Balanced and nutritious fattening recipe
Protein powder 20-30 grams per day three times a day, get up, each time before going to bed, once after training (this time the most important!
), mixed with sugar or honey, protein powder: sugar = 1:2.
You are still relatively thin now, and the muscles are not much, so it doesn’t matter if the protein powder is small.
銆€銆€Creatine is taken as directed.
Mix honey or sugar when you eat.
When eating creatine, do not drink any beverage containing caffeine (a kind of cola) at the same time. Do not drink any sour drinks.
銆€銆€Take a piece of VC effervescent tablets immediately after training, and do not need to use half a tablet during the training period.
銆€銆€Eat 6 times a day (normal between 2 meals 2 times, 1 time before going to bed), the staple food is rice, cereal, potatoes, taro, bread, noodles, rice and oatmeal are best, 1-2 hours before training.Eat rice, don’t be too full.
After eating protein powder, you can eat less eggs, 10 eggs a day, you can eat 2 yellow.
In the green vegetables, the best food, cooking, do not fry.
It doesn’t matter what tomato cucumber can be eaten at any time.
Eat less oil and eat less salt.
Milk is not as good as yogurt, it is not good.
3-6 bags a day, 1 or 2 bags at a time.
Meat should be eaten properly, not too much because it is not easy to digest.
Try not to eat greasy, because greasy affects digestion.
It is the biggest mistake for thin people to gain weight by eating greasy things. They should eat more sugar.
銆€銆€To gain weight, eat sweets and stop talking all day long.
Any low-fat sweets can be, I think the candied dates are good, cheap and contain a lot of trace elements.
Fruits can be eaten at any time.
Honey and condensed milk are good things that can be mixed in cereals, honey, and mixed in water.
銆€銆€Eat VE2-3 tablets a day, eat less or not eat on rest days, eat compound VB3 tablets, fish oil 2-3 capsules a day.
銆€銆€Make a calcium supplement every day.
銆€銆€Drinking water every day at any time, it is best to drink old and want to go to the toilet.
銆€銆€Eat a variety of dried fruits, supplemented with trace elements, such as melon seeds, almonds, walnuts and the like.
銆€銆€Try to change the recipes, don’t always eat something.