Ten Mistakes Men's Fitness Nutrition

1965 Olympics in the first session, Mr. Larry. Scott said: "Fitness 90% from nutrition".

General fitness enthusiasts to get the most improvement, nutritional intake should be to achieve such a precise degree? The answer is yes. Accuracy is not necessarily so high, but nutrition is indeed one of the key success factors.

No scientific nutrition supply, fit and it will become a commonplace of strength training, bodybuilding athlete is out for the future buried on the small of the curse.

Nutritional stress of modern bodybuilding science, to nutrition by identifying the wrong way to get the correct nutritional approach, this is to play this role.

1, over-eating

Excessive calorie intake will cause fat deposits. Excessive nutrient meals is the primary way of error. Through hard training and get stronger muscles, a thick layer of fat if covered, would be a wide sense of what it? Clearly, overweight to eat less, eat less to lose weight. Please note that if you just eat less, and still maintain the original diet, the result is to reduce some weight, but no change in the proportion of muscle.

To reduce the fat and keep the muscles strong, in addition to aerobic exercise, the necessary emphasis on rational nutrition, eat a certain amount of protein, carbohydrate and fat, and learn some nutritional knowledge. To understand the nutrients contained in the food, master nutritional standards. In order to increase muscle, you need protein; in order to maintain energy and athletic ability, you need carbohydrates; to lose fat, get the body shape change, you need a certain amount of nutrition, but not excessive, should be aware of sufficient quantity and excess difference. Everyone is different, it has to try.

2, lack of volume diet

Inadequate diet and overeating are equally harmful. If the lack of a normal diet nutrition, you can not train a fit and muscular. Sufficient amount of protein, carbohydrates, fat is necessary for muscle training. You need high-quality food to increase muscle, requires significant intake of these foods. Cardiovascular function in a normal fitness trainers, because there are additional metabolic demands, so there must be additional nutritional supplements.

3, the protein intake of less than

Muscle growth protein is the most important source of nutrients. The problem is that intake of pure protein, but protein and fat usually coexist in food, meat, poultry, cheese and other major protein foods contain a lot of fat. Fitness trainer intake of protein should be mainly non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry. Steak and so on. These foods can provide adequate pure protein. Daily intake per pound of body weight should be 1 1 1.5 g protein food can be divided into 4 to 8 were, spaced to eat.

4, do not prepare their own meals

Preparing meals is a very important question of technology. Should train fit, you must prepare their own meals. The majority of bodybuilders, including some female athletes are not personally cook, and this large germanium special wrong. Dependent on other people to know, or canteen, or snack shop, is unable to meet the bodybuilders eat more food, nutrient-rich food needs. You not only to strictly control the diet, but also to make a variety of creative dishes, or you will be extremely monotonous diet. Skin and internal organs of the food bodybuilders training days and rest days of food, but you need to have imaginative, creative, fish and egg so it does not become monotonous. To become monotonous for the rich, you have to read books, find recipes and then deploy themselves well.

5, do not do nutrition records

The development of a nutrition log to record what food is effective, the muscles feel after eating, what food is invalid and so it is very necessary. A long time, you will based on past information on nutrition to make an accurate, correct, wise and adjustment, so that nutrient intake in top form. Therefore, we must make nutrition records, such as eating time, food type, protein, sugar, fat, potassium, sodium, calcium, vitamins and other basic intake and so on, as well as their physical condition. To do this, you have to buy a book about food and nutrition in order to readily access.

6, too much fat and sugar

Fat is the highest calorie food, produce 9 calories per gram, and is the most difficult to digest the material most easily stored. Despite the sun and other body tissues need some fat ribs, the demand for the few, generally low-fat foods contain fat have been sufficient. Sugar in the body most vulnerable to fat, and low-fat food may be sugar, eat the same will be converted into fat after. Some sports drinks, sports nutrition are sugar, can not eat more than drink. In short, the daily fat intake should not exceed 15% of total calories.

7, water shortage

Human body contains 67% water. Water molecules involved in systemic metabolism. Multi-capillary water can clean and smooth. Regular washing of the body tissue, muscle cells can be regenerated. To drink 2.3 liters of water per person per day as well.

8, the lack of normal balance

Maintain positive nitrogen balance in the body can provide the conditions for muscle growth. How can I do that? 2 1 3 hours a day eating time. One day in a small amount of food regularly, the body will absorb nutrients most efficiently. Eating high protein and carbohydrate, and the best food with the same interval. How do 2 1 3 hours eating again? A cup of skim milk nutrition bread can provide 50 grams of protein and 50 for a 100 g carbohydrate. Eat a sandwich or drink a protein drink to pregnant how long? Eat a fruit can add a Chicken Breast How much time? Clearly, prepared if anything does not affect, it is easy to do.

9, the food with each meal improper

Imbalance everywhere in the modern world, food is no exception. Nutritionists say the food balance and fitness sector, said the food balance is different. Body believes that the best balance is to eat fine food protein, carbohydrates including starch and cellulose, a little fat, the ratio varies. Some people are carbohydrate sensitive and can not eat carbohydrates with starch argue otherwise would make sebum thick; some people eat potatoes and rice works well. Metabolic function of human characteristics, and can not do all articles, the proportion of consumption can make their own adjustments, great to be: 50% carbohydrate, 35% protein, 15% fat. To reduce fat and increase muscle. How do 50:35:15 what? The simplest way is to take a tray, containing 50% of the rice or potatoes, sweet potatoes, the other half containing chicken, fish or beef, do not worry about 15% of the fat, the food already contains enough fat was.

10, ignore the auxiliary food

According to the above principles

then eat, there are some loopholes and weaknesses, plus a number of supplements on the improved. Some people think that your supplementary nutrition, afraid of conflict and so it dinner. Wrong, able to do so, it may take a number of high-protein powder, vitamin, and bovine liver tablets, etc., because they are on your resume, increasing training intensity, improve the physical fitness will be of great help.