What is the men's fitness diet plan? Many men know that protein's supplement is very important, but they ignore the intake of vegetables, which leads to unbalanced nutrition and unsatisfactory fitness effect. Let's see what the men's fitness diet plan is.
What is a male fitness diet plan 1 First, pay attention to the calorie balance.
Because exercise consumes a lot of energy, only timely replenishment can meet normal needs and maintain abundant physical strength and necessary energy (energy food) reserves.
However, excessive calories can lead to increased body fat, obesity and decreased working ability. Therefore, the arrangement of diet during exercise and fitness must be reasonable, which varies from person to person and from exercise time, intensity and project.
Second, pay attention to the reasonable proportion of heat source and mass.
The heat source material supply after exercise should be mainly sugar (starch staple food such as rice and steamed bread), and eat less fat. The metabolism of nitrogen-containing substances in the body is faster during strength exercise.
And because strength exercises greatly increase the demand of muscles for protein, we should pay special attention to the supply of protein (protein food). protein plays a decisive role in improving the effect of exercise and fitness.
Third, adequate vitamins (vitamin food)
Vitamins are indispensable nutrients for maintaining life and regulating metabolism. Lack of vitamins will weaken the body's activity ability, reduce resistance and reduce physical strength and energy.
In the era of exercise, thanks to exuberance, hormone levels and perspiration increase, and the demand for vitamins varies with different forms of exercise. Generally speaking, endurance sports need a lot of vitamin C.
The above is the way to make a fitness diet plan. Knowing how to eat correctly can make an appropriate and effective weight loss plan. After making a diet and fitness plan, you should strictly implement it yourself. Meal time should be adapted to exercise time. In addition, to grasp the time, it is best to exercise for 2 hours before and after eating.
What is the men's fitness diet plan? Nowadays, many men have beer bellies, and more and more obese bodies have experienced many physical diseases. Chronic diseases such as hypertension and hyperlipidemia have caused many male friends to suffer. It is because of obesity that they are inconvenient to move and even have asthma. They need to control their diet and should lose weight.
Create a week's diet for men
Men's fitness is not only high-intensity muscle training, but also pay attention to choosing the method that suits them, in order to have good results! Diet during fitness is equally important. Good eating habits are half of building a healthy body. What kind of diet do you have during fitness? Let's take a look at the fitness food mix of fitness experts for a week!
Monday
Breakfast: 65438 boiled egg +0,65438 sugar-free soybean milk+0 cup;
Lunch: winter melon soup is the main dish, rice 1 small bowl (1 two), cucumber cold dish 1 dish;
Dinner: apples.
Staple food: wax gourd
Highlight: Wax gourd tastes sweet but slightly cold, and has the effect of diuresis and detumescence. If you eat with skin, the effect will be better. Eating wax gourd often can remove excess fat and water in the body and play a role in losing weight.
Intimate reminder: losing weight is not just determination and enthusiasm. It's best to calm down and finish a week's weight loss plan, and tell yourself that you must strictly abide by the rules and never be lazy and foul! Start rational weight loss, which is a good starting point!
Tuesday
Breakfast: 1 tea eggs, 1 bowl of rice porridge;
Lunch: fried leek is the main dish (you can put some eggs or lean meat), with rice 1 small bowl (1 two)
Dinner: bananas.
Staple food: leek
Highlight: In addition to calcium, phosphorus, iron, protein, vitamins and other nutrients, leek also contains a lot of fiber, which can enhance the peristalsis of gastrointestinal tract and accelerate the excretion of excess nutrients and fat in intestine.
Intimate reminder: I always feel a little difficult when I can't eat and drink as I like. At this time, I have to ask myself a question: Why should I lose weight? What is my goal? Remember to cheer for yourself and stick to it!
Wednesday
Breakfast: cereal 1 bowl
Lunch: kelp is the main dish (both fried and mixed), and half a steamed bread.
Dinner: cucumber.
Staple food: kelp
Highlight: Kelp has the functions of clearing away heat, promoting diuresis, reducing fat and lowering blood pressure. Contains a variety of minerals and vitamins, can reduce the deposition of fat in the heart, blood vessels and intestinal wall, and is a good product for reducing fat and weight.
Intimate reminder: besides eating as little as possible, you should drink more, you know! Drinking more water can speed up metabolism, and it is best to drink more tea, especially green tea, which can get rid of greasy and has a good auxiliary effect on weight loss. Come on, don't be discouraged!
The above details the diet method of men's fitness and weight loss. As we all know, a healthy diet can promote appetite and eliminate excess fat in the body.
The right diet can help men lose weight successfully. Everyone should pay attention to the above diet recipes. If men want to lose weight, proper exercise and healthy diet are very important.
What is the men's fitness diet plan? Men go to the gym to exercise. I believe that a large number of people are trying to exercise their muscles, but some men often give up halfway, so that the muscles for fitness have not increased, but gradually shrunk. What followed was loss of appetite and poor sleep. Therefore, in addition to practicing muscles, men should also pay attention to their daily diet.
Dietary nutrition collocation:
1, carbohydrate
Carbohydrate: Generally, adequate carbohydrate should be supplemented before physical exercise to ensure the storage of liver glycogen, provide energy for training and prepare for maintaining blood sugar level. After exercise, carbohydrates should be supplemented in time to promote the recovery of muscle glycogen and liver glycogen. Foods rich in carbohydrates mainly include rice, cereals, potatoes, vegetables and fruits.
2. protein
Protein should not only eat food containing animal protein, but also eat bean products rich in plant protein. Soybean sprouts are rich in aspartic acid, which is beneficial to the metabolism of lactic acid in muscles and delays the appearance of fatigue. It is a cheap and suitable food for fitness exercisers.
Generally speaking, within 90 minutes after training, the demand in protein reaches its peak, and it is best to supplement protein at this time. Protein-rich foods mainly include lean meat, eggs, fish, milk and beans.
Vitamins Fresh vegetables and fruits contain many vitamins. As long as you eat different kinds of vegetables and fruits regularly, you can get a variety of vitamins that the human body needs.
The basic nutrition in energy proportion fitness exercise is energy. There are different opinions about the proportion of carbohydrate, fat and protein in diet. Generally, 20% protein, 60% carbohydrate and 20% fat are more suitable.
Protein is mainly used to repair muscle fibers damaged in intensive training. Some bodybuilders don't know when to take protein, and often drink milk and yogurt while training, which not only causes waste, but also harms their health.