Introduction
On December 06, 2024, many people don’t pay much attention to their diet. However, as the saying goes, “Diseases enter through the mouth”, and this also applies to fitness – diets. Most of the serious weight – rebound after fitness is caused by overeating. Therefore, when working out, we must pay special attention to our diet. So, what should we pay attention to in a fitness – diet? Let’s explore the world of fitness food!
Ensure Adequate Protein Intake
To grow muscle, we need to ensure protein intake, which is 1.5g to 2g per kilogram of body weight, and the specific amount varies from person to person. It is recommended to use protein powder during exercise. For meat sources, eggs and chicken breast are good choices. When cooking, use light and low – oil methods. When consuming a large amount of protein powder, also ensure the intake of vegetables. This is to ensure the intake of trace elements and vitamins, and also to consume more fiber to ensure gastrointestinal peristalsis. This can prevent the slow digestion and putrefaction of too much meat in the body.
Avoid Intake of Delicate Carbohydrates
When it comes to carbohydrate intake, try to avoid refined rice and refined noodles, such as steamed bread and white bread. Also, avoid foods with a high sugar content like cold skin and hot – and – sour noodles. Refined rice and refined noodles mainly consist of endosperm, and the main component of endosperm is starch. These delicate carbohydrates have a very high glycemic index (GI) value. A large intake will cause a high glycemic load, leading to a large amount of insulin secretion, which in turn causes fat accumulation. This is not conducive to blood – sugar stability and muscle growth, as muscle growth requires a continuous and stable energy supply.
Appropriate Fat Intake
It is necessary to have a reasonable intake of fat. In the usual diet, a certain amount of fat can be consumed. For example, when eating eggs, the yolk can be eaten (not limited to one). After exercise, meals must be low in oil. Some healthy cooking oils can be used, such as olive oil and tea oil.
Fitness Supplements
Regarding supplements, it is recommended to supplement protein powder after exercise. Whey protein powder is conducive to rapid absorption and can make up for the body’s amino – acid consumption. Other than that, only creatine is recommended as a supplement. Do not over – consume fitness supplements; just take them according to the normal dose.
Eat Less Takeaway and Ensure a Clean Diet
There is also a very important point: fitness requires maintaining a clean diet. If possible, bring your own meals and try to avoid takeaway. When preparing fitness meals, do not choose high – fat foods, but there is no need to make the fitness meals extremely bland either.
