- meal arrangement
The “5 meals a day” method is more suitable: that is, eat 5 times a day. The proportion of 5 meals is 20% for breakfast, 10% for morning snack, 30% for lunch, 10% for afternoon snack, and 30% for dinner.
- Composition of meals
The daily recipe is equipped with the formula: moderate protein, less fat, high carbohydrate content. The ratio of the three main nutrients should be about 25:20:55. Mantou, noodles, rice and other staple foods, as well as potatoes, oats, potatoes, etc., are very high in carbohydrates and can be used as the first choice. Protein is the most important source of nutrition for muscle growth, and bodybuilding trainers should focus on non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, and steak. The fatty acids that are needed to maintain the normal growth of the human body but cannot be synthesized in the body are called essential fatty acids, and are mostly found in olive oil, corn oil and soybean oil. Moderate intake can meet the needs of the body without increasing the risk of cardiovascular disease.
- Eat more alkaline foods
The body fluids of normal people are weakly alkaline. After exercising, the sugar, fat, and protein in the body are decomposed in large quantities, and acidic substances such as lactic acid and phosphoric acid are produced, which makes people feel sore muscles and joints, and mental fatigue. At this time, alkaline foods such as vegetables, sweet potatoes, oranges, and apples should be eaten to maintain the basic balance of pH in the body, so as to eliminate the fatigue caused by exercise as soon as possible. In addition to alkaline foods such as vegetables and fruits, a variety of essential vitamins should be supplemented to supplement the loss during metabolism and sweating to meet the needs of bodybuilding training.
