more every day. Using basal metabolism plus exercise consumption is the real daily consumption. When combining food calories, calculate calories according to this formula and consume less than this amount to achieve fat loss. Target.
The preparation of fitness meals is generally written into the corresponding fitness plan. Whether it is to gain muscle or lose fat and replenish corresponding nutrients in a timely manner, it is very important to have a reasonable diet. If the fitness meals are well made, the nutrients consumed during fitness will be more complete. Fitness goals are naturally more achievable.
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