What are the key points that you must know if you want to plan a healthy meal properly?

We all know that this is a systematic project, which is not just about constantly training the target muscles, but also paying attention to diet and rest. Many people think that fitness means dieting and suppressing their appetite. They even think that fitness is a process of constantly suppressing oneself.

In fact, fitness is a tiring and happy exercise. And we know that this tiredness will give us high rewards at some point in the future. In addition, fitness does not mean abstinence. On the contrary, fitness will make us have a better appetite, digest better, and eat more safely and happily.

But fitness does require taboos. Everyone knows that fitness requires a lot of protein, and at the same time, eat less or no high-calorie, high-fat, high-sugar, and high-salt foods. This does not mean that we cannot eat many things when exercising, we still eat more when exercising.

Today we will talk about how to eat during fitness, and why fitness allows us to eat more and feel more at ease.

The first point: Eat small meals often

Why do you need to eat more for fitness? Because most people only eat three meals a day, and fitness emphasizes eating small meals frequently, it is recommended to eat about five meals a day. Between breakfast, lunch and dinner, morning tea and afternoon tea are added. Eat a light meal in the morning and avoid eating too much fat, otherwise you will feel drowsy after studying or working in the morning.

As for meat, we can add enough fat between lunch and dinner to ensure enough fat for the day.

This is morning tea and afternoon tea, you can use simple fruits or energy Bars can be used instead to ensure energy for the day and at the same time, we can also quickly calculate the calories we consume. This way, we have visible data to support whether we are building muscle or losing fat.

Second point: Eat and drink before fitness

In the first hour before fitness, we try not to consume food, especially fatty foods. But we can eat foods with higher carbohydrate content, which can ensure that we have enough energy when exercising.

The third point: Eating and drinking during fitness

Sometimes in order to break through our bottleneck period, we can take in an appropriate amount of salt water and glucose during the rest period between fitness exercise groups; if When exercising to gain muscle, we can add protein powder to the drink to help us gain muscle faster; if we are doing aerobic exercise such as running, swimming, etc., we only need to replenish water. After all, we need to exercise as quickly as possible. To burn fat, don’t add sugary drinks.

The fourth point: Eating and drinking after exercise

But after intense exercise, especially within half an hour of finishing exercise, we should eat more high-protein foods. Food, such as milk, chicken breast, beef, fish, etc., can speed up our muscle gain. If this is not possible, protein powder can be used as an alternative.

Point 5: Mentality

The purpose of fitness is to make us a better version of ourselves, not to become the version of ourselves we hate. Many people are originally foodies, but fitness does not mean that you eat nothing or only vegetables. No one can stand this. What we pay attention to is the energy intake through eating and drinking, which must be calculated carefully. Whether we want to gain muscle or lose fat, whether we want to gain weight or lose weight, with these calculations, we will be able to clearly understand how to eat and drink healthily. Don't feel too guilty if you eat or drink once in a while, because you know that the energy from eating and drinking is within your control. We enjoy fitness, and we must exercise happily.