Eat these foods after exercise to gain muscle and lose fat! Nutritionists recommend 3 sugar-reducing dishes to quickly replenish nutrition

Whether you exercise for weight loss, stress relief or muscle strength building, it is generally recognized that exercise is good for your health. However, if you overeat after exercise and gain weight instead of losing weight, the gain will outweigh the loss. Therefore, in order to maintain health and body shape, in addition to exercise, you also need a stable and happy mood, and a balanced diet to complement each other. Nutritionists recommend 3 low-sugar dishes and suggest replenishing nutrition within the golden 30 minutes after exercise to help build muscle and reduce fat while also maintaining a good mood.

3 key nutrients your body needs after exercise

1. High-quality protein: The order of selection is beans>fish>eggs>meat, such as soybeans, tuna, eggs, milk, chicken breast, etc. Meat can be selected from lower-fat parts.

2. Carbohydrates: Carbohydrates are a must to eat. Choosing good carbohydrates such as whole grains such as brown rice, potatoes, whole wheat, etc. can help protein digestion and absorption and synthesize muscles.

3. A small amount of good fats: Good fats can help fight inflammation after exercise, such as an appropriate amount of olive oil, perilla oil, linseed oil, etc.

Quick nutritional supplement within 30 minutes after exercise

The rate of muscle synthesis after exercise will decrease with time, so it is recommended to supplement within the golden 30 minutes after exercise. If you feel tired after exercise, nutritionist Sabrina shares quick and simple recipes that allow you to quickly replenish enough nutrition after exercise and achieve the maximum effect of muscle gain and fat loss.

15-minute post-workout sugar-reducing recipe

Thai style tempeh tri-color cold noodles. (Photo provided by nutritionist Sabrina)

First course: Thai tempeh tri-color cold noodles

Recommended reason: This dish is recommended to people who want to lose weight and should not be missed. The sour and spicy Thai food is perfect for the hot summer. What’s amazing is that the cold noodles are made entirely of vegetables! Rich in fiber to increase satiety!

Among them, protein-rich tempeh is made from fermented soybeans, is low in fat, and is rich in B complex, which can help stabilize mood.

Ingredients: tempeh, cold noodles.

Sauce: fish sauce, chili, mashed garlic, coriander/basil, lemon juice, a little honey, seasonal fruit mango, pumpkin seed oil. (If you want to make it simpler, you can also just use lemon juice and Japanese soy sauce to make the sauce!)

practice:

1. Fry the tempeh and set aside.

2. Grate the zucchini and carrot.

3. Chop the chili, coriander/basil, and cut the mango into small cubes, then shake them together with other sauce ingredients. Any leftover sauce from the meal can be refrigerated.

4. Bring the vegetable noodles to a boil and blanch for about 10 seconds, then add ice water. Take out the noodles, top with the fried tempeh, and drizzle with the sauce.

PS Tempeh can be replaced by fried tofu or fried wet bean curd skin.

5. Grate a little citrus peel for flavor and decoration (this step can be omitted).

Cauliflower Rice Omurice. (Photo provided by nutritionist Sabrina)

Second course: Cauliflower rice omelette

Recommended reason: From the name of the dish, you can probably tell that it focuses on reducing sugar, including replacing part of the white rice with cauliflower rice and adding brown rice, both of which are high-quality ingredients that are great for relieving stress and reducing sugar. Because brown rice is rich in vitamin B6, it can relax your mood. Mixing it with cauliflower rice can make the overall taste more layered and it is very delicious. Tuna is a deep-sea fish that contains omega-3 fatty acids, which can help regulate physiological functions, relieve emotions, and is a very good source of protein. It is also very suitable for lazy people. You just need to boil the canned tuna in water and it can be used in cooking. It is super convenient!

Ingredients: cauliflower rice, 1/3 bowl of brown rice, canned tuna.

practice:

1. Peel the carrots and cut into cubes along with the onions.

2. Heat a small amount of oil in a pan, add carrots and diced onions and sauté until fragrant.

3. Then add brown rice, boiled tuna, and cauliflower rice in order, stir-fry over high heat (use high heat and follow the correct order to avoid making the fried rice soggy!), season with a little salt, remove from the heat, place on a plate and shape into an oval shape.

4. Beat two eggs, fry them in a frying pan into a thin egg skin, cover with fried rice and it’s done.

PS: Cauliflower rice is sold in many hypermarkets and supermarkets, or you can also chop the cauliflower.

Apple Chicken Breast French Toast. (Photo provided by nutritionist Sabrina)

Third course: Apple and chicken breast French toast

Recommended reason: Toast is a source of carbohydrates after exercise. Toast is low-sugar toast made with part of soybeans. It is low in sugar and high in protein, making it suitable for eating after exercise.

This dish specifically uses turmeric and spices to marinate chicken breast because turmeric can increase metabolism, reduce inflammation, and help maintain a good mood.

The high fiber and low sugar content of avocado can increase satiety. It is also rich in unsaturated fatty acids and abundant plant protein, which can balance the amount of fat we consume in our daily life.

Ingredients: toast, chicken breast, avocado, turmeric, milk, eggs.

practice:

1. Put the marinated chicken breast into the oven/air fryer. The chicken breast baked at low temperature will be more tender. About 140 degrees, about 15 minutes (depending on the thickness of the meat).

2. Pour in 80cc of milk/almond milk, add an egg, stir and then soak the toast in it.

3. Soak the apple slices in salt water and set aside.

4. Remove the core of the avocado, slice the flesh, and place it on salad or bread. It is convenient and beautiful!

PS: Remember not to overripe the avocado.

5. Spray a little oil on the hot pan, fry the toast until golden brown, and place the apple slices and avocado slices on top in order. You can also place the chicken breast together or put it aside.

6. To make the poached eggs, beat the whole egg into the water after it boils. When the egg white changes color and solidifies, scoop it out with a slotted spoon and put it directly on the toast. Then prepare to experience the pleasure of piercing the egg yolk!

7. Finally, you can mix some mustard yogurt sauce with some vegetables and large tomatoes to make it delicious and satisfying.

Nutritionist Sabrina said that although it is difficult to control whether the body synthesizes fat or muscle after exercise, when the body needs energy, providing high-quality nutritional sources at the best time will give it more opportunities to synthesize muscle.

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