Fitness not only requires sweaty training, but also scientific dietary support. Whether it's muscle gain or fat loss, a reasonable dietary nutrition is the key to success. Today, we will break down the four core elements of a fitness diet - carbohydrates, proteins, fats and fluids. At the same time, we will take you to understand several issues that muscle gain people and fat loss fitness people should focus on when choosing food when exercising.

1. Carbohydrates: the core of energy

Carbohydrates are the energy supply stations of the brain and central nervous system, providing various nutrients to the body.

1) Muscle building people: The daily carbohydrate requirement can be determined based on training intensity and time. Arrange more carbohydrates is the main source of energy to promote muscle recovery and growth, and the carbohydrate energy supply ratio required by muscle builders can reach 60%~65%.

① Intake reference (adjusted according to training intensity): a) Moderate-intensity training (1 hour/day): 5~7g/kg body weight b) High intensity training (1~3 hours/day): 6~10g/kg body weight c) Over-training (4~5 hours/day): 8~12g/kg body weight

② Recommended foods: oats, brown rice, sweet potatoes, mixed beans and other low-GI carbohydrates, with vegetables and fruits to supplement dietary fiber.

③ Suggestion for additional meals: Supplement 1~1.2g/kg of medium and high GI carbohydrates (such as banana + protein powder) within 30 minutes after training to promote glycogen recovery.

2) Fat loss people: Energy gap is the premise, and avoiding muscle loss is the key. We need to create an energy gap, but we must not cut carbs too much to avoid metabolic decline and muscle loss.

① Intake reference: 2~5g/kg body weight.

② Recommended foods: a. Give priority to low-GL foods (such as oats, black rice, buckwheat, etc.). b. Concentrated intake before and after exercise, and reduce refined carbohydrates with non-sports meals.

2. Protein: the cornerstone of muscles

Protein function: promote muscle synthesis, maintain lean body mass, and enhance satiety.

1） Muscle building people: It is recommended to consume 1.5~2.0 g/kg of protein per day. Preferably chicken breast, eggs, whey protein, fish (salmon is rich in Omega-3). After muscle building training, you can also supplement whey protein or branched-chain amino acids to promote muscle protein synthesis and recovery after exercise.

2) Fat loss people: When energy is limited, supplementing with sufficient protein can better maintain lean body mass, while a high-protein diet can improve satiety. It is recommended to consume 1.0~1.5 g/kg of body weight per day, and give preference to high-protein, low-fat foods, such as skinless chicken breast, fish and shrimp, lean meat, low-fat or skimmed milk, etc.

3. Fat: indispensable nutrition

Fat is essential for maintaining hormone balance and cell function, and is also the main energy supply, accounting for 20%~30% of the total energy. Quality Sources: It is recommended to choose foods rich in unsaturated fatty acids such as olive oil, nuts, and deep-sea fish. Pay attention to fat loss: Strictly control saturated fatty acids and trans fatty acids and choose healthy fats.

4. Rehydration: the key to athletic performance

Keeping your body hydrated during exercise is important because 75% of your muscles are water, and dehydration can affect your ability to exercise and recover from fatigue. Regularly hydrating before, during, and after exercise is important for maintaining health and improving athletic performance. We should consume enough fluids in time, and choose sports drinks that contain carbohydrates (4%~8%) and electrolytes (mainly sodium 20~50 mmol/L).

1) Fluid rehydration before exercise. Rehydration 30~120 minutes before exercise can ensure the normal hydration state of the body before exercise, and the rehydration volume is 300~500ml of fluid. In addition, sodium intake during pre-exercise fluid and food replenishment can reduce fluid loss.

2) Rehydration during exercise. The amount of sweat produced during exercise varies depending on the intensity of exercise, exercise time, personal health, and some other environmental factors such as temperature, humidity. If you exercise for a long time, you can take a small amount of multiple times to supplement 100~150ml of sports drinks containing electrolytes every 15 minutes.

3) Fluid rehydration after exercise. After the end of exercise, it lasts for 24 hours, and a small amount of water and electrolytes are still replenished in small quantities (100~150 ml, 4~5 times per hour), and the total amount of fluid rehydration is 800~1500 ml per hour. To restore water balance as quickly as possible and prevent dehydration, 1.5 liters of fluid should be ingested for every 1 kg of body weight lost.

4) In addition, it is necessary to pay attention to the following during exercise: (1) The amount of water intake should be appropriately increased, preferably in small amounts and many times; Take the initiative to drink water, don't wait until you are thirsty to drink. (2) In high-intensity and long-term exercise, drinks should contain sugar and salt; In addition to sports, it is not advocated to drink sugary and salty drinks, but mainly food supplements; Maintain fluids multiple times after exercise. (3) The temperature of the drink is more suitable at 10°C~15°C, and the temperature is too low may cause gastrointestinal discomfort. (4) Do not drink carbonated drinks during exercise, and do not drink or drink less strong tea and coffee within 1 hour after exercise, because they have diuretic function and are not conducive to fluid recovery.

A scientific diet plan is the "invisible wings" of fitness success. Reasonable matching of carbon egg fat according to your own goals (muscle gain/fat loss) and paying attention to the details of rehydration can maximize the training effect. Keep practicing and your body will surprise you!