What to eat at noon for fitness, what to eat for gym meals in general

If you're a fitness person, you should know what to eat.

Three meals should be accompanied by protein, carbohydrates, and some vegetables and whole grains.

In addition, to gain muscle, pay attention to the daily protein intake, and the best advice at present is.

2g of protein per kilogram of body weight per day.

For example, if you are 110 pounds = 55kg = 110g protein = every day, so it is important to eat and learn to calculate the protein content of food.

100g chicken breast.

1 skinless chicken thigh = 20g protein.

1 egg (yolk + egg white) = 13g protein.

250ml of milk (that is, a common box) = about 7g of protein.

These are some of the foods that are eaten regularly, carbohydrates are also eaten, and there is a caloric surplus every day, which is to eat more than you consume.

Sleep is also key, and if you go to bed late, wake up later.

I don't know much about fat loss, but to create a calorie deficit, it's to consume it.

1. Meal arrangement.

The "5 meals per day" method is more appropriate: that is, eat 5 times a day. The ratio of 5 meals is 20% for breakfast, 10% for morning meals, 30% for lunch, 10% for afternoon meals, and 30% for dinner.

2. Composition of meals.

The daily recipe is formulated with a moderate amount of protein, less fat, and a high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55.

Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

The fatty acids that are needed to maintain the normal growth of the human body but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can meet the needs of the body without increasing the risk of cardiovascular disease.

3. Eat more alkaline foods.

Normal people's body fluids are weakly alkaline, and after fitness exercises, sugar, fat, and protein in the body are decomposed in large quantities, producing lactic acid, phosphoric acid and other acidic substances that make people feel soreness in muscles and joints, and mental fatigue. At this time, you should eat alkaline foods such as vegetables, sweet potatoes, citrus, apples, etc., to maintain the basic balance of pH in the body, so as to eliminate the fatigue caused by exercise as soon as possible.

In addition to alkaline foods such as vegetables and fruits, a variety of essential vitamins should be supplemented to compensate for the loss of metabolism and sweating.

1. Eat tricolor quinoa rice for fitness meals

Ingredients: 100g quinoa, 80g corn kernels, 80g green peas, 50g carrots, 5 cherry tomatoes.

Method: Prepare the ingredients, cook the quinoa and water 1:2 for 30 minutes, stir-fry the vegetables, then add the quinoa and stir-fry for about 3 minutes.

2. Eat colorful dinners for fitness meals

Ingredients: 272g purple sweet potato, 100g shrimp, 80g corn, 80g green peas, 50g carrot.

Method: Prepare the ingredients, marinate the shrimp in cooking wine in advance to remove the fishy smell, and stir-fry until it turns red; Add peas, corn, and carrots in turn and stir-fry until the color becomes dark, then add shrimp and stir-fry with salt and other seasonings for about 3 minutes.

3. Eat grilled pie salad for fitness meals

Ingredients: 120g chicken breast, 80g croutons, 130g cabbage, 53g radish, 4 strawberries, salt and pepper, salt, cooking wine, vanilla leaves, minced garlic, cumin.

Method: Prepare the ingredients, weigh them, cut the bread into pieces, add salt, pepper and put it in the oven at 180 degrees for 10 minutes, and the bread will become crispy and delicious.

4. Recommended daily recipes for fitness meals

Breakfast: 1 apple, 1 bowl of soy milk, 2 slices of whole wheat bread, 1 egg, 2 egg whites.

Chinese food: fermented bean curd, water spinach, preserved eggs mixed with tofu, steamed sea bass, half a bowl of rice.

Dinner: Stir-fried spicy sherb, roasted winter melon with dried shrimp, shrimp with garlic and a small bowl of red bean porridge.

Breakfast: a bowl of red bean and rice porridge, a plate of refreshing side dishes (cucumber, carrot, celery and boiled spiced peanuts), 1 handful of longan or jujube, 2 egg whites.

Chinese food: scrambled eggs with tomatoes, fungus mixed with celery, stir-fried chicken breast, a bowl of rice.

Dinner: Spinach and tofu soup, stir-fried shredded potatoes, cold beef.

Breakfast: 1 orange, 2 steamed egg custards, 1 steamed bun.

Chinese food: cold broccoli, four braised Wuchang fish, diced green pepper and winter bamboo shoots, a bowl of rice.

Dinner: cold green bamboo shoots, mapo tofu, two chicken thighs, a bowl of millet porridge.

Breakfast: pumpkin and wolfberry rice porridge, two fried eggs, mixed vegetables.

Chinese food: braised beef, cold spinach, stir-fried kale, 2 steamed buns.

Dinner: Beef bone soup with winter melon, beef with green peppers, shredded potatoes with cold eggplant, 1 steamed bun.

[What to eat for fitness] [Fat loss meal] My menu to keep in shape My daily diet record.