The core of fitness meal is to reduce fat and gain muscle. Reducing fat refers to reducing the intake of fat and total energy, and increasing muscle refers to increasing the intake of protein appropriately, but we should also pursue satiety and reduce the impulse of extra foraging. It should be characterized by high protein, high fiber, low fat, low salt and comprehensive nutrition.

Choice of carbohydrates:

Unprocessed whole grains, potatoes, miscellaneous beans and root vegetables,

For example: whole wheat bread, miscellaneous grains porridge, whole wheat flour, mashed sweet potatoes, mashed potatoes,

Both Chinese yam slices and carrot slices can be used as fitness meals.

The energy supply ratio of carbohydrates in fitness meals is maintained at 40-50%.

Protein's choice:

In the fitness meal, protein's requirement is 1.5-2g/kg/ day. You can calculate the requirement according to your weight.

The distribution ratio of three meals a day can be arranged according to 3:4:3.

The choice of food is mainly high-quality protein, that is, fish, meat (less fat), milk, eggs and beans.

The proportion of protein's role in fitness meals remains at.

The protein content of common meat food is about: 15-20g/ 100g.

(The content is roughly chicken, fish, beef, mutton and pork)

The content of protein in milk is 2.9-3. 1g/ 100g.

The protein content of an egg is 13g/ 100g, and an egg provides about 7g of protein.

The protein content of soybean is about 40%, and the protein content of general bean products is above 5%.

Take a person weighing 70kg as an example, the daily requirement of protein is about 105- 140g, and lunch accounts for 40%, which is 42-56g. You can choose a combination of two white rice and brown rice, a big chicken leg (about half a catty) and two light vegetarian dishes.

Choice of fat:

Fat is mainly high-quality unsaturated fatty acids.

Such as olive oil, corn oil, deep-sea fish, plain nuts and so on. They are all good choices, and the energy supply ratio of fat in fitness meals is kept at around 10- 15%.

Choice of vegetables and fruits

Fruit: There are at least two kinds, and the total amount is about half a catty.

Vegetables: The more varieties, the farther the varieties, the better. The total amount is about eight taels (yes, half a catty), and green leafy vegetables account for half.

The cooking methods of fitness meals are mainly steaming, boiling, stewing, frying and frying, with less cooking oil, less salt and less seasoning. Let me repeat the important features of fitness meals: high protein, high fiber, low fat and salt, and comprehensive nutrition.

Have you learned to match yourself with a fitness meal? The following are two kinds of fitness meals shared by netizens for your reference.