How to arrange dietary nutrition reasonably in fitness exercise. This is a problem that many fitness enthusiasts are very concerned about. A complete sports nutrition plan should not only correctly select foods rich in protein, carbohydrates and fat, but also ensure diversification of foods and intake of enough fruits and vegetables to ensure intake of vitamins, minerals and trace elements. Before making a nutrition plan, we should first look at what kind of physique we belong to. What do you expect to achieve? Generally speaking, different types of physique need different training and nutrition programs. Pay attention to the corresponding fat-reducing nutrition package in diet. The following are two of the most practical nutrition schemes for increasing muscle and reducing fat. The general principle of diet during fat reduction is that the total calorie intake is about 30 kcal/kg/day. For example, for a person weighing 60 kg, the daily total calorie intake should be 1 1,800 kcal. Among them, protein accounts for about 20-30% of the total calories, carbohydrates should account for 40-55% of the total calories, and fat accounts for about 25% of the total calories. At the same time, it is necessary to ensure adequate intake of vitamins and inorganic salts. The diet during fat reduction should not only ensure adequate nutrition, but also reduce excessive calorie intake. The following points should be noted: 1. Choose a variety of foods with low calories and high nutritional content, such as milk, eggs, fish and tofu. 2. Limit snacks, especially snacks with high fat and high calorie, such as chocolate and peanuts; 3. Choose foods rich in dietary fiber, such as whole grains, vegetables, fruits and dietary fiber drinks. 4. Avoid high-fat foods; 5. L-carnitine can increase the burning of fat during exercise, and taking it before exercise can help reduce body fat, so take it in moderation. Name of breakfast food: Whole-wheat sliced bread, 2 slices of milk 1 box (250 ml), apples/peaches 1 lunch rice/steamed bread 1 00g vegetables 1 fish/chicken 100g apples/peaches/kloc. Of course, "practice" refers to scientific practice, and "eating" refers to a reasonable diet. So how to eat is reasonable? Bodybuilders' daily diet can refer to this formula, that is, moderate protein food plus low-fat food, followed by high-carbohydrate food. For bodybuilders, a balanced diet should include the body's demand for nutrients and the proportion of various foods. The daily nutrient requirement of bodybuilders is: the total calorie is 50 kcal/kg/day, for example, a person weighing 70 kg should have a daily total calorie intake of 3500 kcal. Protein accounts for about 20-25% of the total calories, carbohydrates should account for 55-60% of the total calories, and fat accounts for about 20% of the total calories; Vitamins and inorganic salts should be taken in full at the same time. In addition, a balanced diet should also include eating 5-6 times a day. Practice has proved that bodybuilders should eat 5-6 meals a day. Eat once every 2-3 hours, and drinks supplemented with high protein or high carbohydrate should also be counted as a meal. Every meal should include some foods rich in high-quality protein and carbohydrates, and eat more vegetables. Take 75 kg bodybuilders as an example. List the following dietary nutrition schemes: breakfast food name: bread slices/steamed bread 5 slices /2 milk 1 box (500 ml) eggs 1 egg white 3 rice/steamed bread 250g chicken breast/fish/200g beef, vegetables 1 peach/apple/banana 1 serving.