Aerobics is simple and applicable, which can effectively enhance people's physical fitness, improve people's health level, develop whole body muscle strength, enhance strength and improve production and labor efficiency. Let me share with you the recommendation of muscle building fitness recipes. Welcome to read and browse.

Muscle-building recipes mainly include:

1. staple cereals (mainly to supplement carbohydrates)

Wheat, rice, black rice, millet, corn, oats, buckwheat, etc. );

Potatoes (sweet potato, yam, potato, taro, lotus root, etc. );

Miscellaneous beans (red beans, mung beans, lentils, kidney beans, broad beans, peas, etc. );

Processed foods mainly include rice, steamed bread, bread, noodles, porridge, oil cakes, fried dough sticks, twists, biscuits and so on.

2. protein

High-quality protein foods mainly include fish, meat, eggs, milk and beans;

For example:

Red meat: lean beef, steak, venison, buffalo;

Poultry: chicken breast, broiler, turkey, duck;

Fish: tuna, salmon, sardines, mackerel;

Eggs: eat yolk, which is rich in vitamins; (Note: People who gain muscle are suitable, and those who lose fat should eat less! )

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

Beans: soybean, soybean milk, etc.

vegetables

Spinach, cauliflower, tomato, salad, carrot.

4. Fruit

Bananas, oranges, apples, pineapples, pears, etc.

5. Fat

Olive oil, fish oil, real butter, nuts, flaxseed.

The following are fitness recipes for your reference:

-Meal time-time recipe (red is a must every day)

-Breakfast -7: 00 to 8: 00 protein: 2 eggs, a box of milk (a glass of protein is available) Carbohydrate: staple food 150g (staple food, such as rice and noodles) Meat: 100g (such as chicken breast and beef) Fruits and vegetables: 150g. )

-Extra food-10 protein: Yogurt non-staple food: 200g (such as sweet potato and bread) Fruit: (such as apples and bananas).

-Lunch-12 Staple food: 250g (such as rice and noodles) Meat: 250g (such as lean beef, chicken and fish) Fruits and vegetables: 500g (such as spinach, carrots+bananas, apples+nuts).

-Lunch-15 Non-staple food: 300g (such as sweet potato+bread) protein: two egg whites (which can be replaced by protein) and one fruit: (such as bananas and apples).

-Dinner-18- 19 Staple food: 200g (such as rice and noodles) Meat: 250g (such as chicken breast, beef and fish) Fruits and vegetables: 500g (such as cabbage, carrot+apple, banana+walnut) Soup: (such as a bowl of fish soup and beef soup.

-Dinner in the evening -2 1: 00 Non-staple food: 300g (such as steamed bread and potatoes) One fruit: (such as bananas and apples) protein: One box of skim milk.

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