Basically, people who insist on training every day, especially strength training, should transform the nutrients consumed every day into muscles. At the same time, pay attention to a light diet with low oil and fat. It's hard to eat less and eat more, which tests perseverance. After starting fitness training, protein should be supplemented appropriately, such as eating protein food (such as milk or egg white) after training: within 90 minutes after training, protein's demand reaches its peak, and protein is the best supplement at this time; If you want to supplement protein powder, it is recommended to supplement whey protein powder, which is very beneficial to human absorption.

Bodybuilding exercises cause "excessive recovery" through "overload", which makes muscle fibers thicker and muscle volume larger. Protein is the main substance of "excessive recovery" of muscle fibers. However, protein doesn't eat as much as possible. Some people eat a lot of eggs a day in order to gain muscle, which is not desirable. Intake of protein beyond the actual needs will not only cause waste, but also be detrimental to the absorption of other nutrients. The principle of supplementing protein is to master the daily intake. Generally, it is enough to supplement 1 ~ 1.5g per kilogram of body weight. It is best to choose high-quality protein that is easy to absorb, such as milk and eggs. It is worth noting that indigestible protein foods such as chicken, beef and steak, especially fried meat, should be avoided after exercise.

At the same time, some people believe too much in the concept of "high protein and low fat" and "reject fat as long as protein" when taking nutrition, which is also biased. As the second energy source of exercise, fat can reduce the volume and weight of food without eating too much food. Fat can also provide the body with fatty acids that it cannot synthesize and ensure the absorption of fat-soluble vitamins.

Therefore, bodybuilding should not completely exclude fat, just pay attention to controlling the proportion of protein, fat and sugar. Generally speaking, from the total energy intake in a day, the energy supply of the three is 65,438+05%, 25% and 60% respectively.