What to eat to lose fat and build muscle during fitness?

What to eat to lose fat and build muscle during fitness. For some foodies before fitness, it is difficult to give up sweets. It is really irresistible for foodies, even many fitness people have a hard time staying away from these delicious foods. So what should we eat to lose fat and build muscle when exercising. What to eat to lose fat and build muscle during fitness 1

1. Stir-fried eggplant with garlic minced meat

Eggplant itself absorbs oil, but this fried eggplant only uses the oil in the minced meat. , from a health point of view, the amount of oil intake is reduced as much as possible. The key to the whole dish is the combination of vinegar and minced garlic when it comes out of the pot. It is fragrant and goes well with rice.

Ingredients:

3 eggplants (you can use long eggplants)

Appropriate amount of cooking wine

Appropriate amount of light soy sauce

An appropriate amount of dark soy sauce

A little more rice vinegar

A little more minced garlic

Method:

Dice the eggplant and set aside.

Stir-fry the meat filling. When the pan is hot and slightly smoking, add the minced meat, stir-fry until it changes color, add cooking wine, light soy sauce, dark soy sauce, and some vinegar. Stir fry until colored.

Add the diced eggplant and stir-fry until the eggplant becomes soft and collapses. Turn off the heat and add vinegar and minced garlic. If it's not salty enough, add more salt.

Tips:

Add vinegar to remove the fishy smell when stir-frying the meat filling.

The key is to use more vinegar and garlic, and they must be added before serving.

If you like spicy food, adding some chili pepper is also good.

The chopped green onions above are for photogenic decoration.

I don’t add oil when frying. I just put the eggplant in the pan when it’s hot, add a little water and fry it, so it won’t stick to the pan.

2. Beef Stew with Tomatoes

This dish uses simple ingredients and has a sweet and sour taste. It is basically a mixture of the flavors of beef and various vegetables. The bibimbap and noodles are particularly delicious.

Ingredients:

1 large piece of lean beef

1-2 tomatoes

1 small can of tomato sauce

1-2 bay leaves

Salt to taste

Half-1 apple

White pepper to taste

Sugar Appropriate amount

Appropriate amount of other side dishes

Method:

Cut the beef into small pieces, blanch and set aside. Cut tomatoes into medium pieces and onions into medium pieces.

After the pot is hot, add a little oil and fry the blanched beef until it is slightly brown. Add cooking wine and bay leaves and stir-fry.

Add tomatoes and onions, continue to stir-fry, and add apples. Take a bowl, dilute the tomato sauce with water, and pour it into the pot. The amount of water should be slightly lower than that of the meat and vegetables. Because tomatoes will produce a lot of water when stewed.

Cover and simmer over medium-low heat until the meat is tender. Depending on the heat and pot, it will take about 2 hours.

Carrots and potatoes can be added when the stew is halfway through. I'm used to putting celery and zucchini before serving.

After the meat is tender, add salt, white pepper and sugar to taste. The taste is mainly sour, sweet and salty.

Tips:

The secret to making beef tender: sour. Apples, apple cider vinegar, white vinegar, and tangerine peel can all have the same effect.

Add salt first, the beef will have a firmer texture. Add salt later. What to eat to lose fat and build muscle during fitness 2

Chocolate can build muscle

But let me state in advance that the chocolate here refers to dark chocolate, which means that the cocoa content is more than 70%. Dark chocolate. Not just the kind of milk chocolate you can buy in supermarkets, or other types, which contain very high calories. Dark chocolate with 70% cocoa content is not particularly high in calories.

There are many benefits to chocolate, in addition to lowering blood pressure, suppressing appetite, protecting blood vessels, regulating the immune system, etc., but for people who are fitness-oriented, gaining muscle or losing fat is the most important thing. of!

Many people believe that dark chocolate can promote muscle growth, mainly because dark chocolate contains flavanol epicatechin. Many people are confused about this flavanol epicatechin.

Let me briefly explain today that the flavanol epicatechin has two important properties for muscle growth, namely reducing myostatin and increasing follicles. Inhibin.

In this study, during the process of muscle loss due to age, the subjects consumed 150 mg of the flavanol epicatechin every day, and then these 6 middle-aged subjects The myostatin of the patients decreased by 16.6%, while the follistatin increased by 49.2%, which is a very impressive number.

What is the use of flavanol epicatechin?

Of course, when you read this article, you don’t know what the functions of these two inhibitors are?

(1) Myostatin is a regulatory protein that can change the speed of muscle growth and even create a genetic upper limit for muscle! The key lies in the amount of myostatin. If myostatin is too high, it will affect muscle gain and the less muscles you can build! And if, like some animals, without myostatin, a lot of unnatural muscles will grow! Just like this cow!

(2) Protein follistatin has an antagonistic effect on myostatin and can reduce the limiting effect of myostatin to a certain extent. If you want better and greater muscle gain, we must What it does is reduce myostatin. In this way, our muscles can grow faster and larger, but this requires sufficient training intensity! If you want to build muscle, just supplementing this without increasing the intensity of your workout is of no use!

We can get some flavanol epicatechin from dark chocolate, and it is natural in chocolate and has very little harm! However, you need to eat a lot of chocolate. Since the content of different chocolates is different, as mentioned before, it must be chocolate with a purity of more than 70%. (At least more than 50%)

If a 100g 50% cocoa content chocolate has almost 150 mg of flavanol epicatechin!

Chocolate with higher purity requires less chocolate. For example, 60 grams of 85% cocoa dark chocolate can meet the daily requirement. But did you know that these chocolates can contain 350 to 600 calories, which is equivalent to a meal?

For people who want to build muscle, these calories can allow you to better build muscle. For people who want to lose fat, these calories are too high. And if you don’t eat this amount, there is no detailed research data on the effects.

In addition to building muscle, flavanol epicatechin has other benefits!

In fact, research also shows that flavanol epicatechin can increase testosterone, increase ghrelin (which can suppress food and increase nitric oxide), and even improve blood circulation in muscles, which indirectly Where is the effect?

For people who want to lose fat, although consuming dark chocolate will increase your caloric intake, it can suppress your appetite and allow you to reduce your intake of other foods! The benefits it brings are much higher than the side effects. People who want to gain muscle can definitely choose dark chocolate.

Summary

Today’s article will share with you the question of whether dark chocolate can build muscle. However, the pure dark chocolate currently available in domestic supermarkets does not contain enough , if the price/performance ratio that can be achieved is not high.

Of course, some supplements contain the flavanol epicatechin, which may have a certain effect, but there is no other detailed information on whether it is purely natural and whether it is harmful to the body. Research shows.

What do you think about chocolate being good for building muscle and losing weight? If you have a sweet tooth, dark chocolate may be a good choice.

If you encounter this problem, or someone else encounters this problem, you can share it with them to see if it works!