The type of protein is too single. Most people only eat chicken breast and egg white every day before the game. It is recommended to supplement deep-sea fish at least three to four times a week, such as: tuna, cold-water salmon. If you can’t buy it, you can also use sea bass instead. At least once a week Add beef ham meat two to three times, which will help the fullness of the muscles and speed up metabolism.

There is too little supplement of green crude fiber vegetables. Many people want to eat only cucumbers and tomatoes every day. It is recommended to supplement broccoli or green beans (such as snow peas, lentils, green beans) at least once a day, which will help the digestion, absorption and balance of protein. pH in the body.

Carbohydrates have dropped too low. Many people only eat two meals of white rice a day or even skip it. It is recommended to consume 3-4 grams of carbohydrates per kilogram of body weight every day and drink a glass of 300 ml of freshly squeezed juice. This can prevent the loss of fat. time muscle loss.

Many domestic bodybuilders do not supplement various vitamins and amino acids before competition and in normal times. It is recommended to supplement 800-1000 units of vitamin C, 600 units of vitamin E, and 600 units of complex B twice a day. 6 capsules each time, 750 mg of branched-chain amino acids per capsule, which can make you feel better.

Taking a bodybuilder who is preparing to compete in the 75KG level as an example, make a pre-competition diet plan suitable for Chinese bodybuilders to refer to: (suitable for reference, the actual plan needs to be modified according to personal circumstances)

First meal: 10 egg whites mixed with 100 grams of oatmeal and a spoonful of xylitol, 5 pills of 100 mg of vitamin C, two pills of 100 mg of B complex, and 3 pills of 100 mg of vitamin E.

Second meal: 200g beef shank or 200g skinless steamed seabass, 100g boiled broccoli and 100g white rice.

The third meal: 200 grams of chicken breast, one tomato, 100 grams of roasted sweet potato or a steamed bun, and a cup of 300 ml of freshly squeezed juice.

The fourth meal: 200 grams of chicken breast, 100 grams of boiled lettuce, 100 grams of white rice.

The fifth meal: 200 grams of screw shrimp, one tomato, one cucumber

The sixth meal: 10 steamed egg whites and one carrot.

(Note: before and after training, take six capsules of branched-chain amino acids, three capsules of 100 mg of vitamin E, two capsules of 100 mg of vitamin B, five capsules of 100 mg of vitamin C, 5 grams of creatine before training, and 50 grams of isolated milk after training. albumin).