A healthy diet plan that promotes muscle growth. What is the first secret of good health? For most of us, it is neither high-intensity training, high-load training, nor advanced training mode, but diet. Although it sounds too simple.

Reduce the rest time required after high-intensity training.

Provide water and fuel for the body when doing high-intensity exercise.

Reduce sports injuries caused by fatigue.

Help the body maintain a proper weight.

Emphasize the intake of a lot of water to improve performance and make up for the water lost by sweating.

Need a diet that is higher than the protein intake standard in the traditional scheme.

You need to consume more calories. Whether you want to gain weight or lose weight, you won't be hungry enough to reach the training goal of the fitness network.

Emphasize that carbohydrates are the energy source of training.

Pay attention to the meal time before and after training.

You need to take supplements to improve your grades and help you achieve your goals.

Our sports nutrition plan is very practical. You may have just gone through your training set, repetition and negative weight, training method, intensity, frequency and rest time in your mind, and then calculated the correct food intake-calories, grams, ounces and spoons-and your head will explode. You may want to know the specific requirements about eating carbohydrates, protein and fat, but we want to start from the facts. Here are four substances that can help you succeed or fail: protein, carbohydrate, fat and water.

1) protein

Who should you listen to when it comes to how much protein you should eat a day? Do professional bodybuilders in protein eat 2 grams per pound of body weight every day, or is the amount recommended by the government less than the former 1/4? Unfortunately, neither of these statements is correct. Deborah Wayne, a sports nutritionist, said: "Research shows that people who exercise regularly really need high protein, which is really like a reassurance for athletes who have been hesitant." "On the other hand, there are different opinions about increasing protein intake." protein, as a nutrient that can promote muscle growth, needs to be decomposed into amino acids in the process of digestion and absorption. The body uses these amino acids to produce new tissues and enzymes needed for metabolism. Everyone needs protein, but how much is appropriate? Generally speaking, if you include one or two servings of high-protein food in every meal and drink a glass of protein drink every day, then the intake of protein should be enough to promote muscle growth. If you train very hard, Wayne suggests that you consume 0.7 to 0.8 grams of protein per pound of body weight every day. Most bodybuilders can consume almost 1 g protein per pound of body weight every day. If your total calorie intake is sufficient (see "Calculating Calories"), then 0.7 to 0.8 grams of protein per pound of body weight is enough to promote muscle growth. If your total calories and protein quality are insufficient, you should make up for them at the same time. Good sources of protein include skinless chicken and turkey, lean beef, protein drinks, bean products, low-fat dairy products, beans and egg whites.

2) carbohydrates

If you train hard, your body needs carbohydrates as energy to maintain its normal function. The daily carbohydrate intake depends on your total calories, body shape and health, as well as the training time, intensity and content. If your main exercise is weight training, whether you want to lose weight or gain weight, your carbohydrate intake should account for at least half of your total food intake and 50% to 60% of your total calories. Endurance sports such as long-distance running consume glycogen in the liver and muscles, which is the storage form of carbohydrates in the body. This is why athletes engaged in endurance sports and competitive sports need more carbohydrates. If you work hard in the gym, don't believe the minimum carbohydrate intake recommended in those weight loss books. Suddenly reducing the intake of carbohydrates to a very low level will make the body use the protein in the body and provide you with energy by using the heat generated by the decomposition of amino acids. It's a pity to use protein for energy consumption.

There are several ways to classify carbohydrates. The most commonly used carbohydrates are simple and complex, including juice, candy, sugar and soda water. Complex carbohydrates, including oatmeal, whole grains, vegetables, beans and lentils, should be the main part of the diet.

In the past few years, the method of classifying carbohydrates by sugar index has been very popular. Foods with high glycemic index are usually unpopular, because they can make blood sugar rise rapidly, leading to a sharp rise in serum insulin levels, thus affecting the health of some people. And weight (if you have diabetes, ask your doctor to make a special diet plan for you). Foods with low glycemic index are more popular because they make blood sugar and serum insulin levels rise slowly and maintain a relatively stable level. However, foods with high glycemic index can replenish glycogen levels more quickly after training. The following are some foods classified according to the raw sugar index.

High, medium and low

Rice cakes, rice and plums

Carrots, grapes and apples

Whole wheat bread popcorn cherry

When foods with high glycemic index are eaten together with protein or fat, the insulin-glucose reaction can be weakened, so when carbohydrates are eaten alone, the glycemic index is more significant. Don't forget that carbohydrates are your "labor", so you should make them work for you. If possible, you should eat more oats, whole wheat bread and cereals, cakes, potatoes and rice instead of fast food such as white bread and refined biscuits. The best food is fruits and vegetables, which can provide you with rich nutrition and lay a good health foundation for you.

3) Fat

Bodybuilding enthusiasts and fitness athletes generally limit their fat intake to about 20% of the total daily calories, sometimes even lower, far below the 30% recommended by the American Heart Association. Don't eat too little, because this large amount of nutrients can buffer and smooth the cells of the body and also play a certain role in training. The energy source of high-intensity sports like bodybuilding depends more on carbohydrates. Low-intensity sports activities rely more on fat for energy supply. The longer you do aerobic exercise, the more free fatty acids and fats your body will use. Because your glycogen reserves are limited, you need the former to continue to supply energy for your body.

