First of all, we need to know the importance of three nutrients for muscle building, protein, carbohydrates and fat. These three nutrients are indispensable. Supplementing enough energy can make muscles grow better. It should be noted that when you gain muscle, you can't blindly pursue protein and ignore the intake of fat and carbohydrates.
I. protein
Protein is the basic component of our human body. As we all know, muscle accounts for about 40% of the human body, and the main component of muscle is protein.
High quality protein recommended: seafood, eggs, milk, lean meat, etc.
Two. carbohydrate
Carbohydrate can help us gain muscle, help the body to regulate protein and fat digestion, so it determines the final effect of muscle gain.
Recommended high-quality carbohydrates: corn, whole wheat toast, oats, coarse rice, sweet potatoes, etc.
3. High-quality fat
Fat provides energy for various physiological activities of our body. If we don't have enough fat in our bodies, it will probably lead to insufficient energy, which may consume the protein stored in our bodies.
High quality fat recommendation: avocado, peanut oil, olive oil, nuts, etc.
After understanding the importance of three nutrients to our health, one day I will give you a cost-effective recipe from Amway:
Breakfast: (6-7 o'clock) costs 5 yuan.
Carbohydrate: a steamed bread, toast, wreath, rice or noodles can be used (about 100g).
Protein: One cup of protein powder and two eggs.
Fruits and vegetables: bananas or apples.
Meal: (9- 10) Total cost 5 yuan.
Carbohydrate: a slice of toast or a steamed potato (about 80 grams).
Protein: An egg or a glass of milk.
Fruits and vegetables: bananas or macaques.
Lunch: (12- 13) Total expenses 15 yuan.
Carbohydrate: A big bowl of rice, noodles or jiaozi or rice noodles will do.
Protein: Liver, beef, fish, chicken, tofu and seafood are all acceptable (about 150g).
Vegetables and fruits: day lily, kelp, mushrooms, cauliflower, bean sprouts, vegetables and spinach (about 100g).
Meal: (15- 16) The total cost is 5 yuan.
Carbohydrate: a slice of toast or a corn cob (about 80g).
Protein: An egg.
Fruits and vegetables: bananas or oranges.
Dinner: (18- 19) Total cost 10 yuan.
Carbohydrate: A big bowl of rice or noodles is enough (about 60g).
Protein: Beef, fish, chicken, tofu and seafood are all acceptable (about 100g).
Vegetables and fruits: day lily, kelp, mushrooms, cauliflower, bean sprouts, vegetables, spinach, etc. (about 50g).
Meal: (2 1-22) The total cost is 5 yuan.
Carbohydrate: a slice of toast or a steamed potato (about 80 grams).
Protein: An egg or a piece of chicken breast.
Fruits and vegetables: bananas or kiwis.