How to formulate a fitness nutrition plan

Everyone knows that the human body needs to supplement a lot of nutrients after a certain amount of exercise, so that it can make up for the problems caused by exercise in time. However, not all good things are good if you eat more of them. Diet also needs to be arranged reasonably to achieve better results. At the beginning, many people may take a lot of detours because of lack of understanding. But let’s learn how to formulate a fitness nutrition plan.

1. Protein. People who want to gain muscle should consume 2-3 grams of protein per kilogram of body weight.

Taking a 60 kg person as an example, the protein intake should be 2-3x60=120 grams to 180 grams. Taking 6 meals a day as an example, we consume about 20 grams of protein at each meal. Because we need protein sources of different properties at different times. For example, we need food that can be absorbed quickly in the morning and after training. At this time, the protein can be milk, protein powder, or egg white. We need proteins that are absorbed slowly during meals, such as beef, chicken breast, etc.

The protein content in common high-protein foods is: one pound of milk contains 15 grams of protein, one egg white contains 4 grams of protein, one spoonful of protein powder contains 20 grams of protein, and one pound of lean beef, chicken breast, fish, lean pork, and lamb (all unprocessed raw meat) contains 100 grams of protein.

2. Carbohydrates. Muscle gainers should consume 8 grams of carbohydrates per kilogram of body weight, which means a 60-kilogram person should consume 8x60=480 carbohydrates. The choice of carbohydrates is similar to that of proteins. Choose simple sugars that are easily absorbed, such as bananas, steamed bread, or potatoes in the morning and after training.

Choose complex sugars that are absorbed more slowly, such as rice, sweet potatoes, and even whole grains, during meals and before bed.

The amount of carbohydrates in common high-carb foods is: a small bowl of rice contains 70 grams of carbohydrates, a steamed bun also contains 70 grams, a bowl of rice porridge contains 35 grams, a corn contains 35 grams, a banana contains 35 grams, and a slice of bread contains about 25 grams.

Skipping rope: Skipping rope continuously for 10 minutes consumes about the same amount of calories as jogging for 30 minutes. It is an aerobic exercise that consumes little time and high energy. Long-term persistence can make your legs firmer.

Squatting: It can significantly improve the pear-shaped figure. Ladies can do this exercise while watching TV. According to different leg slimming parts, you can adopt the basic standing posture, standing with toes slightly inward, and standing outward, which has a significant effect on tightening the outer and inner muscles of the legs!

Waist exercise: Girls who want to have a slim waist can lie on their backs before going to bed, bend their legs and place their arms at the sides of the body, slowly lift their head and upper body upwards, stay for about a minute and then put their head down, repeat until their muscles feel sore and heavy. Persistence can make your waist and neck lines more beautiful.

Moderate exercise is a low-intensity, low-energy consumption exercise pattern, also known as "moderate exercise." The so-called moderation means physical exercise that burns 2,000 kcal of calories per week, which is equivalent to playing table tennis for 2 to 3 hours.

There are many forms of aerobic exercise, such as brisk walking for weight loss, jogging for weight loss, aerobics for weight loss, swimming for weight loss, cycling, and Tai Chi. Exercise three times a week, each session lasting about half an hour or longer. The intensity varies from person to person: for people aged 20 to 30, the heart rate should be maintained at around 140 beats/minute during exercise; for people aged 40 to 50, the heart rate should be maintained at 120 to 135 beats/minute during exercise; for people over 60, the heart rate can be maintained at 100 to 120 beats/minute during exercise.

I believe that after reading my introduction, everyone knows how to formulate a good fitness nutrition plan, and the foods included are not rare or complicated. It is really common in life. What we need to pay attention to is to do some exercise during the rest time, which will not only make our body healthier but also make our spirit more energetic and we will be more efficient in doing things.