I would like to share with you here that I use "complex nutrition (complex vitamins, minerals and amino acids, etc.) supplement pills", "whey protein powder" and "carbohydrate powder" powder)" practical techniques, as well as some related experiences.
Generally speaking, I don't care too much about my daily eating habits, as long as my behavior is not "excessive". My personal definition of "excessive" is: uncontrolled overeating or extreme skipping of food, as well as "too" unbalanced nutritional intake.
On the contrary, when I am engaged in "weight training" and intend to carry out a "muscle gain" or "fat loss" plan, I will be very particular about every meal I eat and will " Nutritional supplements" are applied to various "sports nutrition convenience menus" prepared by ourselves.
In addition to the main ingredients and total calories of each "Sports Nutrition Convenient Menu", the proportions of carbohydrates, fats and proteins are based on the following indicators:
Carbohydrates account for no less than 55% of total calories (containing 4 calories per gram)
Fat accounts for no more than 30% of total calories (9 calories per gram)
Protein accounts for 15 to 20% of total calories (contains 4 calories per gram)
The "Sports Nutrition Convenience Menu" is designed based on the principles of "low sugar", "low sodium", "low fat", "low cholesterol" and "high fiber", so even if you need to eat more meals because of "building muscle" There will be no problem with the number of times.
When purchasing "Complex Nutritional Supplement Pills", the principle is to keep the ingredients as diversified as possible and the dosage of each pill to be as low as possible, because if the dosage of each pill is as high as "Centrum", it is impossible to get all the ingredients in the same meal. Absorption results in a waste of money and increased burden on the liver and kidneys of the user, so I searched for a long time and found out that the dosage of the product I am currently taking is about one-sixth of that of Centrum.
The principle of purchasing "whey protein powder" should be as pure as possible, that is, it should contain as little other nutrients as possible except protein.
The principle of purchasing "carbohydrate powder" is also to make it as pure as possible.That is to say, it contains as little other substances and nutrients as possible except "starch".
The material cost of each "Sports Nutrition Convenient Meal" is very cheap.
Postscript: All the "Sports Nutrition Convenient Meals" I provide are only for your reference, so that everyone can become interested in "Exercise Nutrition".
Homemade sports drinks (drink in moderation during exercise lasting more than 60 minutes)
Pour 9 tablespoons (about 81g) of Delex Glucose Powder and 1/2 teaspoon (about 3g) of table salt into a 2-liter covered container, add cold boiled water to fill the covered container, and shake well.
Design principles of sports drinks
1. Contains 4% to 8% carbohydrates.
2. Contains 50 to 70 mg of sodium per 100ml.
Nutritional information (per 100ml)
Carbohydrates (approx.) 4.1g
Sodium (approximately) 56.4mg
Some little common sense that you must know
1 teaspoon=5ml=5cc
1 tablespoon=1 Chinese tablespoon=3 teaspoons=15ml=15cc
Note: Regardless of measuring liquid, solid or sandy materials, the principle is to use "flat spoon (not full spoon)".
Ready-to-eat oatmeal menu
Note: The "spoon" used above refers to the 70cc "glue spoon" included in the "whey protein powder" bucket.
Instant oatmeal: Quaker instant oatmeal
Whey protein powder: Dymatize ISO‧100 (Gourmet Berry, Gourmet Vanilla, Smooth Banana)
Vitamins, minerals and amino acid supplement pills: Puritan's Pride VITA-MIN (COMPLETE FORMULA #1)
Method: (1) Stir the sugar with hot water in a small cup until it is completely dissolved. Put the instant oatmeal into a "large Japanese ramen soup bowl", add enough cold or hot water and mix well, then add the sugar water and mix Mix well and serve. (2) Whey protein powder can be consumed after being mixed with cold boiled water. (3) Swallow 1 "vitamin, mineral and amino acid supplement pill" with cold water.
Note: Adults need no less than 25 grams of dietary fiber every day, and oatmeal is a "high purine" food (the purine content is about four times higher than that of white rice), so "gout" ( gout" or "hyperuricemia" patients should not eat large amounts of oatmeal.
Spaghetti with Tomato Sauce Menu
Note: The "spoon" used above refers to the 70cc "glue spoon" included in the "whey protein powder" bucket.
Whey protein powder: Dymatize ISO‧100 (Gourmet Berry, Gourmet Vanilla, Smooth Banana)
Vitamins, minerals and amino acid supplement pills: Puritan's Pride VITA-MIN (COMPLETE FORMULA #1)
Method: (1) Break the spaghetti into half lengths, put it into boiling water and cook for 15 minutes (do not add salt to the boiling water), then dehydrate the spaghetti and put it into the "Japanese Ramen Large Soup Bowl" along with the tomato juice and peanut oil. Mix well and serve. (2) Whey protein powder can be consumed after being mixed with cold boiled water. (3) Swallow 1 "vitamin, mineral and amino acid supplement pill" with cold water.
Note: Adults should not consume more than 2,000 milligrams of sodium per day.
Homemade weight gain powder mealSingle
Note: The "spoon" used above refers to the 70cc "glue spoon" included in the bucket of "carbohydrate powder" or "whey protein powder".
Carbohydrate powder: PVL ESSENTIALS Waxy Maize
Whey protein powder: Dymatize ISO‧100 (Gourmet Berry, Gourmet Vanilla, Smooth Banana)
Method: (1) Mix the carbohydrate powder with cold boiled water and drink it. (2) Whey protein powder can be consumed after being mixed with cold boiled water.
Warm reminder:
1. During the weight loss period, you can use a larger "boiled egg white" (a whole egg weighs about 59 grams) to replace the "instant oatmeal menu" and "tomato sauce mixed with Italian Four servings of one scoop of "whey protein powder" in the "Powder Menu" can increase the feeling of fullness.
2. During the weight loss period, you can also use a tablespoon of oyster sauce to replace the tomato juice in the "Spaghetti with Tomato Sauce Menu" and turn it into an "Spaghetti with Oyster Sauce Menu", which will be more delicious. It should be noted that the "sodium" content of oyster sauce is about 3.5 times higher than that of tomato juice, so the "Oyster Sauce Spaghetti Menu" should not be eaten too much every day.
3. The portions of each "Sports Nutrition Convenient Meal" are designed to be eaten by slim women. If you have a good appetite, you can increase the portion proportionally (for example, 2 servings per meal) double the amount).