There are many people who believe that the ratio of nutrition and training for bodybuilders should be 70:30. In fact, in bodybuilding training, nutrition, training and psychological promoting factors should all be 100%. Because all three are very important.

After a period of training, if you feel that the training effect is not satisfactory, you have to check the balance between the energy consumed and the energy supplemented. If you want to gain weight or build muscle, you should add more calories and consume less. If you are trying to lose weight, you have to consume more than you take in. This requires adjustments to the diet structure and diet system.

If you consume 3,000 calories a day, in order to build muscle, you need to add 200 to 300 calories. If you want to lose weight, follow this energy consumption indicator or reduce 200 to 300 calories.

After starting exercise, the nutrient ratio should be 55% carbohydrates, 30% protein and 15% fat. If you eat 3,200 calories a day, you'll need 1,760 calories (440 grams) of carbohydrates; 960 calories (240 grams) of protein; and 480 calories (54 grams) of fat.

Divide the day's diet into 5-6 meals, eating every 3 hours. For snacks, just drink a protein drink (milk and protein shake) and a few cookies or baked potatoes. Therefore, allocate the nutritious food and heat energy required throughout the day to several meals, and reasonably allocate the food intake according to needs. However, the first meal of the day (breakfast) and the meal after training are more important, because if it did not eat the night before breakfast, it needs to eat more. After training, the body needs more nutritious food than other meals in the day. If the day is divided into six meals, then the first and fifth meals are more important than the other meals. Of course, other meals cannot be ignored.

It is important to include protein and carbohydrates in every meal. Because the amino acids in protein are taken into the muscles regularly, and the insulin produced by carbohydrates is used by various organs in the body.All officials need it.

After training, supplementing carbohydrates can stimulate insulin, which has three important functions in restoring physical strength:

1. Insulin can cause glycogen produced from carbohydrates to be transported to the muscles, which can store enough glycogen for the next training.

2. Insulin can catalyze amino acids and transport them to muscles, thereby growing new muscle fibers.

3. Insulin can balance the decomposition and release of the adrenal glands. When muscles contract with intensity, it is released into the blood, which can prolong the enthusiasm for training.

Women’s daily carbohydrate intake is 2 to 2.5 grams per pound of body weight, and men’s is 2.5 to 3.5 grams. The carbohydrates that need to be supplemented after training should account for 25% of the day’s carbohydrate intake.

For example: If you weigh 190 pounds (≈86 kg), you need to consume 475 grams of carbohydrates in a day (2.5×190=475). Then the intake after training is 475×0.25=119 grams.

I suggest not to eat too much fruit, because fruits contain a lot of simple sugars, which can easily lead to fat growth. Generally, eating 2 to 3 fruits a day is enough. You also need to add a variety of vegetables to get your carbs.

You must also include certain amounts of multiple vitamins and minerals. If you are doing weight training, you need to supplement more vitamins, especially vitamin C, which can not only enhance the contraction ability of muscles, but also repair muscles and promote the recovery of ligaments. You can also choose to take creatine or glutamine. At the beginning, you can try it for a few weeks to see which one is beneficial to your muscle growth, but do not take both at the same time, just choose one.

In short, the daily diet should be conducive to muscle growth, reduction and prevention of fat growth.