Bodybuilding Diet Recipe Reference

I believe that many male friends will use fitness exercises to make themselves stronger and better shape their body curves. Indeed, the effect of bodybuilding can be achieved in the process of fitness, so fitness and bodybuilding are an inseparable whole. In addition to bodybuilding through exercise, special attention should also be paid to diet. Today I will introduce to you some references for bodybuilding diet recipes.

(1) The first meal (7am) ​​Breakfast: Generally, breakfast is scheduled half an hour after waking up in the morning. If you want to lose weight and reduce excess body fat, you can do aerobic exercise 30 to 45 minutes after waking up in the morning and before breakfast. For breakfast, protein foods should account for 20% of the daily food intake, and carbohydrates should account for 25%. Taking vitamin C and vitamin E at breakfast can help promote rapid recovery of physical energy.

(2) Second meal (10am) Breakfast: This meal is 2 to 3 hours after breakfast, and protein and carbohydrates each account for 10% of the day's intake. Protein can be taken in the form of easily absorbed protein powder drinks, and glutamine and amino acids can be taken for the first time of the day. It can help recover from fatigue and help grow muscle. Taking it three times a day can maintain a higher level of blood plasma and help the absorption of amino acids.

(3) Third meal (1pm): 25% protein, 20% carbohydrates.

(4) Half an hour before training (4:30pm): Taking creatine can have an amazing effect on increasing the volume of cells in the body.

(5) End of training (6:30): Mix 50-100 grams of fruit juice and 2 grams of creatine and drink.

(6) Fifth Meal (7pm) Dinner: The meal after training is as important as breakfast. 25% protein, 30% carbohydrates, and take VC and VE at the same time.

(7) Sixth Meal (10pm) Midnight Snack: Half an hour before going to bed, try to avoid eating carbohydrates, and protein should account for 10-15%. It is best to choose protein powder because the body does not need to consume digestive function when resting, and it is easily absorbed. The third dose contains glutamyl receptors and amino acids, which are beneficial to the release of hormones.

The above content provides a very detailed introduction to the dietary references for a whole day of bodybuilding. I hope these can help more friends who like bodybuilding. It can be seen that in addition to daily physical exercise, if you want to achieve better fitness results, your diet also plays an important role. Friends who love fitness, hurry up and try it!