Three steps, you can make a fitness meal !
07-08-2018, 06:43 PM
#1
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Join Date: Jul 2018
Posts: 3
Three steps, you can make a fitness meal !
Training can stimulate muscle growth, but for training to work, your body needs plenty of energy and enough ingredients. This means you have to know how to mix food and how to pair your body with a healthy fitness meal. In the fitness, the basic principles of fitness meals and the basic training principles are of equal value. To develop a strong, healthy and beautiful body through fitness, nutrition is the absolute key, and training will make you need nutrition.
Step 1: Calculate the energy you need to eat every day
Regardless of muscle gain or weight loss, one of the most important principles to remember is calorie intake > calorie consumption is fattening, when calorie intake <calorie consumption is weight loss.
Before you customize your fitness meal, you need to understand how much calories you need. How do you allocate these calories? You need to know if you are increasing or losing fat. Increase how to customize, how to reduce fat to customize. The overall core of these specifications is still how you plan to get your daily intake.
The second step is to understand the macro nutrients of fitness.
The three macro nutrients of fitness: protein, carbohydrates, fat.
Protein, composed of a variety of amino acids, provides structural units for muscles; carbohydrates, the body's energetic fuels, including a variety of monosaccharides, oligosaccharides, polysaccharides and starch molecules; the highest energy density of fats and nutrients. In addition to these three macro elements, water is an indispensable nutrient. 72% of the muscles are water, and most fitness people drink a few liters of water a day. There are also micronutrients, which include vitamins, minerals, essential amino acids, and essential fatty acids.
After understanding these essential nutritional knowledge, you can adjust your fitness meal according to your body function. It is best to adjust the fitness meal from the three kinds of macro nutrition. Protein is a very important thing. Whether you increase fat loss, he is a very important regulation point. The protein intake is about 1 gram of protein in a pound of body weight. The carbohydrate compound is 2 grams of carbohydrates per pound of body weight. Fat intake should be adjusted to low fat per meal, do not consume too much fat.
The third step: the cooking method of food
We must choose pure natural ingredients and reject all forms of fried and processed foods.
protein:
Egg (about 6 grams of protein per unit weight)
Chicken breast (about 20 grams of protein per unit weight)
Salmon (about 18 grams of protein per unit weight)
Steak (about 23 grams of protein per unit weight)
Tofu (about 16 grams of protein per unit weight)
Carbohydrates:
Rice (about 50-55 grams of carbohydrates)
Rice flour (about 42-45 grams of carbohydrates)
Potatoes (about 31 grams of carbohydrates)
Sweet potato (about 36 grams of carbohydrates)
Cooking method: cooking is best not to fry, less oil and less salt, less sugar and less seasoning, it is best to eat natural food, this is the best, can maximize the preservation of food nutrition. In addition to the dinner with friends, it is best to choose steamed, boiled food, away from frying. What other KFC McDonald's stores do not eat, away from high-calorie and high-fat food intake.
Well, this is the recommended cooking method for everyone today. Hope you like it~
Step 1: Calculate the energy you need to eat every day
Regardless of muscle gain or weight loss, one of the most important principles to remember is calorie intake > calorie consumption is fattening, when calorie intake <calorie consumption is weight loss.
Before you customize your fitness meal, you need to understand how much calories you need. How do you allocate these calories? You need to know if you are increasing or losing fat. Increase how to customize, how to reduce fat to customize. The overall core of these specifications is still how you plan to get your daily intake.
The second step is to understand the macro nutrients of fitness.
The three macro nutrients of fitness: protein, carbohydrates, fat.
Protein, composed of a variety of amino acids, provides structural units for muscles; carbohydrates, the body's energetic fuels, including a variety of monosaccharides, oligosaccharides, polysaccharides and starch molecules; the highest energy density of fats and nutrients. In addition to these three macro elements, water is an indispensable nutrient. 72% of the muscles are water, and most fitness people drink a few liters of water a day. There are also micronutrients, which include vitamins, minerals, essential amino acids, and essential fatty acids.
After understanding these essential nutritional knowledge, you can adjust your fitness meal according to your body function. It is best to adjust the fitness meal from the three kinds of macro nutrition. Protein is a very important thing. Whether you increase fat loss, he is a very important regulation point. The protein intake is about 1 gram of protein in a pound of body weight. The carbohydrate compound is 2 grams of carbohydrates per pound of body weight. Fat intake should be adjusted to low fat per meal, do not consume too much fat.
The third step: the cooking method of food
We must choose pure natural ingredients and reject all forms of fried and processed foods.
protein:
Egg (about 6 grams of protein per unit weight)
Chicken breast (about 20 grams of protein per unit weight)
Salmon (about 18 grams of protein per unit weight)
Steak (about 23 grams of protein per unit weight)
Tofu (about 16 grams of protein per unit weight)
Carbohydrates:
Rice (about 50-55 grams of carbohydrates)
Rice flour (about 42-45 grams of carbohydrates)
Potatoes (about 31 grams of carbohydrates)
Sweet potato (about 36 grams of carbohydrates)
Cooking method: cooking is best not to fry, less oil and less salt, less sugar and less seasoning, it is best to eat natural food, this is the best, can maximize the preservation of food nutrition. In addition to the dinner with friends, it is best to choose steamed, boiled food, away from frying. What other KFC McDonald's stores do not eat, away from high-calorie and high-fat food intake.
Well, this is the recommended cooking method for everyone today. Hope you like it~
