The following 6 dishes have one thing in common they perfect they flawless, they are as much as possible, clean and perfect, because they help build muscle (provided that you are devoted to training), burn fat, and contribute to a healthier body in General. And, what is most convenient, it is a complete food for the whole day.
Not sure what is best to eat for Breakfast? Lunch? Dinner? You’ll find out! Although, you may have to pick up the portions under his Constitution, this food is considered quite versatile for an athlete. Enjoy!
The perfect Breakfast
4-6 egg whites + 2 whole eggs
1 serving oatmeal
1 banana
525 calories, 38 g protein, 59 g carbs, 15 g fat
Why?
Eggs - the universal basis of bodybuilding, but also easy to digestion of protein, giving the muscles a boost for growth. Semolina porridge contains energy-rich carbohydrates, and bananas contain fructose and potassium which support glycogen formation in the liver and muscles to minimize the breakdown of muscle fibers.
Note to hardgainers:
While cooking semolina replace water 0.5 l milk. This adds another 16 grams of protein, 24 g carbohydrates, 4 g fat.
Note to burners:
Use whole eggs instead of only egg whites, this way you will minimize the calories and fat in the Breakfast. Also replace the banana one Cup strawberries - 50 calories.
The perfect lunch
170-250 g lean beef
2 cups of pasta
¾ Cup broccoli
700 calories, 60 g protein, 83 g carbs, 13 g fat
Why?
For building muscles there is nothing better than meat, it contains creatine, all essential amino acids, as well as a full range of b vitamins, in addition, it is saturated with iron is a catalyst in the production of energy. Pasta contains carbohydrates, which are so essential for energy and broccoli creates connections that support the balance of fats in the body.
Note to hardgainers:
Just choose low-fat, not lean beef (about 10%-15% fat). The extra fat and calories will slow down the burning of glycogen and protein, which improve muscle growth.
Note to burners:
Watch your intake of carbohydrates during dinner: eat only 1 Cup of pasta and a double portion of broccoli, it will give you some calories and full of fiber - so you can control calories and hunger.
The perfect pre-workout snack
(An hour before workout)
1 Cup fat-free cottage cheese
4 slices of rye bread with 2 tablespoons grape jam
532 calories, 35 g protein, 89 g carbs, 4 g fat
Why?
During your workout protein from cottage cheese hits the blood and stops the breakdown of muscle. Gives grape jam sugar, which raises insulin, also minimizing the destruction. Rye bread is a slow carbohydrate to prevent lowering of blood sugar.
Note to hardgainers:
Put in the additives are still half a Cup of rice.
Note to burners:
Eat ½ Cup of rice and 1-2 tablespoons raisins.
The perfect snack at any time
(A sandwich made of Turkey)
2 slices of wholemeal bread
2-3 plates of low-fat cheese
3-4 plates of Turkey breast
mustard and low fat mayonnaise
316 calories, 36 g protein, 34 g carbohydrates, 4 g fat
Why?
The convenience and the much needed sixth meal of the day. A balanced combination of proteins, carbohydrates and fat in this sandwich is perfect for building your muscles.
Note to hardgainers:
Drink a glass of low fat milk and eat a piece of fruit, if your metabolism is above average.
Note to burners:
Choose bread with a low content of carbohydrates to keep calories under control.
Perfect dinner
1 chicken breast (220 g)
1 Yam (sweet potato or sweet potato)
603 calories, 69 g protein, 61 g carbohydrates, 7 g fat
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