In addition to training, diet is also very important, a good diet can help fitness get twice the result with half the effort, so how to match your own diet plan?

1. Intraday distribution

In fact, the distribution of carbohydrates during the day is more troublesome, protein and fat are very simple, carbohydrates are distributed according to the ratio of 325 on training days, but not an exact number, we eat more or less carbohydrates at any meal, or we adjust the amount of carbohydrates in the post-training meal according to the training part, which will lead to the result is not 325 proportions, there is no need to deduct this ratio to eat in grams, there is no need to be accurate, and the carbohydrates on rest days are probably spread out and not concentrated, but the total amount of carbohydrates should be lower. The principle of protein is approximately distributed.

You can eat 3-5 times a day, about 30-50g each time, so that the total amount of protein throughout the day is in line, and the after-training meal must be given protein, 30-50g is enough to support muscle growth. After training meal = carbohydrates (about 50% throughout the day) + protein (30-50g) + low-fat (within 20g) The principle of fat is simpler, if you want to share it evenly, you can also want to centralize your intake, and the total amount throughout the day can be matched, for example, we sometimes go to dinner, inevitably eat more fat, and the other meals of the day are relatively light, so it is equivalent to centralized intake of fat throughout the day, which is no problem, but remember that the after-training meal must be as low-fat as possible.

To return to the diurnal change of carbohydrates, that is, according to the training part, increase or decrease the carbohydrates of the post-training meal, eat more after training for the legs and back, less chest, less shoulders and arms, and the least rest days.

Note that it is good to only adjust the amount of carbohydrates after training. If the carbs at each meal are adjusted, it will be too troublesome. Unlike carbohydrates, there is no requirement for diurnal changes in protein and fat, you can eat the same amount every day, a little more and a little less, for example, the fat quota is 1 times your weight, and it doesn't matter if you eat 0.8 times or 1.2 times.

Now let's take a look at how to eat the three major nutrients. Carbohydrates, proteins, and fats all have to pay attention to the total amount You fix protein and fat, and only change the amount of carbohydrates to find your own caloric balance. Near the calorie balance point, adjust the scale with 0.3-0.5 times the carbohydrates, you can achieve muscle gain or fat loss, which is total management.

Intra-day distribution: Carbohydrates are calculated according to the approximate ratio of 325, no need to be precise, the intra-day distribution of protein and fat is much simpler, the focus is on the total amount throughout the day, and there are few boxes on the distribution. Diurnal changes, only carbohydrates need to do this, protein and fat do not need to do diurnal changes, you can do whatever you want.

2. Configure food

Configure food, we can directly configure it according to the dietary framework, we configure a breakfast, carbohydrates, protein, and fat to eat, then we can find food and fill it in. For example, we prepare to eat about 50g of carbohydrates, about 30g of protein, and about 20g of fat for breakfast. There are many foods with carbohydrates, what is scarce is protein and fat, pure protein is scarce, one is lean meat, the other is protein powder, but these two things are not available at all times

So I chose 2 eggs (0g carbs, 12g protein, 10g fat) + milk (12g carbs, 9g protein, 9g fat), so that our total amount is 12g carbs, 21g protein, and 19g fat. In this way, we are full of protein and almost full of fat.

Now that the fat is full, I can't eat meat buns, steamed buns and other sugar-oil mixtures, these foods provide carbohydrates and also provide a lot of fat, so I can only eat pure carbohydrates without fat, such as rice porridge, steamed buns, noodle soups, fruits and the like. For example, we finally choose a small Yangchun noodle for one night, so that the breakfast quota is appropriate. Similarly, we configure a breakfast in the dormitory, or get the protein source first. Mix a scoop of protein powder with a packet of milk so that the protein is satisfied. Now the carbohydrates are still much worse and the fat is also lacking, and now it is good for us to eat a sugar-oil mixture, such as a bag of Oreo. For example, if we are in a hurry to class, we can eat a convenient one.

3. Food source

First of all, the most difficult food to find: protein, there are only two sources of pure protein: lean meat and protein powder, the main source of protein for fitness people is these two things; In addition, eggs and dairy products contain protein, but they also carry a lot of fat and carbohydrates, and they can be used as part of the protein source, but they are unlikely to be the main source of protein because their protein and fat content are similar.

When you rely on eggs and milk to eat enough protein, your fat intake will be fried long ago. Unless you throw away the yolks, or drink skim milk, so they become pure protein. Then there is fat, the source of fat intake is mainly vegetable oil and some egg yolks or dairy products in stir-fry, if you want to eat fatty meat or sugar-oil mixtures, you should calculate well, if you eat casually, it is easy to lead to an explosion of fat intake, nuts are fat supplements, that is, backups, when the fat is not eaten enough, nuts to make up, eat nuts also need to know the weight, otherwise it is easy to make fat intake explode, so don't eat blindly.

Next is carbohydrates, which are very rich in carbohydrate foods, so carbohydrates are never a difficult point in combining foods. The meal after training is high GI carbohydrates, which are divided into two categories, one is high satiety and the other is low satiety. If you have a good appetite, you can eat high-satiety carbohydrates, and if you have a bad appetite and can't eat, you can eat low-satiety fast carbs. Medium GI carbohydrates are generally pre-training meals to ensure the supply of blood sugar during training, and some are also listed for everyone to understand. There are very few low-GI carbohydrate foods, and you don't need to eat them for fitness, so don't worry about it.

The essence of fitness diet is two models, one is the diet pattern. The second is to know food, including knowing the main food sources of carbohydrates, proteins, and fats, knowing the percentage of carbohydrates, eggs, and fats of the foods you eat, and knowing how much you have eaten. Adjust food according to eating patterns to achieve the purpose of fitness diet. Fitness diet is not related to specific foods. Remember one sentence: fitness people don't care about specific foods, only carbohydrates, proteins, and fats