Muscle fat loss need rational diet

Fitness how to arrange meals nutrition? this is a great concern in many fitness enthusiasts.

A full programme of sports nutrition not only to correctly select the protein, carbohydrate and fat, but also to guarantee the diversity of food, intake enough vegetables and fruits, to ensure that the vitamins, minerals and trace elements.

Develop nutrition program before it is first necessary to examine its own form of type you expect to what purpose? General, different adjustment types of medical need different training and nutrition program.

Eating should be aware of the use of appropriate fat loss nutrition package, the following describes the two most useful muscle, fat loss nutrition programme

Fat loss nutrition programme

Fat loss diet during the general principle is: total calories intake of approximately 30 kcal/kg/day, for example 60 kg weight, daily intake of total calories should be 1800 kcal.

Which proteins accounted for total calories of 20-30%, carbohydrates should be 40% of the total calories, fat-55% or about 25% of total calories, while ensuring adequate intake of vitamins and mineral salts. Fat loss diet during both guarantee adequate nutrition, to reduce excessive calorie intake.

Take note of the following:

1. Select a variety of low-calorie, high-nutrient content of foods such as milk, eggs, fish, tofu, etc.;

2, snacking, especially avoid high-fat, high-calorie snacks, such as chocolate, peanut, etc.;

3. Select rich in dietary fiber foods such as whole foods, vegetables, fruits, dietary fiber drinks;

4. avoid high-fat food,;

5, l-carnitine may increase the burning of fat during exercise, before taking it helps to reduce body fat, so it should be just the right amount of medication.

The name of the intake of food

Breakfast 2 slices of whole wheat sliced bread

1 box of milk (250 ml)

1 Apple/peach

Egg 1

Lunch of rice/100 grams of bread

Vegetables 1

100 g of fish/meat

1 Apple/peach

Sour milk 125 ml

L-carnitine (half an hour before the exercise) 5 capsules

Dinner cooked rice/100 grams of bread

Vegetables 1

Peach or Apple 1 (200 g)

Sour milk 125 ml

Muscle nutrition programme

Fitness industry jargon is called "there is a half on, half lived."

This is a popular summary of experience. Of course, the "practice" refers to the practice of science, "eat" is reasonable. So how do you eat is reasonable? fitness trainer's daily recipe with you can reference this formula, namely: moderate protein foods with low-fat foods and heightening of carbohydrate foods.

For fitness enthusiasts, balanced diet should include the body of the nutrient requirements and various food ratio, etc.

Bodybuilders on nutrients of daily requirements for: total calories for 50 kcal/kg/day, such as 70 kg weight, daily intake of total calories should be 3500 kcal. Which proteins approximately a 20% of the total calories, carbohydrates-25% of total calories should be 55-60%, fat accounts for about 20% of total calories; vitamins and inorganic salt intake should be adequate. In addition, a balanced diet should also include a day meal 5-6 times. Practice has proved that bodybuilders of catering to the daily 5-6 meals. Every 2-3 hour meal once added high protein or high carbohydrate drinks should be counted as a meal. Each meal should intake some rich in high-quality protein foods and foods rich in carbohydrates, eat lots of vegetables.

To 75 kg of fitness enthusiasts, for example, a nutrition programme are listed below:

Breakfast

The name of the intake of food

Slice of bread/bread 5 pieces/2

Milk 1 cartridge (500 ml)

Egg 1

Egg 3

Chinese food

Rice/bread 250 g

Chicken breast meat/fish/meat 200 g

Vegetables 1

Peach/Apple/banana 1

Milk 500 ml

Sports drinks and meals (before and after exercise, sports) 500 ml

Whey protein (campaign after taking) 25 g

Creatine (campaign after taking) 5 g

Dinner

200 grams of cooked rice or noodles

Chicken breast meat/fish/meat 200 g