Two cups of green tea in the morning, a salted duck egg and a boiled egg for breakfast, followed by porridge, millet porridge, black rice porridge and pumpkin porridge, plus steamed sweet potatoes and boiled corn, homemade pancakes in turn, and noodles for breakfast once a week. Lunch is mainly rice, which is nutritious. Fitness can be divided into muscle gain and fat loss for different purposes, so fitness meals can be divided into muscle gain meals and fat loss meals. Muscle-building meal and fat-reducing meal are just fine-tuning the proportion of four nutrients (carbohydrate, protein, fat and dietary fiber) needed by human body.

Before that, I'd like to mention water first. You need to drink water before, during and after exercise. You don't need to eat two or three bites at a time. This is very important! After exercise, you should increase your appetite because of the accelerated metabolism. Be sure to eat more foods rich in protein to accelerate the formation of muscles. Once you increase your fitness activities, you need to ensure that you get enough protein to help build and repair muscles. It is recommended that you get 20-25% calories from protein every day. The daily diet of 2000 calories is about 400-500 calories in protein (100- 125g).

Nutritional fitness meals should be made according to your own consumption, but you should eat less than your consumption. Let me introduce some fruit and vegetable juices for weight loss meal replacement, and remember to eat dregs, because I think dregs are rich in nutrition and fiber. Eat clean, hygienic and non-perishable food. In addition, corresponding guidelines have been formulated for different groups of people, such as infants, young children, teenagers, pregnant women, nursing mothers and the elderly.

Their composition should be a balanced and nutritious diet. According to our gender, age and activity level, we will have different energy needs. Our current health status also has a very important impact on our diet choices, including whether you need to lose weight. It is true that a person's daily nutritional needs remain basically unchanged for a period of time-but this does not mean that the diet is "well matched" because the food in each meal is constantly changing-almost no one can stand the same recipe day after day.