1. First of all, you should know that it is very important for bodybuilders to eat less and eat more meals, 5 to 7 meals a day, so as to fully digest food and absorb more nutrition.
2. Nutrients required by bodybuilders mainly include: protein, carbohydrates, fat, water, vitamins and minerals.
3. protein is an essential nutrient for muscle growth, and also a substance for building muscle. It must be enough. To do this, we must eat more high-protein foods, such as eggs, milk, meat, beans and other foods.
About protein powder, you can buy it and try it if you have the conditions. My suggestion is that if you don't take part in bodybuilding competitions, it is enough to eat more high-protein food in your usual diet. There is no need to eat protein powder. Expensive is expensive, but not delicious (personal feeling). Of course, you can eat more high-quality protein.
4. Carbohydrates are the source of human energy, so we must supplement them more, and the intake is more than that of protein, because they provide energy for human activities, and the content is higher in pasta, rice and fruit.
Fat is also essential. Don't shy away. Supplementing some fat properly is good for muscle roundness and health. The fat in soybean oil is of high quality.
6. All metabolic activities of the body are inseparable from water, so be sure to drink plenty of water and supplement some sports drinks every day.
7. Although minerals and vitamins are trace, they are necessary, so eating more fruits and vegetables in daily life can ensure their supply. You can also buy some vitamin supplements to eat, but eat more in moderation.
8. With the above basic knowledge, you can make a fitness recipe for yourself.
Combine protein with vegetables and eat a fruit in the morning.
Noon is prime time, so be sure to eat more high-protein food.
At about 3: 30 in the afternoon, protein and carbohydrates were added, mainly carbohydrates.
Have dinner around 6: 30, eat protein food and carbohydrate food.
At around 9: 00 pm, protein is the main food, and carbohydrates are supplemented appropriately.
It is enough to eat three eggs a day, one in the morning, one at noon and one after exercise at night. There is no need to eat too much, you should eat both egg whites and egg yolks. Eating only egg whites is Mr. Olympia's diet. Because we eat about twenty or thirty eggs every day, we can't eat egg yolk to avoid eating too much fat and sterols. We don't need that.
10. Eating carbohydrates half an hour before fitness, that is, at 3: 30, can provide energy for the next fitness.
A small amount of carbohydrates should be added 20 minutes after fitness, and protein should be added about 50 minutes. This time is very important and should be remembered.
1 1. Just relax at the end of each exercise, there is no need to do weight-bearing exercise.
12. Eat less or no high-calorie food at ordinary times to ensure adequate sleep.
Please call me if you have any questions. Let's discuss and make progress together.