What should women eat for fitness?

In fact, there is no universal standard answer. The core is to first eat enough of the three basic nutrients of protein, whole grains, and high-quality fats, and then flexibly adjust according to your own training goals and body reactions. There is no need to copy other people's recipes.

When I first entered the gym two years ago, I followed the "muscle-building recipes" on the Internet. I ate boiled chicken breasts with brown rice, and didn't dare to touch any oil. As a result, my aunt postponed it for almost two weeks in less than a month, and my face turned yellow as if I had stayed up for three days. After talking to the nutritionist at the gym, I found out that I had cut off all high-quality fats, and my body did not even have enough raw materials to synthesize estrogen. How could I have a normal cycle? Later, I added 10 almonds every day and ate fried salmon every two days. Not only did my aunt return to normal, her butt circumference also increased by 3cm after half a year of training. It was much more efficient than when I just ate chicken breasts.

The most controversial thing on the Internet right now is whether to give up carbohydrates when working out. Some people say that low-carb can shed fat quickly, and you can lose 5 pounds in half a month. Others say that women are naturally more sensitive to carbohydrates. Low-carb can easily cause hair loss and affect the function of the corpus luteum. I have tried both. I have tried low-carb for a short time during the preparation period. During the week, I lost body fat very quickly, but I was in a very bad mood. I couldn’t help but lose my temper even when talking to my friends. Later, I changed my daily training to a staple food of one punch per meal, and added a small bowl of white rice on the day I trained my butt and legs. On the contrary, my body fat was stable at around 20%, and my training status was much better.

To put it bluntly, the three major macronutrients we often talk about don’t need to be too complicated. The combination all depends on the amount of training that day. If you only do yoga for half an hour or take a walk after a meal that day, it is absolutely fine to reduce the staple food by one-third. If you practice high-intensity intervals or For heavy glutes and legs, it would be better to eat more carbohydrates after training. Glycogen is replenished quickly and it is not easy to lose muscle. I was so hungry after deadlift training last time that I just ate a bowl of old Beijing fried noodles. The next day I weighed myself and my weight did not increase at all. The soreness after training disappeared faster than usual.

Don’t add any salt just for the sake of being “absolutely clean”. When you sweat a lot in the summer, it’s best to add some light salt water or drink a low-sugar sports drink after training. I ran 5 kilometers in the dog days of last year, and I only dared to drink cold water when I came back. As a result, my calf twitched twice during the night.

In fact, there is really no need to make your fitness diet like an experiment. It’s okay to drink a cup of milk tea or a piece of cake if you are craving for it occasionally. As long as the overall direction is correct and you eat happily, you can stick to it for a long time.