What are the differences/characteristics?

1. Carbohydrate, protein and fat should be kept at a certain ratio, such as 5: 3: 2, 6: 3: 1, or 4: 4: 2. Generally speaking, carbohydrates account for the bulk, followed by protein, and the rest is fat;

2. The intake demand of protein is higher than that of the general meal plan. For the fitness crowd, the protein intake of 1.5-2g/kg/ day is relatively standard. Then a 70kg bodybuilder needs about 105- 140g protein every day. If it is divided into four meals, then each meal should consume at least 25g of protein, which is equivalent to a piece of cooked chicken breast about 85-90g, or125g of cooked fish;

3. Carbohydrates should give priority to whole grains or potatoes that are rich in dietary fiber and have not been deeply processed. This kind of staple food is not easy to cause postprandial blood sugar fluctuation, with strong satiety and high nutritional value;

4. The fat should be high-quality unsaturated fatty acids, such as olive oil, corn oil, deep-sea fish and plain nuts. These fats can promote health. Nevertheless, for most people, fat should still account for the smallest part of the total diet, such as 10- 15%.

5. Low salt and sugar is the last feature of fitness meal. Excessive salt and sugar are not only harmful to health, but also harmful to cardiovascular and endocrine systems, affecting the efficiency of gaining muscle and reducing fat, and are substances that should be avoided as much as possible in fitness meals.