Men's fitness and weight gain recipes for three meals a day This way to eat longer muscles

Men all want to get stronger, so that they look masculine, and others dare not offend themselves easily. Therefore, many men go to the gym for muscle building training, but in fact, we should also pay attention to diet when doing muscle building training. So today we will introduce a male fitness and weight gain recipe. Let’s take a look at the fitness recipe!

Breakfast (7 am): Pairing: staple food + protein food + fresh fruits and vegetables + dairy products + nuts, remember to be rich. It is the most important meal of three meals a day, especially for fitness partners, you must eat breakfast.

Staple food: Generally recommended oatmeal porridge, cereal milkshake, mixed grain steamed buns, soba noodles, pasta, and sweet potatoes , purple potatoes and other mornings are more convenient and fast;

Protein: Various canned beans, chickpeas, kidney beans, green beans, meat protein, chicken breasts, braised beef are usually made in advance for several meals, and fried a piece of dragon li fish, etc. Of course, the most convenient one is eggs.

Fruit and vegetable: Those who like to eat vegetables can buy lettuce, purple cabbage, arugula, bitter chrysanthemum, etc., and then mix a salad juice. The fruits are recommended to be seasonal fruits freshest and affordable.

Dairy products and nuts: whole milk or semi-skimmed milk. There are many nut options, such as big almonds, batan wood, macadamia nuts, pecans, etc.

Add meal (10 am):

At this time, you can eat a banana, eat a piece of oatmeal cake, drink some protein powder, or protein bar.

Lunch (12:00 pm): Matching: staple food + protein food + fruits and vegetables

　　Lunch is recommended that everyone consumes the highest total energy among the three meals. Generally, our staple food choices are different from breakfast. Generally, coarse grain rice is selected. The recommended protein foods to match are chicken breast, fish, beef, etc. The types of vegetables should be more than breakfast.

　　Add meals (3:30 pm):

　　Generally, the afternoon meals are for training after get off work and school to make energy reserves. At this time, the meals are mainly to increase appropriate carbohydrates. At the same time, you can eat some fruits to supplement vitamins.

　　Dinner (6 pm):

　　Dinner for muscle-building partners is a must-eat, and it is recommended that the staple food should not be missing, but the staple food should be less than lunch. Generally, the staple food should be better filled, mainly brown rice, quinoa, corn, barley, sorghum rice, and pasta. It is recommended to make protein foods with relatively light methods, mainly steam, roast and cook, and fry for lunch. But this is not absolute.

　　Diet after training in the evening If the previous three meals and meals are eaten normally, generally use sports drinks to mix protein powder after training and eat a banana, provided that your dinner and afternoon meals are eaten normally.

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