Fitness diet refers to:

1. Reasonable caloric range

Fitness and muscle gain are to increase muscle dimensions, and muscle growth requires sufficient energy and For nutritional supplements, our caloric intake needs to be higher than usual.

The total body metabolism of a normal person is between 2,000 and 2,400 calories a day. For people with a standard body fat rate, their caloric intake during muscle building can increase by about 10% compared with usual. For people who are thin, , caloric intake needs to be increased by about 15%-20%, which will help muscle growth.

2. Increase protein intake

Muscle growth is inseparable from protein supplements. Therefore, during muscle gain, we must increase protein intake while controlling fat intake. Protein intake: 1.5-2g of protein per kilogram of body weight per day.

You can eat more high-protein foods for three meals, such as chicken breasts, eggs, milk, dairy products, lean meat, fish, shrimp and other foods. Eat a diversified diet, with steamed ingredients as the main ingredients. It can avoid the calorie surge of food ingredients and the destruction of nutrients.

3. Eat multiple meals

Muscular men like to eat multiple meals. This is because their caloric intake is higher than that of ordinary people. Multiple meals can ensure food intake. quantity.

During the period of muscle gain, fitness meals are divided into multiple times and taken at multiple times, which can improve food utilization and reduce fat accumulation. We can change the three meals to five meals, which will help the absorption and digestion of food. If protein food is taken in multiple meals, the absorption rate will be much higher than if it is taken in one go.

4. Choose high-quality fats

During fitness, it is not that you cannot consume fat, but you need to supplement high-quality fats. Fat is an important substance for hormone synthesis and secretion. We can add some nuts and avocados, and stay away from various low-quality fats and trans fats, especially foods such as cream and chocolate.

5. Drink more water

Those who are building muscle must pay attention to drinking more water. The body will sweat during fitness. We should replenish water in small sips to avoid dehydration. You should also replenish water in time before and after fitness. Do not drink cold drinks. You can drink some light salt water appropriately.

About 2L of water should be added every day, and supplemented at multiple times, which can dilute the blood concentration, help blood circulation, and promote muscle recovery.