fat
protein
The above three are the most abundant nutrients in food, so they are called "macro nutrients". Corresponding to it are "micronutrients", including vitamins and minerals.
Compared with ordinary meals, fitness meals
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.
So how to choose?
Carbohydrate, fat, protein?
carbohydrate
To put it bluntly, carbohydrates are sugar, which exists in a large number of staple foods, fruits, drinks and vegetables we consume every day. Most carbohydrates in food crops are starch, and most carbohydrates in fruits are fructose, glucose and sucrose.
As far as carbohydrate selection is concerned, whole grain foods and potatoes rich in dietary fiber and various nutrients should be your first choice. The light food fitness package mainly chooses crude fiber such as refined mashed potatoes, quinoa rice, brown rice and purple mashed potatoes as the staple food. These foods have high nutritional value and strong satiety, and will not cause violent fluctuations in blood sugar after eating, thus helping to maintain body fat and being the best choice among carbohydrates.
For most people, a complete fitness meal should contain at least 40-50% carbohydrates. In other words, if your total intake of a meal is 300 kcal, then 120- 150 kcal should come from carbohydrates. 1 gram of carbohydrate is equal to 4 kcal, so 120- 150 kcal is equivalent to about 30-37.5 grams of carbohydrate.
-150g sweet potato contains about 37.5g of carbohydrates.
-200 grams of potatoes contain about 34 grams of carbohydrates;
-Two slices of whole wheat bread contain about 35 grams of carbohydrates.
* The above information is for reference only. You can increase or decrease your carbohydrate intake according to your actual needs.