When it comes to diet, many people are not particularly concerned. But in fact, disease from the mouth, fitness diet is also the same, we lose weight rebound very serious most of the fitness after overeating caused by. So we have to pay special attention to diet when working out. So what do you think in fitness diet to pay attention to? Let's go to the fitness food to see it!
1, to ensure adequate protein intake
Because to grow muscle we have to ensure protein intake, 1. 5g to 2g per kilogram, the specific varies from person to person, recommended in the exercise practical protein powder, meat recommended eggs, chicken breast, etc., practice to light less oil cooking methods, colleagues intake of a large amount of protein powder to ensure the intake of vegetables, do so that is to ensure the intake of trace elements, vitamins, but also to eat more fiber, to ensure gastrointestinal peristalsis, to prevent too much meat in the body digestion too slow and rotten.
2、avoid the intake of delicate carbohydrates
The usual carbohydrate intake try to avoid refined rice and refined noodles, such as steamed bread, white bread, and do not eat cold skin, hot and sour noodles such food with a huge sugar content, refined rice and refined noodles are mainly endosperm, the main component of endosperm starch, these delicate carbohydrates have a very high gi value, a large intake will cause a large glycemic load, causing a large amount of insulin secretion, which in turn causes the accumulation of fat, is not conducive to blood sugar stability and muscle growth. Muscle growth requires a continuous and stable supply of energy.
3, the right amount of fat intake
Reasonable intake of fat, the usual diet can intake a certain amount of fat, eggs can eat egg yolk (not limited to one), a meal after exercise must be less oil, you can use some healthy cooking oil, such as olive oil, tea oil and so on.
4, fitness supplements
For supplements, it is recommended to supplement protein powder after exercise, whey protein powder is conducive to rapid absorption, that is, for making up for the body's amino acid consumption, other supplements are only recommended with creatine. Fitness supplements also do not eat more, according to the normal dose can be taken.
5, eat less takeaway, to ensure a clean diet
There is also the most important point, fitness need to maintain a clean diet, if you can bring their own meals to try to avoid take-out. When we do fitness meals, do not choose those high-fat food, but also do not need to do the fitness meal is particularly bland.
