Lead: During fitness exercise, you must ensure that there are staple foods for three meals a day, which can bring enough energy to your body. What food can you eat three times a day to gain muscle? Below I have collected and sorted out the recipes for fitness and muscle building for you, hoping to help you!
Diet 1 fitness and muscle building
Tomato beef
material
Ingredients: 450g beef, sliced, 2-3 tomatoes, diced, 1 onion, shredded, 1 red onion, diced, 2 tablespoons garlic, sauce: 2 tablespoons tomato juice, 4 tablespoons tomato sauce, appropriate amount of water, appropriate amount of salt, appropriate amount of sugar, and marinade;
working methods
1. Marinate beef with soy sauce and sugar 10 minute, then add raw flour, water and oil for 5 minutes.
2. Put oil in the pan quickly, stir-fry the garlic slices until golden, add the beef, and stir-fry until 70% cooked (that is, there is no red outside, but it is a little raw inside).
3. Quickly bring the oil out of the pan, saute the shredded onion, add a little salt and stir-fry until soft, add half of the tomato pieces and juice, and stir-fry evenly to adjust the taste.
4. When the juice is boiled, add the remaining diced tomatoes and beef and stir well.
The secret of fitness and muscle exercise II
salmon ham sandwich
material
Salmon, ham, coarse grain bread, lettuce leaves, eggs, salt and a little salad dressing.
working methods
1. Wash salmon, cut into pieces, marinate with proper amount of salt, squeeze in a little lemon juice, marinate and fry in a pot;
2. Break up the eggs, put them in a pot and spread them into egg rolls, take them out and cut them into triangles; Cut ham;
3. Sandwich all the ingredients into the bread slices, and apply a proper amount of salad dressing on each layer according to the taste.
The third secret of fitness and muscle exercise
Coarse grain noodle fish
material
200g of flour, 50g of black bean powder, 50g of buckwheat powder, 200g of kidney beans, 80g of carrots, 40g of cucumber 1 and sesame paste.
working methods
1. Pour flour, black bean powder and buckwheat powder into a basin and make dough. Wake up 10 minutes.
2. Wash kidney beans, carrots and cucumbers and shred them.
3. Add a little cold water to sesame sauce and turn it on.
4. After the dough is proofed, cut it into fish-like noodles with scissors.
5, put water in the pot, boil it, add the noodle fish, cook it, and let it cool.
6. Put oil in the wok, add carrots and shredded kidney beans and fry until cooked. Season and serve.
7. Put the cooked noodle fish in a bowl, add the fried carrots, kidney beans and shredded cucumber, and add sesame sauce to serve.
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