拳手正确饮食！Common Sense Boxing Diet！

为了达到最好的增肌或减脂效果，三分靠练七分靠吃！这不仅是拳击手的饮食计划，更是所有喜爱健身的人应该遵循的规则！

Learn how to eat right to fight harder, gain lean muscle weight, burn fat, or just look sexy! This isn’t just a boxing diet plan, it’s a common sense diet plan for anybody to feel and look like a champ!

日常饮食 Dieting：

不要挑食

碳水化合物，蛋白质，脂肪－都是身体必需品；关键是适量

You need to eat everything

Carb, protein, fats — they’re all essential to your body; the key is moderation.

在正确的时间摄取能量

不要让身体缺少能量，也不要过度饮食。计算好正确的饮食时间

You need to eat at the right time

Don’t starve when your body needs energy, and don’t over-eat when you have enough. Timing your meals allow you to stay full on less food.

饮食要根据身体状况来调节

再好的饮食计划也不是适用于所有人的。要根据个人身体情况，生活作息，想要达到的目标来制定计划。你的减肥餐也许是别人的增肥餐。

Your diet should fit your needs

Diets are not one-size-fits-all. Everyone’s bodies, lifestyles, diets, and dieting goals are different. A weight loss diet for one person might lead to weight gain for another.

拳手正确饮食 Common sense boxing diet

• 每2-3小时一餐，每日5-6餐  5-6 small meals a day, every 2-3 hours.

• 早餐多吃 Eat a big meal for breakfast

• 在你感觉到饥饿之前就要进食，在你有饱腹感之前就要停止

  Eat before you get hungry, and stop before you get full.

• 均衡的饮食让身体不需要任何保健品

  Balanced diets make supplements unnecessary.

• 平衡营养的摄入（碳水化合物／蛋白质／脂肪），控制卡路里的摄取

  Balance your nutrients (carbs/proteins/fats), and limit your calorie intake.

• 不要因为减肥而让自己饥饿，不要因为增肥让自己过饱

  If you need to eat less, do it without starving. If you need to eat more, do it without over-eating.

• 你的饮食需要根据你的需求来制定 Your diet should fit YOUR needs