First, pay attention to the heat balance.

Because exercise consumes a lot of energy, only timely replenishment can meet normal needs and maintain abundant physical strength and necessary energy (energy food) reserves. However, excessive calories can lead to increased body fat, obesity and decreased working ability. Therefore, the arrangement of diet during exercise and fitness must be reasonable, which varies from person to person and from exercise time, intensity and project.

Second, pay attention to the reasonable proportion of heat source and mass.

The heat source material supply after exercise should be mainly sugar (starch staple food such as rice and steamed bread), and eat less fat. For most fitness exercises, the ratio of protein, fat and sugar should be 1 0.7 ~ 0.8 to 4; The ratio of endurance exercise should be 1 ratio 1 ratio 7, and it must be high in sugar and low in fat.

Bodybuilding coaches can properly ingest protein, because the supply of fitness nutrition should be defined according to physical quality, otherwise the food will not meet the needs of the body, or it will be a waste to the body.

For example, the metabolism of nitrogen-containing substances in the body is faster during strength exercise, and the demand of muscles for protein is greatly increased due to strength exercise. Therefore, we should pay special attention to the supply of protein (protein food), and protein plays a decisive role in improving the effect of exercise and fitness.

Third, adequate vitamins (vitamin food)

Vitamins are indispensable nutrients for maintaining life and regulating metabolism. Lack of vitamins will weaken the body's activity ability, reduce resistance and reduce physical strength and energy. In the era of exercise, thanks to exuberance, hormone levels and perspiration increase, and the demand for vitamins varies with different forms of exercise. Generally speaking, endurance exercise needs a lot of vitamin C. If there are enough vegetables (vegetable food) and fruits (fruit food), there is no need to supplement vitamin tablets.

Fourth, a reasonable diet system.

Meal time should be adapted to exercise time. It is best to exercise for 2 hours before and after eating, otherwise strenuous exercise will make the blood involved in digestion flow to muscles and bones, which will affect the digestion and absorption of gastrointestinal department.

After a meal, strenuous exercise will shake your gastrointestinal tract and make your body uncomfortable. It is recommended that you eat it 40 minutes after exercise, otherwise little blood will enter the gastrointestinal tract, which will affect digestion and cause gastrointestinal diseases.

Five, the correct choice of food, reasonable cooking.

Correct selection of food is the key to ensure nutritional quality. The demand of various nutrients for exercise and fitness is determined by the intensity of exercise and physical condition: for example, insufficient intake of protein will cause anemia (at this time, the body may not be short of iron (iron food)), so special attention should be paid when busy.

At the beginning of exercise, we should increase the intake of sugar, and sugar is the main thing that day. Choose foods that are nutritious, easy to digest and absorb, and meet the needs of exercise.

Conclusion: After fitness, we should eat reasonably to double the fitness effect. But if you blindly pursue fitness, you can only exercise at most. If you don't pay attention to your diet, it will be far from it. The above has introduced five dietary principles for men's fitness, hoping to help you.