What do you need to eat for fitness and muscle building?

Dietary nutrition scheme for muscle gain:

There is a jargon in bodybuilding called "half by practicing and half by eating". This is indeed a popular summary of experience. Of course, "practice" refers to scientific practice, and "eating" refers to reasonable eating. So how to eat is reasonable? The daily diet of bodybuilders can refer to this formula, that is, moderate protein food plus low-fat food and then high-carbohydrate food.

For bodybuilders, a balanced diet should include the body's demand for nutrients and the proportion of various foods. The daily requirement of bodybuilders for nutrients is: the total calorie is 50 kcal/kg/day, for example, a person with a weight of 70 kg should have a daily total calorie intake of 3500 kcal. Protein accounts for about 20-25% of total calories, carbohydrates should account for 55-60% of total calories, and fat accounts for about 20% of total calories; Vitamins and inorganic salts should be taken in sufficient quantities at the same time. In addition, a balanced diet should also include eating 5-6 times a day. Practice has proved that the diet of bodybuilders should be 5-6 meals a day. Eat every 2-3 hours, and supplement high-protein or high-carbohydrate drinks should also be counted as a meal. Every meal should include some foods rich in high-quality protein and carbohydrates, and eat a lot of vegetables.

Take a bodybuilder of 75kg as an example, and list the following dietary nutrition schemes:

Breakfast:

Food name intake

Sliced bread/steamed bread 5 pieces /2 pieces

Milk 1 box (500ml)

Eggs 1 piece

3 egg whites

Chinese food:

250g of rice/steamed bread

Chicken breast/fish/beef 200g

Vegetables 1 serving

Peach/apple/banana 1 piece