The combination of diet is also a very important factor when we exercise. How you eat will affect your fitness results to a certain extent. Fitness recipes are divided into muscle-building meals and fat-loss meals. Although they are both fitness recipes, they are different. So what do you think of muscle-building meals and fat-loss meals? What's the difference? Let’s go take a look below!
Dietary principles
For people who need to lose weight, even if they train hard, they may destroy all their previous efforts over a meal of hamburgers, fries, and carbonated drinks. Therefore, to lose fat, they must control their caloric intake. Refer to the food GI value, it is recommended to control the caloric intake to about 300 calories lower than the caloric consumption (calorie consumption = basal metabolism + additional exercise consumption), so that you can lose about 1kg of weight (not fat) in a week.
For people who want to gain muscle, especially those who are relatively thin, if they want to change from a thin state to a strong state, the only thing they need to do is to eat. If they don’t eat enough, then provide the body with If the calories and nutrients are not enough, there will be no weight gain. In the same way, as long as the daily caloric intake is 300 calories higher than the caloric consumption, then you can gain about 1kg of weight in a week.
Scientific proportion
In addition to the amount of food eaten, nutrition distribution is also very important. First of all, what you need to know is that whether you are building muscle or losing fat, carbohydrates account for the largest proportion. Protein is slightly higher than fat. You can also think of it as carbohydrates are enough. Only if you have more carbohydrates can you support the consumption of muscle building. This is why you need to replenish carbohydrates before and after exercise. Also because there are enough carbohydrates, fat loss can provide enough energy and limit muscle loss to the maximum extent.
That is to say, carbohydrates account for half or slightly more than half of each diet, and protein and fat are equal or slightly higher than fat., for specific ratios, it is recommended that the ratio of carbohydrates, protein, and fat for muscle gain is 5:2:3, and for fat loss, 6:2:2. The specific ratios vary slightly depending on each person's physical differences and training volume. , the carbohydrate ratio is about 55%, and the protein and fat can be adjusted according to your own situation.
Food selection
Let me make it clear first that there is no food that can make you gain muscle or lose fat. But some foods, given their different volumes per unit weight, caloric density, and macronutrient ratios, can indeed make it easier or more difficult for you to gain muscle or lose fat.
Generally speaking, foods suitable for fat loss have smaller calories per unit volume, such as lean meats, whole grains, fruits, vegetables, skimmed dairy products, etc. Although they have low caloric density, they contain considerable macronutrients. , they can provide you with sufficient nutrition and satiety when you are in a caloric deficit.
Generally speaking, foods that are not suitable for fat loss have high caloric density and poor satiety, such as drinks, sugar, bacon, or various snacks with high sugar content. There are also some foods that are considered healthy, such as olive oil, coconut oil, butter, low-fiber fruits, full-fat dairy products, etc. There is no doubt that the more of these foods in our diet, the more likely you are to gain weight.