After training is the prime time to supplement protein powder. During this time, arranging a high nutrient density meal that can be quickly absorbed is the key time to build muscle. Within 2 hours after exercise, supplement at least 25 grams of amino acids/protein (such as 1 scoop of whey protein) and 1.2 grams/kg of sugar-rich foods.
Improvement plan
Improved recipes for the next day
1 bag of fresh milk for breakfast (250g), 4 slices of sliced bread, 1 egg
Breakfast: 3 egg whites
Lunch ordering
Sauced beef/braised beef, 150g braised fish cubes, 00g tofu mixed with green onions/braised tofu, 1 stir-fried green leafy vegetable, 1 snack box of rice (about 300g)
Lunch snack: 1 banana, 1 small handful of raisins, 500 ml of sports drink before and during training
After training: 30 grams of whey protein, 1 banana
Dinner: about 200 grams of rice, 1 small portion of cold radish skin, 200 grams of soy beef
Note: Beef, fish, skinless chicken breasts, etc. can be interchanged in equal amounts according to your own preferences; the protein contained in 4 to 5 egg whites is equivalent to the protein contained in 2 taels of beef/fish/skinless chicken breasts .
Improved nutritional composition analysis
The total calories of this muscle-building meal are 3040 kcal, of which carbohydrates account for 55% (418g), protein accounts for 21% (160g), and fat accounts for 23% (78g). Three meals plus breakfast For meals and extra meals before and after exercise, the ratio basically meets the recommended standards (3:4:3).
The improved recipe has increased the intake of carbohydrates and protein. Considering that Lorry is usually very busy at work and does not have much time to prepare food, when choosing food, he mainly chooses food that is easy to buy and has simple cooking methods. Food that is easy to carry, easy to digest and absorb. The main food list is as follows:
1. Get up in the morning, boil eggs and then wash up. Take 4 eggs with you before going out; or go out and buy boiled tea eggs and bring them to work;
2. Go to the supermarket one day in advance or regularly every week to purchase snacks that you can carry with you: sliced bread, soy beef, bananas, raisins, etc., and bring bread, bananas, and raisins with you as snack snacks to replenish energy at any time. Put muscles in a "hungry" state:
3. Sports drinks and protein powder can be easily purchased at the gym, or the gym can help store them. They are mainly used for snacks before and after exercise.