健身营养（Fitness Nutrition）.docVIP

健身营养（Fitness Nutrition） First, the nutritional needs of the fitness crowd 1, meals in Pyramid: Contains seven nutrients needed for human body: protein, carbohydrates, fats, vitamins, minerals, water, dietary fiber. 2, bodybuilding and energy consumption: The energy expenditure of bodybuilders includes basic metabolism, daily activities and work, exercise training, food special dynamic action and growth and development (juveniles). Heat is a key factor affecting the athletes muscle growth and fat loss, because only adequate intake of calories and the amount of protein, can activate muscle growth, on the other hand, only the heat consumption is greater than the calorie intake to reduce fat. In the different training period, the athletes heat different needs, increase muscle period per kg body weight daily calorie needs to reach 50 thousand cards above, fat period dropped to 40 thousand the following card. Carbohydrate, protein and fat of three kinds of heating energy ratio is 55-70%, 11-25%, 10-20%, in muscle, carbohydrate and fat for energy ratio is slightly higher, but in the fat, protein intake should be more. In addition, early, middle and late meals should be reasonable heat distribution, three meals heat ratio is roughly 3:4:3, if you eat 4-6 times a day, you can add meals according to the time, respectively, early, middle and dinner. At the same time, if you eat more than 3 times a day, you should try to make every meal interval and heat distribution reasonable. 3, bodybuilding and protein nutrition Proteins are made up of 20 basic amino acids, 9 of which are amino acids that are not synthesized by the body themselves and must be taken from food. They are called essential amino acids. Classification: a full value protein (containing 9 essential amino acids) and a non full value protein (lacking certain essential amino acids or insufficient amounts). Fish, meat, poultry, eggs, milk and seafood all provide full value proteins, while vegetable foods provide protei