How to eat fitmeals, 13 practical fitness meal tips

In fitness, whether you want to lose fat or gain muscle, "three points of practice, seven points of eating" is the constant golden rule. If you don't eat the right diet, even if you train hard, all your efforts may be reduced to nothing. Therefore, today we will share with you some of the most practical and scientific fitness diet tips, to ensure that after reading the partners can have some ideas of the fitness diet!

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01
Different goals，Different calorie intake 

First of all, whether we are pursuing fat loss and slimming, or want to achieve muscle growth, ensuring that the caloric intake is reasonable is the most basic and the key to achieving the goal of a major factor.

Generally speaking, if you want to pursue more rapid fat loss, and the weight to be lost is not much, you can try to strictly control calories to ensure that the body is in a large "calorie deficit" state. At this time, the daily calorie intake should be between 22-26 times your own weight (kg) but only recommended for short-term implementation.

If you need to lose more weight and need to lose fat in the long term, it is recommended that you adopt a slightly more moderate calorie control approach to ensure that your body is in a moderate "calorie deficit". At this point, daily caloric intake should be 26-30 times your own body weight.

On the other hand, if you are looking for significant muscle gain, you usually need to ensure that your body is in a moderate "caloric surplus", so it is recommended that your daily caloric intake should be 35-40 times your body weight.

Finally, if some of you just want to maintain your current body shape, then make sure your daily calorie intake is between 30-35 times your body weight. Of course, the above values are mainly for your general reference; in the specific diet, it is necessary to make flexible and small adjustments following the weight change.

02
Muscle building and fat loss，Nutrition ratio

Based on reasonable calorie control, it is also very important to ensure a balanced nutrition ratio for the body to function more actively and efficiently, and to achieve the body goals more effectively.

In the daily diet, protein, carbohydrates, and fat are the three core nutrients. First of all, protein mainly comes from meat, eggs and fish, dairy products, soy products, etc. 1 gram of protein contains 4 calories, which can provide effective energy for muscle operation and growth.

Furthermore, the main source of carbohydrates are stapled foods and some fruits, etc., 1 gram also contains 4 calories, mainly for everyone's daily activities, fitness training to provide sufficient energy.

Finally, fat mainly from oils, nuts, 1 gram rich in 9 calories, mainly to regulate and stabilize hormonal secretion in the body.

If there are partners whose goal is fat loss, it is recommended that protein intake grams for 2.2-2.6 times the body weight (kg) to avoid muscle loss; the fat intake is controlled at 0.5 times more than bodyweight; carbohydrate intake is at least 1 times more than bodyweight.

And if you gain muscle, the recommended protein intake is 1.6-2.2 times your body weight; the fat intake is controlled at 20-30% of your total daily calories, and the rest is carbohydrate intake.

03
Don't forget Micronutrients

Also, some micronutrients have a positive impact on human health and daily activity, ensuring that the body is in the most optimal and energetic state and guaranteeing a quick recovery after exercise.

Among them are minerals such as potassium, calcium, magnesium, chloride, sodium, phosphorus, sulfur, iron, iodine, helium, and zinc, mainly from vegetables, dairy products, meat, fish, legumes, and seeds.

Vitamins A, D, E, and K, which are fat-soluble vitamins, are mainly sourced from carrots, spinach, salmon, horse mackerel, nuts, oils, and kale.

Finally, there are some water-soluble vitamins B1-7, B9, B12, C, etc. The main sources are meat, wheat, dairy products, seeds, fruits, and eggs.

Usually, as long as we can ensure that the daily diet is more than 80% of nutrient-rich natural foods and that the intake of vegetables is not less than 500 grams and fruit is not less than 300 grams, we can basically guarantee the adequate intake of micronutrients.

04
The most practical fitness supplements

If based on the daily diet, some partners want to further select some fitness supplements to strengthen the body and promote the effect of exercise, we recommend the following four kinds.

1, whey protein powder, which is rich in high quality, can be quickly absorbed by the body's protein, and affordable, convenient to ingest.

2, omega 3 can accelerate exercise recovery, relieve physical stress, effective prevention of diabetes, cancer, and Alzheimer's disease.

3, vitamin D3 can effectively improve immunity, enhance bone health, avoid emotional depression, a more positive effect on comprehensive physical and mental health.

4, creatine can improve muscle strength and speed in fitness training, and accelerate muscle thrive growth.

