What nutrition should I eat for fitness and muscle enhancement?

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 about 20-25% of the total calories, carbohydrates should account for 55-60% of the total calories, and fat accounts for about 20% of the 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.

Take a 75kg bodybuilder 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

Three proteins

Chinese meal

250g of rice/steamed bread

Chicken breast/fish/beef 200g

1 vegetable

Peaches/apples/bananas 1