How to arrange meal time for men's fitness

The dietary schedule for men's fitness needs to be adjusted according to the training period, mainly including supplementing carbohydrates 2 hours before training, supplementing protein within 30 minutes after training, no more than 4 hours between meals, avoiding eating 2 hours before bedtime, and maintaining water balance throughout the day.

1. Supplement carbohydrates 2 hours before training

2 hours before fitness, easily digestible carbohydrates such as bananas or whole wheat bread should be consumed to provide sufficient glycogen reserves for muscles. To avoid gastrointestinal discomfort caused by high-fat and high fiber foods, carbon and water intake accounts for about one-third of the total daily intake. It can be combined with a small amount of high-quality protein to enhance endurance performance.

2. Supplement protein within 30 minutes after training

30 minutes after strength training is the window period for protein synthesis. It is recommended to consume protein sources such as whey protein or chicken breast that are quickly absorbed, combined with an appropriate amount of fast carbon to help restore muscle glycogen. It is recommended to consume a quarter of the daily total protein intake during this period, but it is necessary to control fat intake to avoid delaying absorption.

3. The interval between two meals should not exceed 4 hours.

The principle of eating small meals and multiple meals is adopted to maintain blood sugar stability, with meals taken every 3-4 hours, such as adding nuts after breakfast and supplementing Greek yogurt after lunch. Continuous energy supply can avoid muscle breakdown metabolism, especially suitable for people in the muscle building phase, but it is necessary to control the single calorie intake to no more than 400 calories.

4. Avoid eating 2 hours before bedtime

Metabolism slows down at night, and food intake before bedtime can easily be converted into fat. If supplementation is needed, slow-release proteins such as casein or low-fat milk can be used to avoid high GI carbohydrates affecting growth hormone secretion. People who need to lose weight should ensure a slight sense of hunger before going to bed.

5. Maintain water balance throughout the day

Supplement 100-150 milliliters of water every 15 minutes of training, with daily water intake calculated at 30 milliliters per kilogram of body weight. Electrolyte drinks are suitable for high-intensity training, but it is recommended to use plain water for regular fitness. Dehydration significantly reduces strength levels and metabolic efficiency.

Fitness diet should be dynamically adjusted according to individual circadian rhythms and training intensity. Morning exercisers should increase their breakfast carbohydrate ratio, while night trainees should increase their dinner protein intake. Suggest recording diet and training responses, gradually finding the most suitable eating rhythm. At the same time, pay attention to the diversity of ingredients, ensure the intake of vitamins and minerals, and avoid long-term dependence on supplements such as protein powder. Regularly monitor changes in body fat percentage and muscle mass, and consult a nutritionist if necessary to develop personalized plans.