Tip: This dietary recipe guide is suitable for bodybuilders to refer to. General bodybuilders can learn from or refer to other ordinary bodybuilding recipes (diet plan< /font>).
There should be enough to maintain the supply line required by the muscles. It is different from the normal three meals a day. Instead, it is divided into 5 to 6 meals a day, with an interval of about three hours between each meal. Because the interval between meals is too long, the nutrient supply and needs in the body will be depleted, causing muscle shrinkage and insufficiency.
In a day's meals, not only protein, carbohydrates and fats should be included, but also basic amounts of vitamins and minerals, as well as an appropriate amount of supplementary sports nutrition. However, in a day's nutritional intake, food nutrition is the main one. Supplementary sports nutrition cannot replace normal food. It can only be supplemented when it cannot be balanced in normal food.
The distribution of nutrients for bodybuilders in six meals a day should be reasonably arranged according to each person's different training level, training intensity, recovery training cycle and the nutritional conditions they can provide.
1. For example, in a normal training cycle, there are six meals a day, and the training time is scheduled at 5 p.m. If the training time changes, the meal arrangement and the distribution of nutrients can be adjusted appropriately.
(1) The first meal (7am) breakfast: Generally, breakfast is arranged half an hour after getting up in the morning. If you want to lose weight and reduce excess body fat, you can have it 30~30 hours after getting up in the morning before breakfast. 45 minutes of aerobic training. In breakfast, protein food should account for 20% of the day's food intake, and carbohydrates should account for 25%. Taking vitamin C and vitamin E at the same time for breakfast can help promote the rapid recovery of physical fitness.
Example: 3 scrambled eggs and 1 slice of skim cheese; 3/4 cup of raisins, nuts and popcorn; 1 cup of skim milk; 1000ml of VC; 400IUVE; 1 package of multivitamins and mineralsquality.
(2) The second meal (10am) breakfast and lunch: This meal is 2 to 3 hours after breakfast. Protein and carbohydrates each account for 10% of the day. For protein, you can take an easily absorbed protein powder drink, and at the same time take glutamine and amino acids for the first time in the day, which can help recover from fatigue and help grow muscles. Taking it three times a day can maintain a high level of plasma in the body and help the absorption of amino acids.
Example: Mix protein powder with water, milk or juice and drink (30g); 40g oatmeal cookies or popcorn; 5g glutamine, 2g (BCAAs) amino acids.
(3) The third meal (1pm): Protein 25%, carbohydrate 20%.
Example: 8 ounces (≈240g) steak; 2 large shanks or potatoes.
(4) The fourth meal (4pm) Lunch: This meal is arranged 60 to 90 minutes before training, with 15% protein and 5% carbohydrate; take glutamine and amino acids for the second time.
Example: 8 ounces (≈240 grams) of chicken breast or protein powder and juice mixed thoroughly (30 grams); 5 grams of glutamine; 2 grams of amino acids.
(5) Half an hour before training (4:30pm): Taking creatine can have an amazing effect in increasing the volume of cells in the body.
Example: 2 grams of creatine mixed with water and taken as a drink.
(6)Bodybuilding training at (5pm)
(7) End of training (6:30): Mix 50~100 grams of juice and 2 grams of creatine and drink thoroughly.
(8) The fifth meal (7pm) Dinner: The meal after training is as important as breakfast. Protein 25%, carbohydrate 30%, take VC and VE at the same time.
Example: 8 ounces (≈240 grams) of fish; 1 bowl of rice; 1 bowl of mixed vegetables; 1000 mg of VC; 400 IUVE.
(9) Sixth meal (10pm) Late night snack: Half an hour before going to bed, try to avoid eating carbohydrates. Protein accounts for 10~15%. It is best to choose protein powder, because when the body is resting, it does not need It consumes digestive functions and is easily absorbed. The third dose of glutamine receptors and amino acids is beneficial to the release of hormones.
Example: Mix protein powder and low-fat milk and drink (40 grams of protein); 5 grams of glutamine;2 grams of amino acids.