How to eat during fitness?

Long-term fitness in life can enhance physical fitness, improve some physical diseases, enhance resistance, etc. At the same time, it can also maintain a perfect figure or muscles. In addition to reasonable fitness and rest during fitness, diet is also very important. You can consume some high-quality protein and try not to eat fried foods.

What should you eat during fitness?

Muscle-building period:

High-quality carbohydrate sources: all kinds of natural, unprocessed staple foods: rice, pasta, whole grains, potatoes, fruits, etc.!

High-quality protein sources: lean meat, milk, eggs, fish and shrimp

Good sources of fat: flax oil, olive oil, canola oil, etc.! Avoid deep frying

Fat loss period:

Eat less fried and stir-fried food, try to choose steamed and boiled food, and try to avoid high-oil, high-sugar, and high-fat foods such as whole grains (beans/corn/cold-processed potatoes/oatmeal porridge/oatmeal bread/whole wheat bread/cereals). Remember to control your mouth and move your legs, so that the fat can be driven away!

Calories are made up of macronutrients in food. Each gram of carbohydrates and protein contains 4 calories, and each gram of fat contains 9 calories. Different foods have different calories because they contain different macronutrient values. Foods with high fat content are also higher in calories.

These three macronutrients are essential to the human body and none of them can be missing. It’s just that under normal circumstances, less fat is needed. This is why it is best to reduce fat intake when losing fat (but you can’t stop eating it altogether! Too little fat intake can cause malnutrition and affect the absorption of fat-soluble vitamins. In severe cases, it can cause visceral and neurological diseases, etc.).

For those who want to gain muscle and lose fat, the role of protein is vital. It is not only an important component of the body's tissues, organs, muscles and bones, but also an essential raw material for muscle gain. It can also improve fat loss efficiency and help maintain muscle when there is a calorie deficit.

If you want to lose fat with exercise, the role of carbohydrates cannot be ignored. Carbohydrates are the main source of energy needed by the human body to maintain life activities. People who exercise a lot have a higher need for carbohydrates. At the same time, it also has the effect of saving protein and promoting muscle growth. If you want to lose fat, it is advisable to reduce the intake of carbohydrates and fats appropriately, but not too much, otherwise you will get half the result with twice the effort.

Therefore, those who want to gain muscle and lose fat should not only focus on calories, but also on the ratio of macronutrients. This requires us to measure and record the food we consume more accurately, and know approximately how many calories we eat each day and what the macronutrients are. Although it does not need to be accurate to grams, there should be a rough range, such as daily calorie intake of 1500 calories, including about 160g of carbohydrates, about 125g of protein, and about 40g of fat. When there is no trend of weight loss or gain, it is convenient to make real-time adjustments.