How to distribute the three nutrients in the proportion of fitness diet

Diet during fitness is very important, but what we should understand is that we should follow the scientific method when matching fitness diet, not blindly dieting. Fitness diet should also ensure daily nutritional and caloric needs. So what do you think of the proportion of fitness diet and how to distribute the three nutrients? Now let’s go to the fitness food!
What is the proportion of fitness diet
Animal nutritionists recommend that each meal generally contain the following proportion of nutrients:
60% ~ 65% carbohydrate
15% ~ 20% protein
20% ~ 25% fat
These three nutrients contain different amounts of calories. There are 4 calories per gram of carbohydrates and protein, and 9 calories per gram of fat. A dish with 11 grams of fat contains 99 calories, while a dish with 11 grams of carbohydrates contains only 44 calories. Because the calories of fat are about twice that of carbohydrates and protein, people who want to control their weight should try to reduce the intake of fat and increase the intake of carbohydrates.
How are the three nutrients distributed

  1. Protein
    The proportion of protein energy supply for ordinary people is relatively low, generally accounting for about 8% of the total energy supply. It can reach 10% under medium-intensity exercise and 12 ~ 14% under high-intensity exercise. For example, a 70kg man who takes high-intensity exercise consumes 4500 kcal calories a day, so protein energy supply will account for about 12%, that is, protein provides 4500 * 12% = 540 kcal calories, and 1g protein provides 4 kcal calories, that is, he needs to supplement 540 / 4 = 135g protein to keep up with the consumption and ensure that muscles do not shrink, But also appropriate excess supplement to ensure muscle growth.
    If it is troublesome to calculate your total calorie consumption in a day, you can also use a formula to estimate, that is, light exercise, supplement 0.9 ~ 1.1g protein per kilogram of body weight every day, moderate exercise, supplement 1.3 ~ 1.5g protein per kilogram of body weight every day, and high-intensity exercise, supplement 1.8 ~ 2.0g protein per kilogram of body weight every day.
  2. Fat
    People with normal weight can properly eat some fat, and the calorie proportion accounts for 20% ~ 25% of the total calories of the diet every day. It should be noted that 1g fat can provide 9 kcal of calories, which is more than twice that of protein and carbohydrate (1g protein and 1g carbohydrate can provide 4 kcal of calories). Generally, the energy supply proportion of normal diet fat can easily reach 25% of the total calories.
  3. Carbohydrates
    Generally speaking, for a man of normal weight, the blood glucose content is about 5g, and the rest of the sugar is stored in the liver and muscle. Generally, the liver stores 100 ~ 150g glycogen and the muscle stores more than 200g glycogen. For ordinary people who exercise less, the total amount of sugar in their body is between 350 g and 400 G. After a strenuous exercise, assuming that 100 grams of sugar are consumed, if the carbohydrate intake is sufficient within 3 hours after the exercise, the human body will not only recover 100 grams of sugar, but will try to recover more, will try to recover 110 grams of sugar, or even more, and store some in the liver and muscles for the next exercise.