How to Eat and Exercise Properly During Fitness

Proper diet and exercise during fitness require a balance between nutrition and scientific training. There are five key points: reasonable allocation of the three major nutrients, control of calorie deficit, selection of low GI foods, arrangement of resistance and aerobic combination, and ensuring sufficient sleep.

1. Reasonably allocate the three major nutrients

Protein intake is recommended to be 1.2-2 grams per kilogram of body weight, with priority given to high-quality protein sources such as chicken breast, egg white, and whey protein. carbohydrates should account for 40% -50% of daily total calories, and fast carbon supplementation can be appropriately increased before and after training. Healthy fats such as nuts and deep-sea fish oil contribute to hormone synthesis, with a proportion controlled at 20% -30%. Avoid extreme low-carbon or zero fat diets that may affect athletic performance.

2. Control calorie deficit

The recommended daily calorie deficit during the weight loss period is 300-500 calories, which can be accurately recorded through food scales and apps. During the muscle building period, it is necessary to maintain a small surplus, which exceeds daily consumption by about 200-300 calories. Monitor body fat percentage and muscle circumference changes weekly to avoid metabolic damage caused by long-term large gaps. Moderate deception meals can be arranged during holidays to regulate leptin levels.

3. Choose low glycemic index foods

The main staple food is preferably oats, brown rice, sweet potatoes and other slow carbon foods, paired with high fiber vegetables such as broccoli and spinach to delay blood sugar fluctuations. Supplement fast carbohydrates such as bananas and white bread with whey protein within 30 minutes after training to promote glycogen recovery and muscle synthesis. Avoid refined sugars and trans fats, and choose products with simple ingredient lists for processed foods.

4. Resistance and Aerobic Combination

Strength training adopts the principle of gradual overload, with 3-4 composite movements targeting the large muscle group per week. Choose HIIT or fasting low-intensity training for aerobic exercise, 2-3 times a week for no more than 40 minutes. Dynamic stretching and fascial relaxation should be done before and after training, and protective personnel should accompany heavy weight training. Supplementing electrolytes after exercise to prevent dehydration.

5. Ensure adequate sleep

During the deep sleep stage, the secretion of growth hormone increases, and it is recommended to get 7-9 hours of high-quality sleep every day. Avoid vigorous exercise and blue light exposure 2 hours before bedtime, and supplement magnesium to improve sleep quality. Irregular sleep patterns can lead to elevated cortisol levels, affecting muscle recovery and fat breakdown efficiency. During the fitness period, the diet should be dynamically adjusted according to the training objectives. During the fat loss period, the protein ratio can be appropriately increased, and during the muscle gain period, sufficient carbohydrates should be ensured. The exercise plan should include periodic adjustments to avoid plateau periods. It is recommended to undergo body composition testing every 3 months and consult professional nutritionists and coaches if necessary to develop personalized plans. Pay attention to replenishing water before and after training, and promptly supplement nutrition after exercise. Long term fitness enthusiasts should pay attention to joint health and supplement with collagen and glucosamine.