Fitness nutrition class teaches you how to make a nutrition plan. Exercise is an important way for us to keep our body function. Regular exercise is conducive to enhancing our cardiopulmonary function. In fact, it is also accompanied by a healthy diet during exercise. This article is about how to make a nutrition plan in fitness nutrition class.

The fitness nutrition class will teach you how to make a nutrition plan. 1, calories/calories.

First of all, you must know the total calories you consume every day. If you eat more calories than you do, you will get fat. On the contrary, you will lose weight. Therefore, if you want to gain muscle, the daily calorie intake should be slightly higher than 5- 10% of the total consumption, and if you want to lose fat, it should be lower than 5- 10% of the total consumption.

How to calculate how many calories you need to consume every day!

But the result of this calculation is only an approximation, because some people's metabolism is extremely high, especially those with a weak foundation. Assuming that the total calorie calculation result is 2000 calories, for them, it may be necessary to add 1000 calories, so everyone should slowly adjust their calorie intake according to the above results.

2. protein

This should be needless to say, because everyone knows that protein is the raw material of muscle. How many servings do you want?

The demand in protein accounts for about 20-30% of the total demand.

Suggestion: Normal fitness enthusiasts need at least 1 g protein for their weight 1 kg (500g), such as180kg need180g protein. You need to adjust yourself slowly according to your absorption and metabolic rate, because no one knows your body better than you. But remember: only by exercising can we make full use of our bodies. Eating a lot of protein without training will only be a waste!

Ok, so how should we eat protein? Ideally, divide the protein you need into 6 equal parts and take it every 2-3 hours, because the body can't absorb a lot of protein at one time, and the extra protein will only be wasted.

If you need180g of protein every day, that is, each serving of 30g of protein should be taken in six times:

Breakfast → 10 → lunch →3 → before and after training → dinner.

If you gain muscle, you may wish to use sustained-release protein before going to bed, so that you can have enough protein to prevent muscle consumption and encourage muscle growth during sleep.

3. carbohydrates

This part is the focus of this article, and many people ignore carbohydrates. In fact, he is the key to your muscle gain!

Now let's talk about the principle: carbohydrates are the body's favorite energy source. As long as we eat enough carbohydrates, the body will not use protein as fuel. In disguise, protein can be used as a substance for muscle growth.

In addition, carbides will eventually be converted into glycogen and stored in muscle cells. When training muscles, glycogen can provide energy, which makes you train more effectively and thoroughly.

At the same time, the intake of carbide will increase the level of insulin, so what are the benefits? Insulin is a hormone that can promote muscle growth, because it can increase the absorption of nutrients by cells to accelerate muscle growth.

How many carbohydrates do you eat every day?

If you want to gain muscle, carbohydrates should account for more than 50% of your daily calorie intake. Suppose you consume 3000 calories a day, at least 1500 calories will come from carbohydrates, and 1 g carbide has 4 calories, which is about 375 grams of carbohydrates! .

However, please try to eat whole grains, such as coarse grains, brown rice, barley, oats and so on. And avoid fine carbs!

4. Fat

Another nutrient that has been seriously misinterpreted-fat. Without fat, we will die, so how can we hate fat?

Fat is the human body's favorite way to store energy, because 1 g of' fat' contains 9 calories, which is very effective. At the same time, saturated fat and unsaturated fat are good, and we also need them, because they are both important materials for making hormones. As we all know, hormone disorder will not only affect the progress of muscle gain, but also lead to physical and psychological unhealthy. Besides, we all need a certain amount of fat to have good skin, hair and nails.

Fat intake should account for about 15-25% of the total daily calorie intake, and it should be adjusted slowly according to your physical condition.

Although fat is important, there are also good and bad points. It is recommended not to eat fried foods and snacks, and processed foods can be avoided, because the fat in the above foods is definitely bad and more likely to cause cancer. To absorb fat, please take in natural foods such as fish, cows, chickens, nuts, olive oil and fruits (durian, avocado).

How to calculate the daily intake of three nutrients!

Case:

Suppose your total consumption is 2600 calories and your goal is to gain muscle, then I will consume 2600* 1 10%=2820 calories every day.

1, protein: 25%-30% of total heat! Weight is 180 kg, so you should eat 180* 1= 180 g protein every day, where 180*4=720 calories.

2. Carbohydrate: 55% of the total calories should be consumed every day, that is, 2820*55%= 155 1 calorie, that is,1551/4g = 388g of carbide.

3. Fat: You should consume 15-25% fat every day, about 20%, that is, 2820*20%=564 calories, that is, 564/9g = 63g fat.

So the real daily calorie intake is 720+1551+564 = 2835 calories, which is close to my estimate of 2820 calories.

Nutrients to be ingested are-protein:180g; Carbohydrate: 388 grams; Fat: 63 grams.

Finally! It's easy when you know how much nutrition you need every day!

These nutrients come from food! Distribute the nutrients you need into your food! Then distribute the intake in the form of eating less and eating more meals!

For example, six meals a day: breakfast, breakfast, Chinese food, lunch, after training, dinner and bedtime meal.

Nutrition plan to promote muscle growth 1: moderate intensity training

The protein oxidation rate, that is, the amino acid loss rate, produced by a moderate-intensity training (the training with the maximum oxygen uptake intensity of 55%) is almost equal to 90% of the daily requirement of a branched-chain amino acid. With the increase of exercise intensity to moderate and high intensity (training of 85% maximum oxygen uptake intensity), the oxidation rate in protein has reached 300% of the daily demand. Extreme negative nitrogen balance (state) appears.

Conclusion: In strength training, the consumption of a lot of amino acids and protein is much larger than we thought before. The oxidation rate of amino acids, especially branched-chain amino acids, is proportional to the intensity of exercise.

Plan 2: Low Intensity Endurance Training

After a low-intensity endurance training, walking slowly at the speed of 1.5km per hour, the excretion of amino acids increased by 13% compared with the body in a quiet state. Then, the speed is gradually increased until the speed is 10 km, and the excretion of amino acids is increased by 500% compared with the static state. Extreme negative nitrogen balance (state) appears.

Conclusion: In endurance training, carbohydrate and fat are the main energy sources, and 5%- 10% energy is provided by protein. Protein and amino acids are also consumed when they are not used as energy; The protein oxidation rate of endurance trainers is stronger than that of strength trainers.

In addition, the study also shows that the negative nitrogen balance of men is higher than that of women. Males have a higher oxidation rate of leucine during exercise. Obviously, this sex ratio difference is related to women's low glycogen content or high fat utilization rate.