In most cases, your fat intake should be related to protein and carbohydrate intake. Maybe you have heard it before, but this sentence is too important: reduce the intake of saturated fat in sports food and eat more healthy lipid substances, such as cod liver oil, nuts and seeds.

Fat can be your friend or your enemy, depending on your training purpose. If you are going to lose weight, you should pay attention to the fat content in food. The calories per gram of fat (9 calories) are twice that of carbohydrates or protein (4 calories). But if you want to gain weight, eating more fat is an easy way. Eat more nuts, seeds, all-natural peanut butter and olive oil instead of buttering everything.

4) water

How much water does the human body contain? In fact, 60% of human body weight is made up of the most common water. It can lubricate your cells, regulate your body temperature and affect your training state. The more muscle a person has, the more water he contains, because muscle contains more water than adipose tissue.

If you train hard, drink at least 8 glasses of water every day, especially before and after training. If your urine is white, you have drunk enough water; If it is yellow, you should drink more water. Above all, never wait until you are thirsty to drink water!

Timing is of the essence.

If you want to achieve obvious training effect, then you need to consider not only what to eat, but also when to eat. First of all, whether you are losing weight or gaining weight, you should eat more meals-about 5 to 6 meals a day. Only in this way can we ensure adequate nutrition and calories in the body. If you want to lose weight, you must reduce the amount of food you eat per meal, while the number of meals remains the same. More meals can prevent hunger between meals, thus avoiding overeating.

It is most appropriate to eat a small amount of food 1 half an hour to 2 hours before training. This extra meal should include an appropriate amount of complex carbohydrates, protein and a small amount of fat. In this way, you can keep energetic and focused during training. If you want to gain muscle, you can eat something like sandwiches or oatmeal, plus a protein. And if you want to lose weight, eating a piece of fruit and a piece of low-fat cheese is enough.

To grow bigger, what you eat after training is very important. After the training, the protein of carbohydrate intake is 3: 1 within half an hour. Try using tonic instead of dinner, eat a piece of fruit, a bagel with turkey and a baked potato with low-fat cheese. Or add protein powder to oatmeal and decorate the surface with some fruits. This meal should contain 300 to 400 calories. If you think it's not enough, you can add some more. In this way, you can not only supplement glycogen, prevent overtraining, but also accelerate the recovery and growth of muscles.

If you want to grow bigger, you must eat more calories than you consume and do intensive training. In addition to protein, it is also important to exceed the calories consumed. You can calculate the required quantity by the following formula: multiply the weight by 15 or 18. In other words, a person weighing 150 kg needs 2250 to 2700 calories a day. If you still haven't made any progress, go back and critically review your diet-you may not stick to your food intake or need to add 200 to 500 calories a day until you achieve results.

Perhaps the most common mistake people make is to train just to look better. Of course, reducing carbohydrate intake and eating more protein will help you lose weight, but not eating oatmeal, whole wheat bread and fruit is not good for your health. Remember, a healthy body is the foundation of successful training. Proper diet can make you energetic, prevent nutritional diseases, make your skin ruddy and shiny, increase antioxidant substances that scavenge free radicals in the body, and reduce the amount of refined sugar and processed food.

Goals and acquisitions

You won't change from being used to eating fast food to eating right at once. But in order to achieve your training goal, you must gradually change your eating habits. It is almost impossible to change your face at once. The key to success lies in long-term persistence. Both training and diet need to be done. Therefore, you must also adapt yourself to the new diet plan without feeling deprived of your rights or having to put up with the food you hate. If you want to stick to the correct diet for a long time, you must make it a part of your life!

The correct diet starts from the food store. Don't buy processed food and "junk food". The following foods are healthy: canned tuna, skinless chicken breast, turkey, lean meat, eggs, skim or low-fat milk, cheese and yogurt, fruits, vegetables, potatoes, whole wheat flour, whole wheat bagels, bread and biscuits, low-sugar and high-fiber boxed cereals, oatmeal, whole wheat milk peanut butter, curry, pepper, cinnamon and nutmeg.

An example of a man's diet plan weighing 150 pounds:

Breakfast: 1 cup of cereal, 1/4 cups of raisins, 1 egg and two egg whites, crushed, 8 ounces of orange juice and coffee.

Brunch: 1 cup of low-fat yogurt, 1/4 cups of cereal.

Lunch: A large portion of zarraga 3 oz chicken, half a cup of rice and half a cup of beans.

Pre-training meal: 1 big apple coating 1 spoon peanut butter, 10 little carrot.

Meal after training: 1 bag of chocolate meal replacement powder (including 15 ~ 20g protein), ice cubes and half a cup of frozen fruit.

Dinner:

5 ounces of minced steak, 1 medium-sized baked potato, tablespoons of skim sour cream, tablespoons of skim butter, large vegetable salad, shallots, 2 tablespoons of low-fat Italian salad dressing, about 2700 calories per day, 142 grams of protein (2 1% of the total calories), 37/kloc-0. You can change the total calories by adjusting your food intake.

Whether you are gaining weight or losing weight, you should eat about 5 to 6 meals a day. Only in this way can we ensure adequate nutrition and calories in the body. If you want to lose weight, you must reduce the amount of food you eat per meal and keep the number of meals unchanged. More meals can prevent hunger between meals, thus avoiding overeating. You won't feel deprived of the right to eat.

If you train hard, don't pay attention to the minimum carbohydrate intake recommended by diet books. When carbohydrate intake is insufficient, the body will use protein in muscles to provide energy for training. This price is really too high.