1. How to estimate how much nutrition your body needs every day when practicing bodybuilding? Generally speaking, a moderate-intensity bodybuilding practitioner needs about 2 grams of protein, 4 grams of carbohydrates, and 0.6 grams of fat per kilogram of body weight. A rough calculation can be made based on the specific situation of the individual.
2. There must be enough high-quality protein as the material basis for building muscles, so you should eat fresh meat, eggs and milk every day. But avoid processed meats and sweetened milk.
3.Eat a meal every three hours. If you want to lose weight, then you should eat less, and if you want to gain weight, then you should eat more. However, no matter how much food is eaten, it is best to divide the daily caloric intake into 5-6 meals, but the ton of rice from 12 noon to 1 o'clock should account for about 60% of the total calories throughout the day.
4. Water can be said to be the most important nutrient after sugar, protein and fat. Don't treat drinking water as a casual behavior. You should carefully arrange the amount and time of drinking water every day, just like arranging three meals a day. Generally, you need to drink at least about 2 liters of water every day.
5.Can I eat a high-fat diet when practicing bodybuilding? This is a controversial issue. Only a minority of people believe that a high-fat diet is beneficial, and all scientific research does not support this statement.. Most athletes still prefer a diet high in protein, moderate in sugar, and low in fat.
6.Never neglect your breakfast. If you skip breakfast to lose weight, your metabolic rate will only decrease, fat will be decomposed more slowly, and you will have a strong appetite for lunch or dinner and increase your food intake. For bodybuilding practitioners, skipping breakfast not only means that muscles will not get enough nutrients for growth, but also long-term fasting will cause part of the muscle protein to be decomposed for energy. Because even if you have dinner at 8 pm every night and lunch at 11 noon the next day, there is still 15 hours in between.