1. Nutritional needs of fitness groups

1. Diet pyramid:

Contains seven major nutrients needed by the human body: protein, carbohydrates, fat, vitamins, minerals, water, and dietary fiber.

　2. Bodybuilding and energy consumption:

The energy consumption of bodybuilders includes: basal metabolism, daily activities and work, sports training, special kinetic effects of food and growth and development (minor).

Calorie is a key factor that affects athletes' muscle gain and fat loss, because only sufficient caloric intake and an appropriate amount of protein can initiate muscle growth. On the other hand, only when caloric consumption is greater than caloric intake, fat can be reduced.

During different training periods, athletes have different caloric needs. During the muscle-building period, the caloric requirement per kilogram of body weight per day reaches more than 50 kcal, while during the fat-loss period, it drops below 40 kcal. The heat supply ratios of carbohydrates, proteins, and fats are 55-70%, 11-25%, and 10-20%. During the muscle-building period, the energy supply ratios of carbohydrates and fats can be slightly higher. During the fat loss period, protein intake should be higher. In addition, the caloric distribution of breakfast, lunch and dinner should be reasonable, and the caloric ratio of the three meals is roughly

3:4:3, if you eat 4-6 times a day, the additional meals can be classified into breakfast, lunch, and dinner calculations according to the time. At the same time, if you eat more than three times a day, you should try to make the intervals between meals and the distribution of calories reasonable.

　3. Bodybuilding and protein nutrition

Protein is composed of 20 basic amino acids, 9 of which are amino acids that the human body cannot synthesize by itself and must be ingested from food, called essential amino acids. Classification: complete value protein (containing 9 essential amino acids) and incomplete value protein (lack of certain essential amino acids or insufficient amounts).

Fish, meat, poultry, eggs, milk, and seafood can all provide complete value protein, while the protein provided by plant-based foods is generally not complete value protein. The combination of different plant proteins can improve the utilization rate of plant proteins. The protein requirements of bodybuilders depend on factors such as the intensity, frequency, duration, purpose and muscle size of exercise training. Generally speaking, the protein requirements increase to more than 1.6 grams per kilogram of body weight per day during the muscle-building period, and to more than 1.6 grams per kilogram of body weight per day during the fat-loss period. The demand increased to more than 2 grams.

Many bodybuilders believe that the more protein they eat, the more muscles they will grow, so they consume too much protein, some even reaching more than 3 grams per kilogram of body weight. This not only easily leads to excess calories and increases body fat, but It can also easily cause dehydration of the body and acidification of body fluids, increased loss of calcium, fatigue, and poor exercise.It is difficult for the body to recover after exercise, and at the same time, the metabolic burden on the body increases, which is detrimental to health. On the other hand, bodybuilders also need to supplement protein supplements, because bodybuilders have an increased demand for protein, but if they only rely on food, it often leads to excessive fat intake; the use of processed proteins (such as whey protein) The utilization rate is often higher than that of food protein; certain supplements such as glutamine, ornithine, hmb, etc. have special effects that ordinary foods do not have.

　4. Bodybuilding and carbohydrate (sugar) nutrition

Classification: According to the length of the sugar chain, it is divided into monosaccharides, oligosaccharides, and polysaccharides. Monosaccharides refer to glucose, fructose, galactose, etc., which are mainly derived from fruits, milk, honey and other foods; oligosaccharides refer to sucrose, maltose, oligosaccharides, etc.; polysaccharides are derived from various staple foods, beans, and roots. food. The energy supply characteristics of carbohydrates: fast energy production; low oxygen consumption; can provide energy through anaerobic glycolysis during hypoxia; the metabolites are carbon dioxide and water, which are harmless to the body; can improve the utilization rate of creatine; and can also improve the body's immune function. Supplementation method: 2-3 hours before exercise, adopt a low-fat, high-carbohydrate diet, and supplement 250-250ml of sports drink immediately before exercise; supplement 120-250ml of sports drink every 15-20 minutes during exercise; immediately after exercise, the muscles The best time for glycogen recovery is also the best time for muscles to absorb other nutrients. 50 grams of carbohydrates should be supplemented as early as possible, and then every 2 hours, until 100 grams have been supplemented within 4 hours. It is worth reminding that the sugar concentration of sports drinks should be 5-10%; for athletes who are losing fat, supplementing sugar immediately before exercise will weaken the decomposition of fat during exercise; pay attention to combining sugar supplementation with water and electrolytes. Some suggestions on sugar supplementation:

Make full use of the best time to replenish sugar after exercise; except before, during and after exercise, try to reduce the consumption of processed sugar at other times and switch to foods rich in dietary fiber; the last time to eat carbohydrates Don't do it too close to bedtime.

　5. Bodybuilding and fat nutrition

Category: triglycerides, cholesterol, phospholipids. Triglycerides are a form of energy storage and are nutrients that bodybuilders need to limit. Excessive intake will not only cause obesity, but also cause the body to produce excess cholesterol, which may affect the health of the cardiovascular system. Triglycerides contain three fatty acids. According to the different chemical structures of fatty acids, fatty acids are divided into saturated fatty acids and unsaturated fatty acids. Linoleic acid and linolenic acid are essential fatty acids and have many physiological functions. Too low fat intake can easily lead to a lack of essential fatty acids and VE, and affect the absorption of fat-soluble vitamins. Saturated fatty acids come from sports fats, cream, cheese, chocolate, palm oil, etc. Unsaturated fatty acids come from various vegetable oils, nuts, and certain seafood. In order to maintain ideal body fat, dietary fat should provide no more than 20% of total calories, of which saturated fat5%, monounsaturated fatty acids 8%, polyunsaturated fatty acids 7%. Bodybuilders should therefore choose foods low in fat and limit the amount of cooking oil. Fat can only provide energy when there is oxygen.

During exercise, blood sugar and muscle glycogen give priority to energy supply. Only after 20-40 minutes of exercise can the muscles utilize fat to the maximum extent. At different exercise intensities, fat participates in different proportions of energy supply. For example, when exercising at an intensity of 50% of the maximum heart rate, 7 kcal of energy is burned per minute, of which 90% of the energy comes from fat; when exercising at 75% of the maximum heart rate, During intense exercise, 14 kilocalories of energy are burned per minute, 60% of which comes from fat.

　6. Bodybuilding and vitamins and mineral nutrients

Classification: Vitamins are divided into two categories: fat-soluble and water-soluble. The former includes vitamins A, D, E, and K, and the latter includes vitamin C and B vitamins. Minerals are divided into macroelements such as potassium, sodium, calcium, magnesium, phosphorus, etc. and trace elements such as iron, iodine, copper, zinc, manganese, chromium, vanadium, etc. Function: Vitamin C, vitamin E, beta-carotene, lycopene, manganese, selenium, etc. can prevent free radical damage to the body. B vitamins such as vitamin b1, vitamin b2, and vitamin pp are closely related to energy metabolism. Electrolytes in minerals have many functions: maintaining the volume and osmotic pressure of intracellular and intracellular fluids; maintaining the acid-base balance of body fluids; maintaining the excitability of muscles and nerves; appropriate electrolytes will improve body temperature regulation; and constitute physical fitness. During high-intensity exercise, a large amount of vitamins and electrolytes are consumed, exercise capacity is reduced, and fatigue occurs and is difficult to eliminate. If not replenished in time, it will affect muscle fineness.