Lunch: 1 slice of whole wheat toast, 1 small tin of tuna. It can also be 2 soda biscuits, 1 cup of yogurt. It can also be 1 slice of whole wheat toast, 1 hard boiled egg.
Dinner: 2 pieces of meat (70g), 1 cup of green beans, 1 cup of bamboo shoots, 1 apple. 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 protein needs. The effect of 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, and minerals such as iron, phosphorus and zinc.
2, almonds: almonds have the most easily absorbed antioxidant vitamin E, which can prevent muscle damage after high-intensity exercise and promote muscle growth faster.
3. Salmon: Salmon is rich in high-quality protein and omega-3 fatty acids. Nutritionist Dr. Tom Inkleton said that omega-3 fatty acids can help reduce the decline of muscle protein after exercise and help muscle recovery.
4. Yogurt: Doug Kalman, a nutritionist of Miami Research Association, said: "Yogurt is the ideal golden partner for protein and carbohydrate ratio for 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.
Reference to the above content? People's Network-Men recommend three meals a day for muscle training. There are 6 suggestions for diet.