How to choose three meals for fitness people is better? First, the basic requirement of diet plan is calorie balance: energy intake and energy consumption balance.
Muscle building requirements: energy intake > energy expenditure (greater than 15%~20%)
Requirements for fat reduction: energy intake
Specific can be adjusted according to personal circumstances.
Protein, the functional ratio of fat to carbohydrate is reasonable. Protein 20%, fat 20%, carbohydrate 60%. (6:2:2)
Appropriate dietary fiber, vitamins and minerals.
Second, determine the energy supply for one day and calculate the total energy consumption for one day:
1. Calculate basal metabolic rate BMR.
BMR (male) =[ 13.7× weight (kg) ]+[5.0× height (cm) ]-(6.8× age) +66.
BMR (female) =[9.6× weight (kg) ]+[ 1.8× height (cm) ]-(4.7× age) +655.
2. Judge the physical activity coefficient according to different groups of people.
Male: mild 1.55 moderate 1.79 severe 2. 10.
Female: mild 1.56 moderate 1.64 severe 1.82.
3. Total calorie consumption = basic calorie × physical activity coefficient
Third, calculate the daily energy provided by each nutrient 1. Protein needs to provide energy.
Total daily calories ×20%
2. Fat needs to provide energy
Total daily calories ×20%
3. Carbohydrates need to provide energy
Daily total calories ×60%
4. Calculate the daily requirement of each nutrient 1 and the requirement of protein.
Protein heat ÷4= grams required by protein.
2. Fat requirement
Fat Calories ÷9= grams of fat required.
3. Demand for carbohydrates
Calories of carbohydrates ÷4= grams of carbohydrates
5. Calculate the nutritional requirements of each meal. Convert the grams of nutrients into food. When choosing food, try to diversify and enrich the food. Such as cereals, potatoes, animal foods and condiments such as beans, vegetables, fruits, nuts and salt.
Benefits: comprehensive nutrition, conducive to body metabolism, many kinds, not easy to eat, can be maintained for a long time.
In addition, foods with the same calories can be converted to each other.
Fitness three meals a day recipe design breakfast: high-carbon water+appropriate amount of protein+appropriate amount of unsaturated fatty acids Example: a small bowl of oatmeal+two pieces of whole wheat bread+three boiled proteins+a handful of salt-free mixed nuts.
Practice: Boil oats with water, boil eggs with an egg cooker ... and cook them.
Nuts can be eaten with a little dried cranberries and sprinkled on oatmeal.
Taste changes in a week: oatmeal-millet porridge-sweet potato porridge-miscellaneous grain porridge ...
Lunch: medium carbohydrate+high protein+medium fat Example: black rice and brown rice bibimbap+steamed beef+steamed Flammulina velutipes/baby dishes.
Exercise:
Mixed rice of black rice and brown rice
Mix black rice, brown rice and white rice in the amount of 1: 1: 1.
Pour into the rice cooker and cook according to the normal process.
Steamed beef
Choose beef slices with relatively low fat (such as Australian beef)
Boil domestic water and steam for 4 minutes.
Baby dishes Flammulina velutipes can be steamed together.
When eating, pour in favorite sauces, such as seafood soy sauce and Japanese vinegar sauce, which can highlight the delicious original flavor of food ~ ~
A week's taste changes: steamed beef-steamed chicken leg meat (peeled)-steamed perch-steamed prawn (vegetables can be changed at will).
Add a meal before training: a proper amount of carbohydrates, such as bananas. Dinner: less carbohydrate+high protein+moderate fat. Example: Tuna Avocado Sandwich+Fresh Shrimp Quail Egg Salad (low-fat version of salad juice is used in the picture).
Exercise:
Tuna avocado sandwich
Cut the avocado in half and take a small part of the pulp.
Add canned tuna soaked in water and mash it with a spoon (no need to add salt! )
Peel the whole wheat bread and bake it in the oven (or hot pot) to remove some water.
Sandwich the avocado tuna mixture into whole wheat bread.
Shrimp quail egg salad
A few white shrimps, washed and blanched in boiling water.
Cooked quail eggs
Shrimp, peeled eggs, mixed with washed lettuce and tomatoes.
Pour in your favorite low-fat salad dressing.
A week goes bad: slippery egg beef sandwich+chicken leg salad-grilled chicken breast sandwich+salmon salad ...
What can't I eat for fitness? 1, carrots, celery, peppers, broccoli and other cold vegetables may be healthy and low-fat foods, but they are not suitable for eating after exercise because these foods are not enough to supplement energy and maintain a healthy metabolic rate. But if you must eat vegetables, you can add sauces such as yogurt, nut butter or hummus to make salad, but you can't use cream.
2. The fat in high-fat fast food such as potato chips, French fries, hamburgers, hot dogs and cornflakes is difficult to digest. This is not what people want to see after exercise. What needs to be supplemented after exercise is glycogen, not increasing the body's stored fat.
3. Snacks with high salt content, such as salty snacks, potato chips or pretzels, will reduce the potassium content of the body and slow down the recovery. Potassium, a mineral, plays an important role in cell activities, which is more important than sodium in salt. Because of exercise and sweating, the body loses a lot of electrolytes, so it is not advisable to take too much potassium because of eating foods with too much salt.
4, bacon barbecue It is no problem to eat barbecue in moderation, but it is only suitable for breakfast, not suitable for the next day's activities. Because barbecue is not easy to digest, it will hinder the metabolism after exercise. Therefore, eggs and other foods should be the first choice to supplement protein.
5, pizza pizza contains too much oil, especially the type of stuffing such as sausages is not suitable for eating after exercise, eating a small piece can offset an exercise. If you have to eat pasta, you can choose whole wheat bread, cheese and so on.