The three major nutrients the human body needs are:
I. protein: Eggs, milk, soybeans and other foods can be supplemented. Nutritional products can be supplemented with "high protein powder (separation/hydrolysis)", and protein powder with BCAA ingredients can be selected!
Athletes should supplement every day according to their strength.
The protein quality of "own weight × 1.5~2.5g",
If the kidney function is abnormal or chronic, it should be supplemented according to the doctor's instructions.
Second, sugar: carbohydrates, you can eat low GI foods: brown rice, buckwheat, sweet potatoes, beans.
Every day, you should take in the amount of "carbohydrate of your own weight ×6~ 1 1g".
3. Lipids: Avocado, nuts, olive oil (salad, noodles), bitter tea oil and sesame oil can be supplemented. Health food can be supplemented with "algae oil" life'sOMEGA? （EPA/DHA/Omega-3)。
The fat content of "daily diet ×10% ~ 25%" g should be supplemented every day.
Protein: 1g/4cal
Sugar: 1g/4cal
Lipids: 1g/8cal
Total calorie calculation: TDEE =BMR (basal metabolic rate) × activity index.
Male BMR=66+( 13.7× body weight kg)+(5× height cm)-(6.8× age).
Female BMR=655+(9.6× body weight kg)+( 1.8× height cm)-(4.7× age)
Example 1: Suppose a "moderate (active)" athlete is180cm tall, weighs 70kg and is 20 years old.
So the heat required for one day:
TDEE =BMR 1789 (basal metabolic rate) × 1.55 activity index =2772 Cal.
Protein: 70× 1.5= 105g.
（ 105×4=420 Cal）
2772-420=2342g
Allocated to lipid15% = (2342) ×15%/8 = 43.9g.
Residual sugar: 2342× 0.85/4 = 497.6g.
Example 2: Suppose a "bodybuilding" athlete is180cm tall, weighs 70kg and is 20 years old.
So the heat required for one day:
TDEE =BMR 1789 (basal metabolic rate) × 1.725 activity index = 3086Cal.
Protein: 70×2.5= 175g.
( 175×4=700 Cal）
The remaining 2386 Cal was allocated to lipids:
2386×25%/8=74.56g
Finally, the remaining distribution of sugar: 2386× 0.75/4 = 447.3g.
Fourth, water:
Intake about 2500~3000g of water every day.
(The following is the introduction of natural patented health food)
Five, vitamins:
1, vitamin b group: Lalmin?
(B 1: 1.5mg, B2: 1.6mg, B6:2.2mg, B 12:6 μ g, biotin 150 μ g, nicotinoid/kloc-.
2. vitamin c: pureway-c?
（250~500mg）
3. vitamin d: lalmin?
(10 μ g)
4. vitamin k: menaq 7?
(17.2 μ g)
5. Vitamin E: QUALI? -E
（294mg）
Six, minerals:
0. Sodium: Take up to 6g(6000mg) of salt every day, and the sodium content shall not exceed 2.4g(2400mg).
0.5 calcium: milk intake 700mg, and additional supplement.
To 1000mg or more; Note that the ratio of calcium to magnesium is 3: 1, so don't eat it with iron, and the interval should be more than1hour).
1, yeast "zinc": Lalmin?
（ 15mg）
2, glycine "iron": Ferrochel?
（ 12mg)
3. fructose "boron" acid "calcium": FruiteX-B?
(250mg contains 6mg of boron)
4. Glyamic acid combined with "magnesium": TRAACS?
(2g contains 200mg of magnesium)?
5. Se- methyl-"selenium" cysteine: _
(55 micrograms)
6. Chromium picolinate: Chromax?
(30~35 micrograms)
7. Bisglycine "copper" chelate: TRAACS?
（2~5mg）
Seven, other nutrients:
1, creatine: (20g daily after exercise, divided into 2-4 times for one week; After that, 5g per day)
2. "L-arginine": Kyowa Quality? : (Eat 2000~5000mg on an empty stomach every day)
3. "French coastal pine bark": Pycnogenol? （ 100mg）
4. "sodium hyaluronate" (hyaluronic acid): Haplex? ：（80mg）
5. "coenzyme q10": kaneka? (30mg before and after exercise)
6. L-carnitine: (500mg on an empty stomach)