There are also many people who want to gain weight and muscle. Although we usually see many people who want to lose weight through exercise, most people want to make their bodies better or improve their body shape. Even better, focus on building muscle. Zhen Ji's weight gain does not mean that it is as simple as just eating. It also needs to be combined with exercise. However, eating is still the most important thing. Then let's take a look at the healthy meal recipes for weight gain and muscle gain!
Breakfast
For breakfast, we can choose a cup of oatmeal, two slices of whole wheat bread, and two eggs. The eggs here are best with the yolk removed, because if we want to build muscle, we need to supplement protein, which is very rich in protein. protein, but eating too much egg yolk is not good for the body, so we’d better remove the egg yolk. If appropriate, we can also take a vitamin C lozenge during breakfast, and then drink a glass of juice half an hour after breakfast to provide vitamins and vitality for the day. Of course, you can also choose to use nuts and yogurt instead of oatmeal for breakfast.
Lunch
You can eat white rice or noodles for lunch, but we recommend eating whole grains. Of course, eating whole grains alone is not enough. We also need to eat 100 grams of vegetables, but these vegetables are best used in an oil-free way, or Cook with less oil. Then choose white meat for the staple food. You don’t need to be particularly full at lunch, because if we want to gain muscle, we have to choose a time period. It is best to eat less and more meals, which means eating so much at lunch. It’s enough, and then in about two hours, we have to have another main meal, that is, add another staple food, and then pair it with some fruit. In this case, it will be more beneficial to the body’s absorption.
Dinner
You must choose a staple food for dinner, you can choose lighter porridge or noodles. Similarly, we still have to choose about 100 grams of vegetables. After all, vegetables are consumed throughout the day. We can also replace it with whole grains for dinner, or eat potatoes and seafoodproducts, because these things are very helpful in building muscle. After dinner, we also need to increase our diet. Two hours after dinner, we can add some carbohydrates. If we want to exercise in the evening, we can add three proteins after exercise, or 30 grams of muscle-building powder or It is 30 grams of protein powder. You can drink a glass of skim milk at 10:30 in the evening to help everyone fall asleep.
The foods we recommend to you are all very helpful for building muscle or fat. You can freely choose these foods, and you can also eat according to our recommendations. I believe there will be good results.
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