It is not advisable to overeat at night, but for people who want to gain muscle, their daily caloric requirements are very high. If divided into three meals, the amount of each meal will be considerable. Are there foods that are high in calories, low in fat, small in size and don’t take up much space? Yes, that is protein powder, muscle-building powder and other nutritional products with reasonable nutrient ratios.
It is recommended to add a protein powder meal between lunch and dinner, which can be taken during muscle training or immediately after training. Have dinner after training.
For example: For a male, weighing 60 kilograms, the recommended daily caloric intake for muscle gain is 2800-3000 kcal. The total calories of snacks and dinner are about 900 kcal, a serving of protein powder is about 120 kcal, and dinner is about 700 kcal.
The following is a recommended muscle-building nutrition plan for dinner: 200 grams of steamed buns, 100 grams of flat fish in black bean sauce, and 150 grams of fried fresh mushrooms
Ingredients: Flat fish, red pepper, green pepper, chives, ginger, garlic, cooking wine, tempeh, refined salt, and appropriate amount of chicken essence.
Method: 1. Wash and chop onions, ginger, garlic and pepper; 2. Wash the fish, make two cuts on both sides of the fish, add cooking wine and marinate for 10 minutes; 3. Add tempeh, onions, ginger, garlic, peppers, and salt to the fish , put the chicken essence into the steamer and steam until cooked.
Stir-fried fresh mushrooms 150g
Ingredients: 200 grams of fresh oyster mushrooms, 20 grams of coriander, green onion slices, shredded ginger, soy sauce, sugar, starch, salad oil, and appropriate amount of refined salt.
Method: 1. Remove the roots of fresh oyster mushrooms, wash them, cut them into thick slices, blanch them in boiling water, remove them and drain them; pick and wash the coriander, cut them into 5 cm long sections and set aside. 2. Stir-fryHeat the pot, add a little base oil, first stir-fry the pot with green onion slices and shredded ginger, then add the oyster mushroom slices and stir-fry for a while, then add a little clear soup, add soy sauce, white sugar, and refined salt, stir-fry evenly, and then thicken with water starch Gorgon, pour in oil, sprinkle in coriander segments, and take it out of the pan and onto a plate.