Nutritional Guide for Beginners to Fitness

Nutrition is essential for everyone, and people who engage in bodybuilding training need adequate nutrition. However, as everyone knows, such training will not achieve good results. Therefore, people who are new to bodybuilding should pay attention to the following 5 principles of bodybuilding nutrition:
1. Supplement sufficient calories. Muscle growth consumes energy. Without enough calories, it is impossible to ensure normal muscle growth.
2. Supplement sufficient carbohydrates. During bodybuilding training, energy is mainly provided by glycogen. The carbohydrates consumed can replenish glycogen, supply energy, and prevent muscle decomposition caused by training
3. Supplement high-quality protein raw materials. Protein is the cornerstone of muscle composition and the basis for muscle growth, so you must consume sufficient high-quality protein every day.
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4. Promote synthesis and reduce decomposition. When muscle synthesis is greater than decomposition, muscles grow, and vice versa. Therefore, attention should be paid to resisting muscle breakdown and promoting protein synthesis.
5. Maintain appropriate hormone levels. Growth hormone, insulin and testosterone in the body are essential for muscle protein synthesis. Hormone levels can be regulated through diet and nutritional supplements to stimulate muscle growth.
Dietary nutritional supplements for beginners
1. Meal arrangements
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It is more appropriate for beginners to adopt the "5-meal-a-day method": that is, eat 5 times a day. The proportion of the five meals is breakfast accounting for 20% of the total day, morning snack accounting for 10%, lunch accounting for 30%, afternoon snack accounting for 10%, and dinner accounting for 30%.
2. Composition of meals
The daily recipe formula is: moderate protein, low fat, high content of carbohydrates. The ratio of the three main nutrients should be about 25:20:55.
Staple foods such as steamed buns, noodles, and rice, as well as potatoes, oats, potatoes, etc. have very high carbohydrate content and can be used as the first choice.
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Protein is the most important nutritional source for muscle growth. Bodybuilding trainers should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steaks, etc.
Fatty acids required to maintain normal growth of the human body but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can meet the needs of the body without increasing the risk of cardiovascular disease.
3. Eat more alkaline foods
Normal people's body fluids are weakly alkaline. After exercise, sugar, fat, and protein in the body are decomposed in large quantities, producing lactic acid, phosphoric acid and other acidic substances, making people feel muscle and joint soreness and mental fatigue. At this time, you should eat alkaline foods such as vegetables, sweet potatoes, citrus, and apples to maintain the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.
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In addition to alkaline foods such as vegetables and fruits, a variety of necessary vitamins should also be supplemented to supplement losses during metabolism and sweating and meet the needs of bodybuilding training.
Nutritional supplements for beginners
Nutritional supplements can quickly, conveniently and efficiently provide the body with various nutrients to promote muscle growth and recovery. But for bodybuilding beginners, it is not recommended to use more nutritional supplements in the early stages. Here are only the three most basic ones.
1. Energy supplement
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Representatives of this type of nutritional supplements are various sports drinks, the main component of which is carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and exercise capacity and muscle performance will be greatly improved.
2. Protein supplements
Whey protein has the fastest and highest absorption rate, making it the best protein supplement after training to quickly fill muscle cells. Soy protein is the only complete protein among plant proteins. Although its absorption and utilization rate is lower than that of whey protein, it is very beneficial to female bodybuilders.
3. Creatine
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Creatine can increase the lean body mass of bodybuilders and the explosive power and endurance of muscles. At the same time, creatine brings water into the muscles, increasing the size of muscle cells, which is beneficial to the absorption of amino acids by muscle cells. When creatine and sugar are used together, the increase in lean body mass and strength is more obvious, so for beginners, taking the best creatine with sugar is more effective than taking creatine alone.

Misunderstandings about dietary nutrition for beginners
1. Not preparing meals by yourself
To practice bodybuilding well, you must prepare your own meals. Relying on canteens or fast food restaurants cannot meet the bodybuilders' nutritional needs of eating small, frequent meals.
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2. Not keeping nutritional records
It is very necessary to make a nutrition record sheet to record what foods are effective and how your muscles feel after eating them. In the future, food can be adjusted based on past data to achieve optimal nutritional intake.
3. Insufficient drinking water
Water participates in the metabolism of the whole body, keeping capillaries clean and smooth, and regenerating muscle cells by cleaning cells. The amount of hydration can be replenished according to the weight difference before and after exercise.
Nowadays, fitness has become a trend. In order to keep fit, many men enter the gym. It should be noted that you need to master certain knowledge when exercising.
1. Sweat profusely and be careful of dehydration
Men need water more than women. For men, the water required in muscles is more than three times higher than that in fat. In men's bodies, muscles account for about 40%. In ordinary women's bodies, muscles only account for more than 20%. a little.
Water also lubricates joints, regulates body temperature and dissolves and transports nutrients into the body. The average man needs about two liters of water every day, and men who exercise will consume double the amount of water.
2. During training, chromium should be supplemented in time
Chromium is a mineral necessary to maintain life. It can lower cholesterol in the human body, increase endurance, grow muscle, and oxidize fat.
High-quality grapes and raisins are known as natural "chromium libraries". The average man can provide enough chromium by eating a bunch of grapes every day, but men who participate in bodybuilding exercises need double this.
3. There is often congestion on the body and vitamin K needs to be supplemented
During exercise, some people may get bruises or bruises after a slight bump, and the blood will not heal for a long time. This is a sign that the body lacks vitamin K. Vitamin K is the "hero of hemostasis". Lack of it will delay blood coagulation, and in severe cases, it will cause the blood to fail to coagulate.
Cauliflower is very rich in vitamin K. Eating cauliflower 2 to 4 times a week can effectively relieve bruises or congestion. Secondly, asparagus and lettuce also contain vitamin K. Regularly eating foods rich in vitamin K can not only strengthen the flexibility of blood vessel walls, but also prevent the occurrence of bruises and congestion.
4. If you experience exercise cramps, pay attention to supplementing calcium and magnesium
The symptoms of leg cramps after exercise do not mean that your exercise is overloaded, but that it is caused by insufficient nutrition. The main role of calcium and magnesium synergy in the human body is to participate in neuromuscular transmission. Physical exercise can easily cause calcium and magnesium deficiency in the human body, which in turn blocks neuromuscular transmission and leads to cramps in the legs and feet.
The daily calcium requirement for adult men is 1,000 to 1,800 mg, and the daily dietary recommendation for magnesium is 350 mg. There are sufficient sources of calcium, and milk is a good choice. Magnesium contained in green leafy foods is the easiest to absorb. Rich and high-quality magnesium can also be found in nuts and seafood.
5. Poor sexual desire after exercise and excessive zinc loss
Zinc is known as the "sexual element" of men. Insufficient zinc in the body will affect the number and activity of sperm. For men who participate in fitness activities, more zinc will be lost, especiallyWhen you sweat a lot, zinc supplementation is especially important for men who exercise regularly.
Eating more lean meat and steak is an effective way to absorb zinc. According to measurements, every 100 grams of lean beef can provide about 50% of the daily zinc requirement. Seafood, mushrooms, lean meat, eggs, and whole grains are also rich in zinc.