Many people know that carbohydrates should be supplemented before exercise and protein should be supplemented after exercise, but how to cook and arrange sufficient nutrients? After get off work, you rush to exercise. When you get home, you might as well prepare a proper meal and reward yourself for your hard work after exercising!
Supplement carbohydrates after exercise: protein 2:1 to 4:1 is the best supplement ratio, and rice bowl can be said to be one of the best options. A bowl is easy to meet the standard, and you can add more onions and favorite vegetables to turn it into a balanced and delicious meal!
742 calories / 40 grams of protein / 90 grams of carbohydrates / 22 grams of fat
1 bowl of brown rice, 1 boneless chicken thigh, 1/2 onion, 1 egg, 1 tbsp chopped green onion, 2 tbsp Japanese soy sauce, 1 tbsp mirin, 1 tbsp sake, 60cc boiling water
1 Cut the boneless chicken thighs into bite-sized pieces, shred the onion, and beat the eggs slightly.
2 Heat a wok over medium-low heat, let the boneless chicken thighs skin side down, fry until the fat is released, add in the shredded onion and stir-fry until fragrant.
3 Drizzle the sauce and bring to a boil, cover the pot and turn to low heat and simmer for about 3 minutes. After opening the lid, pour in the egg sauce and turn off the heat immediately. Cover the pot and simmer for 1 minute, let the eggs The juice solidified slightly.
4 After opening the lid, pour the cooked onion chicken along with the sauce into a bowl with brown rice, sprinkle with chopped green onion and enjoy.
Cow tomatoes, onions, celery and other vegetables are rich in dietary fiber, which can increase satiety. However, beef ribs have a slightly higher fat content. If you want to reduce your calorie intake, it is recommended to pair the staple food with root foods such as potatoes and sweet potatoes, which can be adjusted into a moderate calorie meal!
404 calories / 28 grams of protein / 32 grams of carbohydrates / 21 grams of fat
500g beef, 2 onions, 5 beef tomatoes, 2 parsley, 2 bay leaves, 3 cloves garlic, 1 tablespoon olive oil, 60cc unsweetened white wine, salt to taste, black pepper to taste
1 Cut beef, onion, beef tomato, remove coarse fiber and cut parsley into small pieces, pat garlic slightly and set aside.
2 Take a saucepan, heat the pot over medium heat, add 1 tablespoon of olive oil, fry the beef cubes until the surface is browned, then set the pot up and set aside.
3 Using the original pot, add the onion and garlic and fry until fragrant, then add the tomato, beef, parsley, bay leaf, pour in the white wine and bring to a boil.
4 Cover the pot, turn to low heat and simmer for 50 minutes. After opening the lid, add an appropriate amount of salt and black pepper to taste and serve (it is more delicious to enjoy between meals).
Cooking with less than 200 calories provides nearly 25 grams of protein. If you are a sports-loving person who is losing fat and want to control your calories, it is right to choose it!
148 calories / 24 grams of protein / 1 gram of carbohydrates / 5 grams of fat
12 fresh shrimp, 5 cloves garlic, 1 chilli, 1 onion, 1 tablespoon olive oil, 1 tablespoon rice wine, 2 teaspoons white pepper, 2 teaspoons black pepper, 1 teaspoon salt< /p>
1 Cut the garlic into minced garlic, chop the pepper, and cut the shallots into white and green; cut off the shrimps and feet, open the back of the shrimp to remove the intestines, and slightly pickle with a little salt and rice wine (outside of the amount) to remove the fishy smell .
2 Turn on medium heat and heat up the oil pan, fry the fresh prawns until they are browned and then push to the side of the pan. Add minced garlic, green onion and chili to the pan and saute until fragrant.
3 Add seasonings and stir fry evenly, pour 1 tablespoon of rice wine from the side of the pot, sprinkle with green onions and serve.
Wrap all the ingredients in baking paper, put them in the oven, and take a shower to enjoy delicious dishes! French paper-wrapped fish has almost no carbs and is the first choice for post-workout fat loss!
247 calories / 26 grams protein / 3 grams carbohydrates / 14 grams fat
200g salmon fillet, 5 small tomatoes, 5 asparagus, 5 corn shoots, some thyme or rosemary, 1 lemon, 1/4 tsp black pepper, 1/3 tsp sea salt, white 20cc of wine, 1 tablespoon of olive oil
1 Wash the salmon fillets and dry them, evenly coat both sides with sea salt and black pepper, marinate for 10 minutes, dry them again and set aside; cut a small tomato in half, slice half a lemon, and squeeze half a lemon.
2 Line the bottom with parchment paper, place asparagus lemon slices, fish steaks, herbs, baby tomatoes, bamboo shoots, drizzle with white wine and olive oil, and wrap with parchment paper.
3 Put it in a preheated oven or air fryer, bake at 200°C for about 12 minutes, open it after baking, squeeze lemon juice and enjoy.
◎ This article is excerpted from / "Increase muscle and reduce fat! Quick Cooking Before and After Exercise" ◎ Image source/Happiness Culture‧Dazhi Image/Shutterstock
No comments:
Post a Comment