What time is the fitness dinner for women? What is the fitness dinner for women

Fitness dinners are generally better to eat around 5 o'clock, and it is best to start working out 1-2 hours after meals.

1. Eat before practice

Generally, when you have enough time, you will choose to eat before practice, and you can prepare food around 5 o'clock. This kind of diet will have a relatively large range of choices, because it is a meal and the time to go to bed is long., there is enough time to digest, and there is no need to worry about burden on your stomach.

Matching principles:

Carbohydrate staple food + protein (meat protein/non-meat protein)+ beneficial fats + fruits and vegetables

·Carbohydrate staple food: Choose low-GI, low-calorie five-grain root foods, such as quinoa, brown rice, corn, sweet potatoes, purple potatoes, pasta, buckwheat (flour), oats (pure), whole wheat bread, etc.

·Protein: Meat can be selected from lean meat, chicken breast, beef, fish and shrimp, etc., or eggs, beans and dairy products

·Good fats: Fitness is not about staying away from fat. Choose high-quality fats such as olive oil, coconut oil, linseed oil, rapeseed oil, or nuts. (But it is recommended to put beneficial fats in breakfast and lunch, especially for people who have lost fat)

·Fruits and vegetables: Most vegetables are low-calorie, low-GI, and rich in vitamins, minerals and dietary fiber (fruits can be eaten before 7 o'clock, but not a substitute for dinner)

2. Eat after practice

Because they are basically at work or just off work at 5 and 6 o'clock, many people only eat after practice. After work, I will go directly to the gym and eat after practice, or only eat fruits, yogurt, or even not eat, which is not conducive to health and exercise results.

Matching principles:

A small amount of carbohydrate staple food + more protein + more vegetables + a small amount of low-sugar fruits (or no fruit)

·Carbohydrate staple food: After exercise, it is 7:30 at the earliest. The time available for digestion is short and it is easy to increase the burden on the stomach, so reduce the intake.

·After exercise, you can eat a chicken breast/a steak +| A little sweet potato + some vegetables

·Fruits and vegetables: You can eat more vegetables, which not only make you feel full, but also are not easy to cause too much calories, but try to eat less or no fruits (especially grapes, sugar cane, etc.)

* Carbohydrates promote recovery and enhance training results, and are rich in dietary fiber, which enhances satiety.

* Protein not only enhances satiety, but also helps muscle growth and recovery.

What to eat for women's fitness dinner

three-colored quinoa medical

Ingredients: 100g quinoa, 80g corn kernels, 80g green peas, 50g carrots, 5 tomatoes

Practice: Prepare the ingredients, cook quinoa and water at 1:2 for 30 minutes, stir fry the vegetables, and then add quinoa and stir fry for about 3 minutes.

Colorful dinner

Ingredients: 272g purple sweet potato, 100g shrimp, 80g corn, 80g green peas, 50g carrot

Practice: Prepare the ingredients, marinate the shrimp with cooking wine in advance to remove the fishy smell, and stir fry until it turns red; add peas, corn, and carrots in turn, stir fry until the color becomes dark, then add the shrimp, and stir fry with salt and other seasonings for about 3 minutes.

grilled pie salad

Ingredients: 120g chicken breast, 80g diced bread, 130g cabbage, 53g water radish, 4 strawberries, salt and pepper, pepper, salt, cooking wine, vanilla leaves, garlic, cumin

Practice: Prepare the ingredients, weigh them, cut the bread into slices, add salt, pepper and pepper, and place it in the oven at 180 degrees for 10 minutes. The bread will become crispy and delicious.

Brown rice and chicken rice

Ingredients: 100g brown rice, 120g chicken breast, 50g black fungus, 50g purple cabbage, 1 egg

Practice: Prepare ingredients, pan-fry or roast chicken breast, stir-fry black fungus eggs, apple cider vinegar mixed with purple cabbage.

cod rice

Ingredients: 100g cod, 100g brown rice, 50g small green vegetables, 120g dragon fruit

Practice: Prepare the ingredients, fry the cod with a little olive oil, cut the red dragon fruit into slices, and stir fry the green vegetables.

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