Since you say you want to be nutritious and healthy, this fitness meal needs to be composed of three nutrients: 1, carbohydrate; 2, fat; 3. protein. These three kinds of food are the most nutritious.
Speaking of fitness meals, there are still some differences between them and ordinary three meals a day:
1. Carbohydrate, protein and fat should have a certain ratio, such as 5: 3: 2, 6: 3: 1, or 4: 4: 2. I believe everyone has seen the law, with carbohydrates accounting for the largest proportion, followed by protein and the rest being fat;
2. Try to choose whole grains or potatoes that contain dietary fiber and have not been deeply processed. This kind of staple food has strong satiety and high nutritional value;
3. The intake of protein is higher than that of ordinary meals. Generally speaking, the protein intake of 1.5-2g/kg/ day is relatively standard. What does this mean? For example, if you are a bodybuilder of 70 kg, you need about105-140g of protein every day;
4. You can choose high-quality unsaturated fatty acids for fat, such as olive oil, corn oil and plain nuts. It has a good promotion effect on health;
5, fitness meals should be low in salt and sugar, too much salt and sugar is not good for the body, and may also harm the cardiovascular and endocrine systems and should be avoided.
Having said that, how to choose carbohydrate, fat and protein?
First of all, carbohydrates
Carbohydrate is simply sugar, which exists in the staple food, fruits, drinks and vegetables we eat every day. The carbohydrates in cereal crops are basically starch, while the carbohydrates in fruits are basically fructose and sucrose.
If you choose carbohydrates, whole grains or potatoes containing dietary fiber and various nutrients are definitely the first choice for fitness people. They are nutritious and full, which helps to maintain body fat. They are the best choice. Some people say that I like to eat rice, of course, it is ok, as long as I follow the principle of moderation and add some vegetables containing dietary fiber, it is also excellent.
From the public's point of view, a fitness meal should contain at least 40%-50% carbohydrates. For example, if your total intake of a meal is 300 calories, then 120- 150 calories should come from carbohydrates. 1 gram of carbohydrate is equal to 4 kcal, so 120- 150 kcal is equivalent to about 30-37.5 grams of carbohydrate.
Recommend these: 150 grams of sweet potato contains about 37.5 grams of carbohydrates; 200 grams of potatoes contain about 34 grams of carbohydrates; 150g rice (cooked) contains about 35g carbohydrates. Two pieces of whole wheat bread contain about 35g carbohydrates.
Of course, good carbohydrate sources are not limited to sweet potatoes, oats, white rice, potatoes and so on. Because China is a vast country, friends from different regions can choose local unique crops, such as northwest oat noodle and northeast rice.
Second, fat.
Some people may think, how can fat be used as a nutritional source of fitness meals? In fact, being fat is not all bad. Although 1 g fat can produce 9 kilocalories, good fat can promote our body shape and play a great role in overall health.
What is fat? That is unsaturated fatty acid, and its sources include: olive oil, corn oil, nuts, beef, deep-sea fish and so on.
Fat accounts for about 10%- 15% of a fitness meal. If you eat 300 calories a meal, then 30-45 calories need to come from fat. In other words, a 300-calorie meal should include 3-5 grams of fat.
Recommend these sources: half a spoonful of olive oil is about 5 grams of fat; 10g almond has about 5g of fat; 50 grams of grilled salmon has about 5 grams of fat; 50 grams of beef has about 5 grams of fat.
Third, protein.
You don't need to exercise. I think we all know that. Protein is essential for dining. In general, according to the number of kilograms of body weight, the intake of 1.5-2g/kg/ day is basically sufficient, and the sources mainly include the following categories:
Chicken breast: the most cost-effective source in protein, with varied practices. Beef tendon: the least fat part of cattle, but much more expensive than chicken breast. Fish/Shrimp: Rich in protein and unsaturated fatty acids, it is very beneficial to the body.
Eggs are rich in protein. Don't throw away the egg yolk, it contains vitamin B and choline.
Dairy milk: It is a very good source from protein, and friends who are lactose intolerant can choose yogurt. Cheese: It is also a good source of protein, which is beneficial to calcium supplementation.
Soybean products can choose soybean milk or tofu. In fact, this kind of food is not the first choice to gain muscle, but it is enough as a daily supplement for protein.
Grain brown rice, whole wheat bread and oats are rich in protein, which can be used as staple food and carbohydrate, killing two birds with one stone.
What is a standard fitness meal?
Breakfast: 8:00 1/2 traditional slow-cooked oats (raw weight), 1 whole egg, 4 egg whites, 300 ml low-fat milk/yogurt;
Add 10:00 1 banana, or 1 apple, or1almond;
Lunch 12: 00200g brown rice/sweet potato, 150g chicken breast/fish/beef, 150g green leafy vegetables;
Before exercise, add 15:00 1 slice of whole wheat bread, 300 ml low-fat milk/yogurt and 2 small oranges;
After exercise, add 17: 3020g animal protein powder and take it with normal temperature milk or normal temperature water;
Dinner 18: white rice 30200-250g, beef 150g, green leafy vegetables 1.
Add 200-300ml low-fat yogurt or a spoonful of casein (optional) before going to bed at 20:30.
Effective fitness is inseparable from nutritious and healthy fitness meals, which will definitely help you. But for reference only, everyone should increase or decrease the intake of related nutrients according to their own situation. There are a few words, don't overeat after exercise, don't diet to lose weight. Correct is the best.