Lunch: 1 slice of whole wheat toast, 1 canned tuna. It can also be 2 soda cookies, 1 cup of yogurt. It can also be 1 slice of whole wheat toast, 1 boiled egg.
Dinner: 2 pieces of meat (70g), mung beans 1 cup, bamboo shoots 1 cup and small apples 1 piece. It can also be two hot dogs, 1 cup of broccoli, half a cup of bamboo shoots and half a banana.
nutritive value
1, eggs: protein in eggs can best meet the human body's demand for protein. Eating a small amount of eggs to strengthen muscles is equivalent to eating a lot of beef and other foods. Egg yolk also contains vitamin B 12, riboflavin, folic acid, vitamin B6, vitamin D and vitamin E, as well as minerals such as iron, phosphorus and zinc.
2, almonds: almonds contain the most easily absorbed antioxidant vitamin E, which can prevent muscle damage after high-intensity exercise and promote faster muscle growth.
3. Salmon: Salmon is rich in high-quality protein and omega-3 fatty acids. Dr. Tom Jinker, a nutritionist, said that omega-3 fatty acids can help reduce the decrease of muscle protein after exercise and help muscle recovery.
4. Yogurt: Doug Kalman, a nutritionist at Miami Research Association, said: "Yogurt is an ideal golden partner for protein and carbohydrate ratio of exercise recovery and muscle growth." It is best to choose yogurt with fruit particles.
5. Beef: Beef is an important source of iron and zinc. Iron and zinc are the two most important nutrients for muscle growth. In addition, every 450 grams of beef contains 2 grams of creatine, which is called "the king of creatine". Creatine plays an important role in promoting muscle growth and providing energy for skeletal muscle.
Refer to the above? People's Network-Men recommend three meals a day to exercise muscles. There are six suggestions on diet.