For every person who goes in for sports, a diet is important. If the diet is correctly selected, the muscles will take shape more actively, energy will be present in the body. In addition, a properly selected diet for an athlete has a positive effect on well-being.
Nutrition should include glycogen and amino acids. Proteins and carbohydrates are also important. After sports, men often eat rice with chicken, and a protein shakes as a drink on their table. This, of course, is a good option, but monotonous.
To diversify our diet, we offer 6 recipes for athletes that every man can master.
Protein-Based Pancakes
This is a good choice for those who want to quickly build beautiful muscles.
Pancakes contain a sufficient amount of proteins, proteins 51 g, some carbohydrates 39 g and a minimum of fat 6 g.
Calorie dishes: 421 calories.
You need to mix half a glass of cottage cheese and as much oatmeal. Add four egg whites, half a teaspoon of vanilla, and also 1/8 tsp. baking powder. The resulting contents should be mixed until smooth. The dough should be poured into a heated frying pan, forming pancakes of the desired size. You need to cook the dish over medium heat. Berries or fruits can be added to cooked pancakes.
Pumpkin beef
The dish perfectly saturates after physical activity and does not cause a feeling of overeating.
Calorie content: 628 kilocalories.
The amount of protein in the dish is 70 g, carbohydrates 38, and fats – 18 g.
Beef should be fried or boiled. Add salt and pepper to the boiling water to taste. In the same way, cook a ripe pumpkin, cut into cubes, for 30 minutes. Next, mix the meat with pumpkin and simmer in a saucepan before cooking. As a complement to the dish, you can add sauce based on your favorite ingredients.
Tuna with crackers
This is a great meal option for those with little cooking time. Also, tuna with crackers is suitable as a lunch at work.
Calorie dishes: 379 kilocalories.
The amount of protein is 41 g, carbohydrates 24 g, and fat 13 g.
It is necessary to grind whole-grain crackers so that their number is half a cup. Stir the cookies with a can of canned tuna. To add interesting notes of taste and aroma, you can add olive oil, pepper and pickled small cucumbers to the dish.
Protein-rich oatmeal
The dish is well suited for eating after training in the morning. It nourishes, nourishes, and flakes are pleasant to taste. Many bodybuilders prefer just such a breakfast or snack in the morning. Protein flakes are a universal option for athletes – they are suitable for those who are drying, as well as for athletes who want to build muscle.
Calorie dishes: 422 calories.
The amount of carbohydrates is 48 g, protein is 31 g, and fat is 12.5 g.
Mix half a cap of protein powder with half a cup of oatmeal. Add a handful of chopped almonds and fruits (dried or frozen). If desired, cinnamon can be added to the dish.
Omelet with vegetables
Fried eggs are an excellent source of protein and omega-3s. It is also full of vitamins and minerals. You can enhance the beneficial properties of eggs by adding vegetables or ham to the dish. This is a great option for those who adhere to a diet and need a source of protein.
Calorie dishes: 520 calories.
The amount of protein 37 g, carbohydrates 29 g, fats – 23 g.
For cooking, you need to beat four eggs and two additional protein. Add a cup of chopped vegetables and herbs to the mixture. You can also add mushrooms and low-fat ham.
Potato with chicken
The dish is fragrant and tastes good. Potato refers to carbohydrates that are slowly digested, which will benefit muscle nutrition.
Calorie content: 300 kilocalories.
The amount of proteins 51 g, carbohydrates 30 g, fats – 5 g.
It is necessary to cut into cubes 200 g of chicken breast, add a little olive oil and send everything to the pan. Then add potatoes and apples, also previously cutting into cubes. From spices add cinnamon, salt, and pepper to taste. Add water and put it out thoroughly. This dish can be prepared for several days and stored in the refrigerator.
These dishes will be an effective addition to the athlete’s diet. It’s easy to cook, and the ingredients are available in almost any supermarket.
What is your favorite meal after a workout? Tell us about it in the comments.