Let's talk about adding food today, although we have said time and time that you don't necessarily need to eat more meals to get good fitness results, the overall calorie intake and nutrition ratio is the key. But in fact, for many people who want to gain weight, they only eat three meals a day. No matter how hard they eat, it is not necessarily enough for every meal to eat. For those who are losing fat, there is always When you feel that hunger is unbearable outside the dinner. For the above situation, the following benefits are added to the meal:
1. Increase overall calorie and nutrient intake while reducing certain gastrointestinal burden
2. Better suppress hunger and avoid overeating
But what should we eat in the end, how can we better meet our fitness goals?
In fact, the answer to this topic is not complicated. In a word, what do you think is convenient and what you can eat, what can you eat? For example, if you lose fat and eat chocolate, this will not work? Actually not. If you eat a small piece of chocolate, you can help you to control your appetite. If you don't consume more calories at other times, why not eat it? Not to mention can make you feel more happy. (It’s not that eating chocolate must be good. The main point is that there is a lot of room for adjustment. The same chicken eating may be a good choice, but if you eat a lot, you may cause the heat to exceed the standard)
Even so , many people can find various reasons not to do a good meal, including not knowing what to eat, not to do, conditions are not allowed, no time, etc., not naive, excuses and actual constraints are still very Easy to separate.
Adding meals does not necessarily need to be homemade. There are a lot of ready-made foods that can be used. Of course, if you can cook a good meal according to your whole-day diet, it is a good thing. You don't need to watch this video anymore.
First of all, the purpose of the meal is not to eat, nor to ingest all the calories you need for a period of time, but just the transition between the two meals. After understanding this point, let’s look at adding muscle to fat loss. What are the effects of the meal? The fat-reducing period is more to satisfy the appetite and increase the satiety, but the calories can not be too high, otherwise it will easily affect the heat balance throughout the day. Therefore, we need to choose foods that are large in quantity, low in calories, and can increase satiety, such as green leafy vegetables, protein (lean meat, egg milk, etc.), and coarse grains (such as oatmeal brown rice) are good choices.
The increase in the muscle-building period is more to let them eat more calories in a more balanced way, especially for those who have difficulty eating muscles that are not enough to eat at a meal. From this point of view, then you need to arrange some foods that are more digestible, easier to eat, and not so large, but not low in calories. Such as simple carbon water such as bananas, functional drinks, nuts and so on. But remember that the important thing is the principle, not the specific food. For example, if you think that the nut can better satisfy your appetite and it is enough between meals, then you can consider this arrangement during the fat loss period. . The same person who is easy to gain fat when gaining muscles can also consider the principle of applying the fat-reducing period to decide what to eat for the meal, so as to avoid excessive intake of fat by excessively high calorie intake. So if you want me to give a guide, let you know exactly what to eat and how much to eat when you add a meal, then you really think too simple.
Then, according to the time of the meal arrangement, give some advice on food choices. Usually, in addition to the regular meal , there will be training before and after going to bed . Basically, the above principles can be applied between meals. More training is recommended before training and simple carbon water, such as sports drinks, bananas, etc. After training, consider the arrangement of simple carbon water + complex carbon water + protein. Although I don't think there is any 30 minutes or 1 hour window after training , most people still feel a little hungry. If you have a long time from dinner, it is a reasonable choice to eat a meal.
As for what to eat before going to bed, considering that the body needs a lot of time to digest food, it is not so much to worry about the lack of physical energy during sleep, which will break down the muscles, but if you must eat something to be at ease, then any type Protein powder, whey or casein are my recommended choices. If you feel that you are really hungry and need to eat something, then high protein is also recommended.
Ok, although I am a trainer who does not strictly stipulate whether to add meals or eat more, because I have a general control over the total calorie and nutrient ratio of my day, and then every day. It may be possible to adjust the food and food time of each meal at random, but this requires a lot of experience to master. Therefore, there is a general suggestion that can guide you at a stage where experience is not enough. I believe that you can make your diet better and achieve better fitness results~
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