The following six meals have one thing in common - they are perfect, they are 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 also 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? Now you know! And although you might have to pick up the portions under his complexion, but this meal is considered quite versatile for the athlete. Enjoy!
Perfect Breakfast
4-6 egg whites + 2 whole eggs
1 serving of oatmeal
1 banana
525 calories, 38 g protein, 59 g carbs, 15 g fat
Why?
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Eggs - the universal basis of bodybuilding, but also easy to digest protein, giving the muscles a boost to growth. 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 hardgainers:
While cooking semolina replace water to 0.5 liters of milk. This adds another 16 grams of protein, 24 grams of carbohydrates, 4 grams of fat.
Note the fat 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 with one Cup of strawberries - still minus 50 calories.
The perfect lunch
170-250 g lean ground meat
2 cups of pasta
3/4 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 the necessary amino acids, and 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 hardgainers:
Just choose low-fat, not lean beef (about 10%-15% fat). Excess fat and calories will slow down the burning of glycogen and protein, which improve muscle growth.
Note the fat burners:
Watch your intake of carbohydrates during lunch: eat only 1 Cup of pasta and a double portion of broccoli, it will give you some calories and high in fiber - so you'll be able to control calories and hunger.
The perfect pre-workout snack
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(An hour before workout)
1 Cup of fat free cottage cheese
4 slices rye bread with 2 tablespoons of 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 muscle breakdown. Gives grape jam sugar, which raises insulin, also minimizing the destruction. Rye bread is a slow carbohydrate that prevents reduction of blood sugar levels.
Note hardgainers:
Put in an additive even half a Cup of rice.
Note the fat burners:
Eat 1/2 Cup of rice and 1-2 tablespoons raisins.
The perfect snack at any time
(A sandwich made of Turkey)
2 slices whole wheat bread
2-3 plates of fat-free cheese
3-4 plates Turkey breast
mustard and low fat mayonnaise
316 calories, 36 g protein, 34 g carbohydrates, 4 g fat
Why?
Convenience and much-needed sixth meal of the day. A balanced combination of protein, carbohydrates and fat in this sandwich is perfect for building your muscles.
Note hardgainers:
Drink a glass of lowfat milk and eat a piece of fruit, if your metabolism is above average.
Note the fat burners:
Choose bread with a low carb diet to keep calories under control.
The 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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