Fitness Recipes: Muscle-building Recipes for Fitness Newbie

Fitness recipe: Muscle-building recipes for beginners

Some fitness novices want to start trying to change and become big guys, and their fitness cards have been completed and their plans have been planned. What to eat is the most beneficial for fitness and muscle growth has become a problem. In addition, there are few fitness recipes on the Internet now. The editor has referred many materials to develop a healthy diet for fitness novices for a day.

First let’s learn about common foods:

Staple food cereals - 　　　＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀� Mainly include fish, meat, eggs, milk and soybeans.

Protein: meat, poultry, fish, eggs, milk...

Carbohydrates: brown rice, oats, whole wheat pasta, quinoa...

Vegetables: spinach, cauliflower, tomatoes, salads, carrots...

Fruits: banana, orange, apple, pineapple, pear...

Fats: olive oil, fish oil, real butter, nuts, flax Seeds...

Meat - 　　Red meat: lean beef pieces, steak, venison, buffalo

Poultry: chicken breast, boy chicken, turkey, duck

Fish meat: tuna, salmon, sardines, mackerel

Eggs: Eat the egg yolks, egg yolks are rich in vitamins

Dairy products: milk, cheese, quark cheese, yogurt, whey

（Note: Follow the fitness bar WeChat public platform, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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The following are recipes for fitness novices:

-Meals- Time     Recipe (red is a must-eat every day)

-Breakfast-    7-8 o'clock Nutritional supplement: ShanChou tablets Protein: One whole egg, 2 egg whites, a box of milk (one cup of protein powder can be used) Carbohydrates: 150 grams of staple food (select for example rice in staple foods, such as rice Noodles) Meat: 100g (such as chicken breast, beef) Fruits and vegetables: 150g (such as tomatoes, bananas and a few almonds)

-Breakfast meal- 10 o'clock    Protein: yogurt  Side food: 200g (such as sweet potatoes, bread) One serving of fruit: (such as apples, bananas)

-Lunch-    12 o'clock    Still food: 250g (such as rice, noodles) Meat: 250g (such as lean beef, chicken, fish) Fruits and vegetables: 500g (such as spinach, carrot + bananas, apples + nuts)

-Lunch -  15 o'clock    Standard food: 300g (such as sweet potatoes + bread) Protein: two egg whites (can be replaced by protein powder) One serving of fruit: (such as banana apple)

-Dinner-    18-19:00 staple food: 200 grams (such as rice, noodles) Meat: 250 grams (such as chicken breast, beef, fish) Fruits and vegetables: 500 grams (such as vegetable heart, carrot + apple, banana + walnut) Soup: (such as fish soup, a bowl of beef soup)

-Dinner meal-  21-22:00 staple food: 300 grams (such as steamed buns + potatoes) Fruit: (such as bananas, apples) Protein: a box of skim milk

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search for "Fitness bar Network" or "Click to scan and follow")

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