In different periods of fitness, we also need to make different adjustments in diet to adapt to our current sports training. Simply put, eat more if you want to gain muscle, and eat less if you want to lose fat. Grasping the quantity inside is an aspect that many people can't do well.
Muscle formation stage
In the muscle gain stage, we must first know that in order to meet the conditions of muscle gain, the body must be in a state of excess heat. Therefore, if you don't want to be too demanding on yourself during the muscle gain period, it is ok to eat as much as you want, but if you want to gain muscle while maintaining a relatively low sebum, you must exercise restraint.
In the diet planning of muscle building period, it is relatively acceptable to take about 2g of protein per kg of body weight. Of course, different documents have different opinions, and we also need to consider the absorption rate. Therefore, the intake of 2g protein per kg body weight is a relatively compromise.
Fat-reducing period
Compared with the muscle gain period, it is more difficult to reduce muscle loss during the fat loss period. Although reducing fat requires the body to be in a negative balance of calories, you can't lose too much on protein. The general requirement is intake per kilogram of body weight 1g protein.
The difference in calories should not be too big, generally controlled between 25% and 40% of our own basal metabolism. Although our sports performance has decreased in this state, it can still support us to complete various sports during the fat reduction period.
Whether during muscle gain or fat loss, we should ensure a large amount of protein intake. Protein is the basic energy substance for building our muscles. Therefore, we can find that many fitness enthusiasts are carnivores, not only the meat is delicious, but also the meat has a high protein content.
Carbohydrate intake is more important in the process of muscle gain. Adequate carbohydrates are necessary for strong muscles. Relatively speaking, fat is not very important, but it doesn't mean that you can't eat any fat. Fat-soluble substances that the human body can't synthesize need the fat we eat to transport.
Whether it is to gain muscle or lose fat, diet is part of it, but it is not too demanding. The amount of various substances can be roughly ingested. For ordinary trainers, it is not particularly necessary to maximize the training effect. Compared with diet, the most difficult thing is to keep training.