First of all, you should know what kind of food we should eat, how much we should eat, and what kind of nutrients we eat. In food, the first thing we need to know is three basic nutrients:
Protein:
It is composed of a variety of amino acids and is an important part of all cells and tissues in human body. All important parts of the body need protein's participation, and it is also the basic structural substance that our muscle tissues need most. All kinds of high-intensity training require us to supplement a lot of protein according to our personal situation after training. There is also a concept here, that is, complete protein and complete protein refer to the complete range of essential amino acids. A protein with sufficient content and proper proportion can sustain life and promote growth and development. This kind of protein is often better for our fitness crowd. Protein in milk, eggs and meat products belongs to completely protein.
Carbohydrate:
Compared with protein, many bodybuilders don't like carbohydrates very much. They all think that carbohydrates will increase your weight and have bad consequences for your body shape. In fact, a certain amount of carbohydrate is more helpful to our protein absorption, and carbohydrate is the main energy source of our body. Only by ingesting carbohydrates can we carry out intensive training and get better exercise results. What is another function of carbohydrates? Protect protein? It can ensure that the body will not burn too much protein to gain energy, thus protecting your muscles from being decomposed too much. Some people often feel bad and irritable during the period of reducing fat, which is another manifestation of insufficient carbohydrate intake, which will lead to great mood swings.
Fat:
This is a substance that no one wants to talk about. No matter what you think, everyone thinks that being fat is a bad thing. Of course, if you are obese, you really should lose those extra fats, but for ordinary people, it is very good to have a normal body fat rate. Fat has the highest energy density among the three nutrients. It can store energy in the body and bring protection to the body. It's like nature when it's cold. Fitness friends all know that if you want to make your body full of beauty, you should not only build muscles, but also show them with a low enough body fat rate. It is natural for male compatriots to keep the body fat rate around 10- 12%, and it is enough for women to keep it around 15- 18%. However, if you want to take part in the competition, you need to control the body fat rate to a few percentage points before the competition, so that your muscles will be more prominent and you will get higher scores on the court.
Water:
After talking about the three nutrients, water is an important part of the human body. As we all know, the human body is 50-70% water. If your body is short of water, it will affect many of your body functions, so water is a very important substance for the human body. For bodybuilders, you need to drink 2-3 liters of water every day, so that you can have better athletic performance in training.
Vitamins:
Vitamins are very few organic substances that the human body needs, and each vitamin also has different functions. For example, vitamin C, which we are familiar with, can make our skin better and help the wound heal. Vitamin B2 can be used as an antioxidant, and riboflavin can protect cells from oxidative damage, which is very beneficial to our vision. Vitamin D3 can regulate calcium metabolism and bone growth. Although vitamins are not as rich as the three nutrients in the food we can eat, we must also take some vitamins that are beneficial to us to keep our body at a better level.
There are only a few basic nutrients. In life, we can't have the habit of being picky about food. We must ensure that every nutrient is ingested, and we can learn to balance our eating habits more, thus making our bodies healthier and our fitness efficiency soaring. Finally, I hope this article can bring you some little knowledge and make you have a clearer idea on the choice and collocation of food. Good luck with your training!