【健身达人必读】如何制定科学健身饮食计划？英文双语对照

为什么需要科学健身饮食计划？

健身不仅仅是锻炼身体，更重要的是合理饮食。科学的健身饮食计划可以让您更好地补充能量、维持体重，并加速肌肉修复和生长。

每日饮食摄入量的计算

要制定健身饮食计划，首先需要了解自己的基础代谢率（BMR）和每日活动量。根据这些数据，结合自己的健身目标，计算出每日所需的热量摄入量。

特别瘦人群的饮食注意事项

对于特别瘦的人群，健身饮食计划需要更加注重增肌。高蛋白、高碳水化合物、适量脂肪的饮食搭配是关键。可以选择鸡胸肉、鲑鱼、燕麦、坚果等食材，并保证每餐都有蛋白质的摄入。

每日健身饮食计划示例

早餐：燕麦片、全麦面包、鸡蛋、牛奶
十点间：水果、坚果
午餐：鸡胸肉沙拉、糙米饭
下午加餐：酸奶、水果
晚餐：鱼肉、蔬菜沙拉
晚间加餐：蛋白粉奶昔

合理配餐的意义

每日健身饮食计划不仅要注重食材的选择，还要合理安排食物的摄入时间。比如在锻炼前后摄入适量的碳水化合物和蛋白质，可以提供能量并促进肌肉恢复。此外，多餐少量的原则也能更好地满足能量需求和维持新陈代谢。

感谢阅读完这篇文章，希望您对制定科学健身饮食计划有了更深入的了解，也能更好地帮助到您的健身之路。

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英文翻译对照，仅供参考

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Why to need plan of scientific fitness diet?

Fitness is to exercise not just, more important is reasonable food. Scientific gymnastical diet plan can let you complement better energy, maintain weight, quicken muscle repair and grow.

The computation of daily diet intake

Want to make gymnastical diet plan, the basal metabolis that needs him knowledge above all is led (BMR) measure with daily activity. According to these data, combine oneself gymnastical goal, computation gives the intake of quantity of heat that daily place needs.

The dietary note of particularly thin crowd

To particularly thin crowd, need of gymnastical diet plan is paid attention to more add muscle. Right amount and high protein, tall carbohydrate, adipose food collocation is crucial. Can choose pigeon breast flesh, salmon, oaten, nut to wait feed capable person, assure what every eat has protein to absorb.

Daily fitness food plans give a demonstration

Breakfast: Bread of oatmeal, whole wheat, egg, milk
Between 10 o'clock: Fruit, nut
Lunch: Meal of salad of pigeon breast flesh, unpolished rice
Add meat afternoon: Yoghurt, fruit
Dinner: Cruelly oppress, vegetable salad
Evening adds meat: Albumen pink suckles former times

Reasonable the meaning that distributes food

Daily fitness food plans to want to pay attention to the choice that feeds capable person not only, alimental of even reasonable arrangement absorbs time. Exercising around to absorb right amount carbohydrate and protein for instance, can provide energy and promote muscle to restore. In addition, much food a few the principle also can satisfy energy to need sue for peace to maintain metabolism better.

Acknowledgment reads this article, hope you are scientific to making gymnastical food planned to have more thorough knowledge, also can help the road of your fitness better.