Before making a nutrition plan, we should first look at what kind of physique we belong to. What do you expect to achieve? Generally speaking, different types of physique need different training and nutrition programs. Pay attention to the use of corresponding fat-reducing nutrition package in diet. Here are two most practical nutrition schemes for increasing muscle and reducing fat.
Dietary nutrition program for reducing fat
The general principle of diet during fat reduction is that the total calorie intake is about 30 calories/kg/day. For example, a person weighing 60 kg should consume 1.800 calories a day. Among them, protein accounts for about 20-30% of the total calories, carbohydrates should account for 40-55% of the total calories, and fat accounts for about 25% of the total calories. At the same time, it is necessary to ensure adequate intake of vitamins and inorganic salts. The diet during fat reduction should not only ensure adequate nutrition,
We should also reduce excessive calorie intake. The following points should be noted: 1. Choose a variety of foods with low calories and high nutritional content, such as milk, eggs, fish and tofu.
2. Restrict snacks, especially snacks with high fat and calories, such as chocolate and peanuts;
3. Choose foods rich in dietary fiber, such as whole grains, vegetables, fruits and dietary fiber drinks.
4. Avoid high-fat foods;
5. L-carnitine can increase the burning of fat during exercise, and taking it before exercise can help reduce body fat, so take it in moderation.
Muscle-building diet nutrition program
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 a reasonable diet. So how to eat is reasonable? Bodybuilders' daily diet can refer to this formula, that is, moderate protein food plus low-fat food, followed by high-carbohydrate food.
For bodybuilders, a balanced diet should include the body's demand for nutrients and the proportion of various foods. The daily nutrient requirement of bodybuilders is: the total calorie is 50 kcal/kg/day, for example, a person weighing 70 kg should have a daily total calorie intake of 3500 kcal. Protein accounts for 20-25% of the total calories, and carbohydrates account for 55-60% of the total calories.
Fat accounts for about 20% of total calories; Vitamins and inorganic salts should be taken in full at the same time. In addition, a balanced diet should also include eating 5-6 times a day. Practice has proved that bodybuilders should eat 5-6 meals a day. Eat once every 2-3 hours, and drinks supplemented with high protein or high carbohydrate should also be counted as a meal. Every meal should include some foods rich in high-quality protein and carbohydrates, and eat more vegetables.