Let's take a look at what to lose weight fitness weight gain? Effective month gain weight recipes.
Thin people fitness to eat what weight gain
Thin people Fitness Eating some protein-rich foods can help gain weight, as chestnuts, beef, squid and dried fruit are all good foods.
1, chestnut
Chestnut contains a large amount of starch, its calorie is very high, in addition to starch, chestnuts also contain protein, fat and vitamin B family, etc. There is 100 grams of chestnuts contains vitamin C is 24 mg, which Much more than the same amount of tomatoes, eating chestnuts after every meal strengthens the body's calories.
2, beef
When it comes to weight gain, red meat is the best food. It not only contains the protein needed for muscle growth, but also contains natural creatine and rich iron. Xiao Bian suggest that you can buy hind legs, tenderloin Some parts of the fleshy, they contain higher protein.
3, squid
Squid cholesterol content is very high, every 100 grams of squid contains 615 milligrams of cholesterol, so eating squid will help the body to gain weight. In addition the squid also contains calcium, phosphorus, iron and other elements to help the body skeleton development And hematopoiesis.Eating squid can prevent anemia, relieve physical fatigue, improve liver function and protect eyesight.Squid is a healthy diet food.
4, dried fruit
Half the cup of dried fruit has a higher calorie content than fresh fruit, for example, a cup of raisin contains 200 calories and a glass of fresh grapes contains only 60 calories.
5, milk
Dairy products, which contain slower-digesting proteins, provide body-stable amino acids for hours, a glass of 227g of skimmed milk is rich in vitamin D and calcium in addition to 8g of protein, both of which are important Ingredients help maintain bone health, muscle strength, muscle growth.
One month effective weight loss recipes
Breakfast: 7: 00-8: 00 - bread (3-4) + eggs (1-2) + milk (soy milk).
Breakfast to eat well, but does not mean that consumption of high consumption of breakfast, just ordinary food like.
Dinner 10: 00 - fruit (banana recommended here) + cereals.
Dinner does not need to eat too much, just like normal.
Lunch: 12: 00
Lunch is best to eat high protein rice dishes, such as: chicken breast, beef, meat, choose lean meat, do not eat fat, and eat some vegetables.
Dinner: 3:00 - whole wheat bread (3-4 tablets) + milk + fruit.
Afternoon exercise is relatively large, so afternoon snacks need to increase some energy intake.
Dinner: 6: 00-7: 00 - rice + vegetarian + the right kind of meat.
Do not eat high-fat, high-calorie food for dinner, it is recommended to prime, but the protein intake can not be lost, and then vegetarian dinner can health.
After midnight: 9: 00-10: 00 - cereal + egg white.
As a last meal before going to bed, can not eat too much, a little intake of energy and a certain amount of protein can be.If the supper eat too much or eat a lot of high-calorie foods, may lead to a large accumulation of fat. Do not eat other things after night, sleep time is about 11. If your work or study needs, you often have to stay up late, 1 hour before going to bed can also eat bread drink cereal, but remember not to too much.
In addition to providing recipes also pay attention to four points, not only can be more effective in adjusting the body functions to the best, but also maximize the posture to exercise to the best condition.
1, enough heat to add
Proposed muscle friends need to increase the daily number of meals to be 4-5 meal times, because in promoting muscle growth, the daily intake of calories per kilogram of body weight to reach more than 50 kcal, so if you want to become more strong Of the fitness boy, then the heat involved every day probably to 3000-4000 kcal, the heat can not only meet the energy needs of the organization, the basic functions of organs, but also for the synthesis of muscles to provide sufficient power to make muscle more Form faster and more effectively.
2, the importance of meat and carbohydrates
For protein supplements, can be described as the bodybuilding enthusiasts good heart, but in protein attention, but many people ignore the intake of carbohydrates.This time you need to eat more staple foods such as bread, rice, bread, noodles, etc. , To maintain daily intake of at least 400-500 grams of staple food, the main nutrients for these foods are carbohydrates.Not only the staple food, fruits also contain some carbohydrates, muscle enhancers can eat snacks, after exercise can eat Bananas, grapes, etc. When it comes to carbohydrates, it not only provides motivation for bodybuilders, but also provides more energy to minimize muscle breakdown energy supply and more Effective exercise out of muscle.
3, replenish the protein in time
Although there are many styles of recipes, you can see the presence of protein in every meal. Eggs for breakfast, egg white, beef for lunch and dinner, and chicken breast are all rich in protein. Whey protein drinks and After the exercise of muscle powder is the main source of protein.In general, the main component of the muscle protein, without adequate supply of protein, you can not build a muscle fiber structure, the muscle is difficult to strong, not only! Muscle protein due to Too much exercise and decomposition, so that must be timely replenishment of the amount of protein.
4, trace elements to be strengthened
In fact, in daily food intake will find the demand for micronutrients is actually very small, but not because it can be neglected .In the past period of fitness can be seen, the importance of trace elements to be emphasized. Vitamin B1, B2, B6 and energy metabolism and protein, amino acid metabolism is closely related not only to promote fat burning in the body to reduce fat, but also to promote muscle growth to gain muscle effect, its importance can be imagined.Therefore, both before and after exercise Need to add enough trace elements for the body functions required.
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