Still, waiting to hit the beach in a bikini? There is still plenty of time to tone up and lose weight before summer. Of course, you need to give 200%. But do not go to extremes. The main rule is to refrain from denying yourself food completely but to eat the right foods, especially after training.
Eggs
After training, the body needs carbohydrates and proteins. The usual for athletes, eggs contain protein, amino acids, and healthy fats. They are low-calorie (only 70 kcal per 1 egg) and contain a lot of protein and vitamin D, strengthening bones.
Quinoa
Even brown rice can’t compare to quinoa in terms of vitamins and nutrients. After training, you can eat a light quinoa porridge – an excellent carbohydrate source. For a softer taste, soak the cereal in water for a few hours, then heat it a little in a pan – this will make the porridge crumbly. Then pour 2 cups of water into the bowl of the Mirta MC-2214 multicooker, and when it boils, pour in 1 cup of quinoa, set the “Cereals” mode, and cook until the multicooker finishes cooking.
Orange juice
It is both a natural energy booster and a detox drink. The vitamin C and potassium in it is much higher than in popular sports drinks. For a greater effect from training, mix orange juice with a protein shake – an explosion of vigor is guaranteed!
Kefir
250 ml of kefir contains 11 to 14 grams of the native protein, which is naturally produced in the body. Native protein, whey Zero protein, contributes to the rapid growth of muscle mass and fat burning. Therefore, a mixed cocktail of kefir, fresh berries, and cereals helps to achieve the desired shapes faster.
Bananas
Bananas contain a large number of carbohydrates. These substances instantly raise the level of glycogen in the body and help muscles recover faster after training.
Bilberry
These little dark berries are a great antioxidant! Imagine blueberries accelerate the recovery of the body 3 times after intense strength training!
Soybeans
Soybeans are especially useful for building muscle mass – 1 cup of beans contains 72 grams of protein. Recommended if you dream of sculpted muscles.
Related Article: A set of muscle mass for girls
Kiwi
Only peel the kiwi after eating it – this is the MOST useful part of the fruit. The peel contains the most vitamin C and antioxidants, which help with muscle pain.
Water
Violation of water balance during training remains the top of the most common problems. In order not to feel weak and dizzy, be sure to drink 0.5-1 liter of water during classes.
BIOTECH USA ISO WHEY ZERO
BioTech Iso Whey Zero is created through pasteurization, micro-, and ultrafiltration at low temperatures, followed by pulverization in a dedicated drying chamber, all done straight from fresh milk. Due to this process, the protein structure is conserved and still abundant in lactoferrin and immunoglobulin (an antibody).
BioTech Whey Protein improves performance by improving exercise capacity and minimizing muscle weariness. Along with this, it contains antioxidant, immune-boosting, and anti-aging qualities. Furthermore, it increases oxygenation and blood flow to muscles.
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