It is very necessary to make a nutrition record to record what foods are effective, muscle feeling after eating, what foods are ineffective, etc. If you persist for a long time, you will make an accurate, correct and wise evaluation and adjustment of food nutrition according to the previous data, so as to keep the nutritional intake in the best state. So you must make a good nutrition record, such as the time of eating, the types of food, the basic intake of protein, sugar, fat, potassium, sodium, calcium, vitamins and so on, as well as your physical condition. To this end, you should also buy a book about food nutrition for easy reference.

2. Too much fat and sugar

Fat is the food with the highest calorie, producing 9 calories per gram, which is the most difficult to digest and the easiest to store. Although body tissues such as Dayang need some fat tendons, they need little. Generally, the fat contained in low-fat foods is enough. Sugar is most easily converted into fat in the body, and low-fat foods may also contain sugar, which will be converted into fat if eaten too much. Some sports drinks and sports nutrition contain sugar, so you can't eat and drink more. In short, the daily intake of fat should not exceed 15% of the total calories.

Insufficient drinking water

3. Insufficient drinking water

The human body contains 67% water. Water molecules participate in the metabolism of the whole body. Drinking plenty of water can keep the microvessels clean and unobstructed. Regular cleaning of body cells and tissues can regenerate muscle cells. It is better for everyone to drink 2.3 liters of water every day.

4. Lack of normal balance

Maintaining the positive nitrogen balance in the body can provide conditions for muscle growth. How do we do this? Take it every two to three hours. Eat a small amount regularly throughout the day, and your body will absorb nutrients most effectively. Eat high protein and carbohydrates, preferably at the same time interval. 2/kloc-how to eat once every three hours? A nutritious bread and a cup of skim milk can provide 50g of protein and 50-100g of carbohydrates. How long does it take to eat a sandwich or drink a protein drink? How long does it take to eat a portion of fruit and a chicken breast? Obviously, if you are well prepared, nothing will affect it, and it is easy to do.

5. The food in each meal is not properly matched.

In today's world, imbalances are everywhere, and diet is no exception. What nutritionists call food balance is different from what bodybuilders call food balance. Fitness believes that the ideal food balance is to eat refined protein, carbohydrates containing starch and cellulose, and a little fat, and the proportion will vary from person to person. Some people are sensitive to carbohydrates and can't eat more stagnant carbohydrates, otherwise it will make sebum too thick; Some people eat potatoes and rice very well. People's metabolic function has its own characteristics, so we can't follow the same pattern. The proportion of food can be adjusted by yourself, up to 50% carbohydrate, 35% protein, 65,438+05% fat. The purpose is to reduce fat and gain muscle. How to achieve 50: 35: 15? The easiest way is to take a plate and put 50% rice or potatoes and sweet potatoes in it, and the other half put chicken legs, fish or beef. Don't worry.