What should men eat for exercise and fitness? What is the daily diet plan for fitness?

　　want to keep healthy Your physical condition requires not only fitness and exercise, but diet is equally important. Appropriate eating habits coupled with moderate exercise can bring us a healthy physical condition. Let’s take a closer look at what you should eat as a nutritional supplement for sports and fitness.

　　What to eat for sports and fitness

　　Ostrich meat : A white meat that will surprise you. Everyone is familiar with chicken, a high-protein, low-fat poultry meat often used to replace red meat in the diet. Now you can try ostrich meat, which has similar ingredients to chicken and is also low in fat. But it contains more creatine, iron, and B vitamins than chicken. Since ostrich meat has less fat, it takes less time to cook. Experts recommend not cooking ostrich meat beyond medium doneness. In terms of food safety, there is no need to worry too much, because the special pH value of ostrich meat is not as easily contaminated by coliform and salmonella as beef and chicken.

　　beef liver : Is one of the most nutritious foods. The creatine it contains can promote muscle growth, carnitine promotes testosterone secretion and fat metabolism, B vitamins are involved in energy metabolism, and iron enhances the production of myoglobin (which is an energy substance in muscles that can promote recovery and nutrient delivery). For these reasons, beef liver should be one of the best foods for bodybuilders. It is recommended to eat it twice a week, 200 to 220 grams (raw weight) each time. Including 230 to 308 kcal, 36 to 48 grams of protein, and 6 to 8 grams of fat. 7 to 9 grams of carbohydrates. The same weight of beef contains the same amount of protein, but it contains more fat and calories, and no carbohydrates.

　　pawpaw : It is a good bodybuilding fruit. It can provide a large amount of potassium, which is very helpful for the production of muscle glycogen. It can also improve the compression ability of muscles. In addition, because papain promotes protein digestion, it improves protein absorption, retention and muscle growth. Papaya should occupy a place in a high-protein diet, and it is also high in vitamin C. It is recommended to have a small cup of papaya meat with every protein meal for better results.

　　white bread : There are conflicting opinions about white bread. On the one hand, it is digested and absorbed quickly, thus increasing the possibility of the body storing fat. But on the other hand, for bodybuilders who pursue muscle mass, rapid consumption acceptance is beneficial. Consuming fast-burning carbohydrates before and after exercise can prevent muscle breakdown, especially when consumed at the same time as protein. A few slices of white bread and fat-free cheese can create an internal environment conducive to muscle growth. It is recommended to eat two slices of bread with cheese 30 minutes before practice, and 3 to 4 slices of bread with jam, plus a whey protein shake after practice.

　　olives : The polyunsaturated fat contained in olives can indirectly increase the level of ketone in the body, and can also promote fat consumption under the condition that the fat intake in the diet does not exceed the daily recommended amount. In other words, eating a few olives every day is beneficial to developing a low-body-fat physique, but it must be combined with strict implementation of the diet plan to achieve this.

　　Daily diet plan for sports and fitness

　　Breakfast: one egg , a cup of skim milk.

　　Lunch: Light meal, eat some beef and mutton appropriately, try not to drink alcohol.

　　Dinner: If it’s around 6 o’clock exercise If so, you can have a proper snack at 4 o’clock. Wait until 8 o'clock to have dinner after exercise. If you are not hungry, you can eat some fruit.

　　In addition, you need to pay attention not to eat fruits as the main food, nor to let any food or fruit affect the main meal. You can eat less and lighter meals, but you must eat them. Only reasonable staple food and reasonable training and rest can achieve the best fitness results.