How to choose three meals for fitness people is better. First, the basic requirement of diet plan is calorie balance: energy intake and energy consumption are balanced.
Muscle gain requirements: energy intake > Energy consumption (greater than 15%~20%)
Requirements for fat reduction: energy intake <; Energy consumption (less than 300Kcal or more)
Specific adjustments can be made according to personal circumstances.
Protein, the functional ratio of fat to carbohydrate is reasonable. protein is 20%, fat is 20%, and carbohydrate is 60%. （6:2:2)
Appropriate dietary fiber, vitamins and minerals.
Second, determine the energy supply for one day and calculate the total energy consumption for one day:
1, calculate the basal metabolic rate BMR.
BMR (male) =[ 13.7× weight (kg) ]+[5.0× height (cm) ]-(6.8× age) +66.
BMR (female) =[9.6× weight (kg) ]+[ 1.8× height (cm) ]-(4.7× age) +655.
2. Judge the physical activity coefficient according to different groups of people.
Male: mild 1.55 moderate 1.79 severe 2. 10.
Female: mild 1.56 moderate 1.64 severe 1.82.
3. Total calorie consumption = basic calorie × physical activity coefficient
Third, calculate the energy provided by each nutrient every day 1, and the energy required by protein.
Total daily calories ×20%
2. Fat needs to provide energy
Total daily calories ×20%
3. Carbohydrates need to provide energy
Daily total calories ×60%
4. Calculate the daily requirement of each nutrient 1 and the requirement of protein.
Protein heat ÷4= grams required by protein.
2. Requirement of fat
Fat calories ÷9= grams of fat required.
3, carbohydrate requirements
Calories of carbohydrates ÷4= grams of carbohydrates
5. Calculate the nutrient requirements for each meal 6. Convert the grams of nutrients into food. When choosing food, try to make the food diversified and rich. Such as cereals, potatoes, animal food and beans, vegetables, fruits, nuts, salt and other condiments.
Benefits: comprehensive nutrition, beneficial to body metabolism, many kinds, not easy to eat, and can be maintained for a long time.
In addition, foods with the same calories can be converted to each other.
Fitness three meals a day recipe design breakfast: high-carbon water+moderate amount of protein+moderate amount of unsaturated fatty acids Example: a small bowl of oatmeal+two slices of whole wheat bread+three boiled proteins+a small handful of salt-free mixed nuts.
Practice: Boil the oats with water, and cook the eggs in the egg cooker ... just cook them.
Nuts can be eaten with a small amount of dried cranberries sprinkled on oatmeal.
One-week taste change: oatmeal-millet porridge-sweet potato porridge-miscellaneous grains porridge ...
Lunch: medium carbohydrate+high protein+moderate fat Example: black rice and brown rice mixed rice+steamed beef+steamed Flammulina velutipes/baby dishes.
Practice:
Mixed rice of black rice and brown rice
Mix black rice, brown rice and white rice according to the ratio of1:1:1
Pour it into the rice cooker and cook it according to the normal process.
Steamed beef
Choose sliced beef with relatively low fat (such as Australian beef)
Boil the domestic water, and steam it for 4 minutes over high fire.
Baby dish Flammulina velutipes can be steamed together.
When eating, pour in favorite sauces, such as seafood soy sauce and Japanese vinegar sauce, which can highlight the delicious original flavor of food ~ ~
One-week taste change: steamed beef-steamed chicken leg meat (peeled)-steamed perch-steamed metapenaeus ensis (vegetables can be changed at will).
Add a meal before training: a proper amount of carbohydrates, such as bananas. Dinner: less carbohydrates+high protein+moderate fat. Example: tuna avocado sandwich+fresh shrimp quail egg salad (the low-fat version of salad juice is used in the picture).
Practice:
Tuna avocado sandwich
Cut avocado in half and take a small half of the pulp.
Add canned tuna soaked in water and mash it with a spoon (no need to add salt! )
Peel the whole wheat bread and bake it in the oven (or hot pan) to remove some water.
Sandwich avocado tuna mixture into whole wheat bread.
Shrimp quail egg salad
Several white shrimps, washed and boiled in boiling water.
Cooked quail eggs
Shelled shrimps, peeled eggs, and mixed with washed lettuce and tomatoes.
Pour in your favorite low-fat salad sauce.
One-week taste change: slippery egg beef sandwich+chicken leg salad-grilled chicken breast sandwich+salmon salad ...
What you can't eat for exercise 1, raw and cold vegetables such as carrots, celery, peppers and broccoli may be healthy and low-fat foods, but they are not suitable for eating after exercise because these foods are not enough to supplement energy to maintain a healthy metabolic rate. However, if you must eat vegetables, you can add sauces such as yogurt, nut butter or hummus to make salads, but you can't use cream.
2. The fat in high-fat fast food such as potato chips, French fries, hamburgers, hot dogs and cornflakes is difficult to digest. This is not what people want to see after exercise. What needs to be supplemented after exercise is glycogen, not increasing the body's stored fat.
3. Snacks with excessive salt, such as salty snacks, potato chips or pretzels, will reduce the potassium content of the body and slow down the recovery. Potassium, a mineral, plays an important role in cell activities, which is more important than sodium in salt. Because of exercise and sweating, the body has lost a lot of electrolytes, so it is not advisable to consume too much potassium because of eating foods with too much salt.
4, bacon barbecue It is no problem to eat barbecue in moderation, but it is only suitable for breakfast, and it is not suitable for the next day's activities. Because barbecue is not easy to digest, it will hinder the metabolism after exercise. Therefore, foods such as eggs should be the first choice to supplement protein.
5, pizza pizza contains too much oil, especially the type of stuffing such as sausage is not suitable for eating after exercise, eating a small piece can offset an exercise. If you have to eat pasta, you can choose whole wheat bread, cheese and so on.