05
Quickly estimate food portions

When going out for a meal, many people worry and struggle with the calorie intake of food. But at the same time, you can not take the scale to measure the weight of food one by one. Here we recommend a set of visual estimation methods.

Usually, fist-sized vegetables, fruits, and salads are about 120 grams; the back of the hand-sized meat, fish, and potatoes are almost 90-120 grams; palm-sized nuts are about 30-60 grams; fingertip-sized oils are about 5 grams; thumb-sized nut butter and sauces are about 15-30 grams.

Of course, the size of individual hands is different, the amount of food is more or less the same. This method can only be roughly estimated, and can not be completely accurate.

06
Plant and animal proteins

Whether it is fat loss or muscle building, it is crucial to ensure adequate protein intake. Usually, the protein in the daily diet can be divided into plant and animal proteins according to their sources.

Plant-based protein is mainly derived from vegetables, soy products, nuts, such as lentils, peanuts, cashews, broccoli, tofu, Dougan, and so on.

Animal protein, on the other hand, mainly comes from meat and eggs, fish, dairy products, and so on, like chicken, beef, tuna, shrimp, cheese and a series of food is very substantial protein content.

07
Protein content ranking of common foods

Among some common foods, like canned tuna, vegetarian meat, lentils, steak, chicken breast, kidney beans, etc. The protein content per 100 grams is above 20 grams, so if you want to ensure adequate protein intake in your diet, it is a very good choice to eat properly.

Besides, of course, whey protein powder as the most popular fitness supplement, per 100 grams contains about 74 grams of protein, can be very easy and convenient to meet everyone's daily protein needs.

08
Food protein-calorie ratio

For those who want to lose fat and slim down, it is important to consume sufficient protein to maintain muscle levels on the one hand and to ensure that calories are appropriate and not excessive on the other. Therefore, in the choice of food, the ideal natural is to meet the two conditions of high protein and low calorie at the same time.

So, the more suitable foods are whey protein powder, tuna, chicken breast, vegetarian meat, and unsweetened yogurt; 25 grams of protein supplement through these foods, the calorie intake is only about 120-140 calories.

On the other hand, the less suitable foods are tofu, salmon, eggs, and lentils; if you want to supplement 25 grams of protein through them, the calorie intake is between 200-350 calories.

09
Eating oranges VS drinking orange juice

Although orange juice is a very popular drink in daily life, it is highly discouraged for those who want to lose fat and control their diet.

Generally speaking, a 500 ml glass of orange juice contains 190 calories, which is equivalent to 6 oranges. But because the orange juice is made into orange juice, dietary fiber is destroyed in large quantities, drink down after little satiety. Instead, 6 oranges rich in dietary fiber and nutritional elements can make the body very full and appetite well-controlled, which has a more positive effect on body control, and overall health.

10
Benefits of eating pomegranate

Pomegranate is a fruit that is rich in plant-specific chemicals that are very beneficial to human health, and its moderate intake can effectively prevent symptoms such as high cholesterol, high blood pressure, physical fatigue, and stress, and can help eliminate inflammation. Besides, pomegranate is very nutritious and low in calories, and very beneficial for fat loss.

11
About vitamin supplementation

Vitamins, an essential trace element for human health, are usually divided into fat-soluble vitamins and water-soluble vitamins.

Fat-soluble vitamins, when ingested, are usually stored in the fatty tissues of the body. It is also best to consume them together with fatty foods to make them better absorbed and utilized by the body. However, excessive intake can affect health and even lead to toxicity.

Water-soluble vitamins, on the other hand, cannot be stored in the body and excessive intake will only be excreted in the urine; therefore, it is recommended to consume moderate amounts daily.

 

12
Benefits of eating dark chocolate for fitness

The cocoa content in dark chocolate can effectively protect the body's nerves, strengthen brain function, accelerate blood circulation, prevent diabetes, and so on. During the fat loss period, the proper intake of dark chocolate can help you to control your diet and achieve your body goals by relaxing your body and mind and relieving stress.

13
The effect of caffeine on fitness exercise

Before a workout, a moderate amount of coffee can help you improve training performance, especially for aerobic endurance exercise, the effect is better. At the same time, this effect will gradually fade with time, and the exact effect will vary from person to person.

Of course, you should pay attention to your daily coffee intake and avoid excessive and late intake, so as not to affect normal sleep and physical health.