NewbiesFitnessDietary Guide
Nutrition is essential for everyone, and people engaged in fitness training need adequate nutrition. Many people tend to put all their energy into training and neglect nutrition. In fact, any training without proper nutrition is ineffective
Nutrition determines everything, five principles of fitness nutrition:
1. Supplement sufficient calories: Training and muscle growth consume energy. Without enough calories, it is impossible to ensure normal muscle growth.
2. Supplement sufficient carbohydrates: During bodybuilding training, energy is mainly provided by glycogen. The carbohydrates consumed can replenish glycogen, supply energy, and prevent muscle decomposition caused by training p>
3. Supplement high-quality protein raw materials: Protein is the cornerstone of muscle composition and the basis for muscle growth, so high-quality protein must be consumed every day to build muscles.
4. Promote synthesis and reduce decomposition: When muscle synthesis is greater than decomposition, the muscle grows, and vice versa. Therefore, bodybuilders should pay attention to resisting muscle decomposition and promoting muscle protein synthesis.
5. Maintain appropriate hormone levels:Growth hormone, insulin, and testosterone are essential for muscle protein synthesis. Hormone levels can be regulated through diet and nutritional supplements to stimulate muscle growth.
How to create a meal plan?
Diet arrangement: It is more appropriate to eat small meals frequently and adopt the "five meals a day method". That is, eat 5 times a day, and the total of the five meals reaches the total daily caloric intake. The proportion of the five meals is breakfast accounting for 20% of the total day, morning snack accounting for 10%, lunch accounting for 30%, afternoon snack accounting for 10%, and dinner accounting for 30%.
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