"Five-meal eclipse method" is more appropriate: that is, eat five times a day. The proportion of five meals is that breakfast accounts for 20% of the whole day, breakfast accounts for 10%, lunch accounts for 30%, lunch accounts for 10% and dinner accounts for 30%.

2. Diet composition

The recipe of the daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55.

Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice.

Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.

Fatty acids that are needed to maintain normal human growth but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases.

Eat more alkaline food.

Normal body fluids are weakly alkaline. After physical exercise, a lot of sugar, fat and protein in the body are decomposed, resulting in acid substances such as lactic acid and phosphoric acid, which makes people feel sore muscles and joints and mental fatigue. At this time, you should eat more alkaline foods such as vegetables, sweet potatoes, oranges, apples, etc., and keep the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.

Besides vegetables, fruits and other alkaline foods, we should also supplement a variety of vitamins necessary for human body to supplement the loss of metabolism and sweating and meet the needs of bodybuilding training.

~ ~ Equipment Sorry, I don't know, I usually play outdoor sports ~