How to Eat Three Meals a Day for Thin People's Muscle Building Recipe

Thin people need a diet that is high in protein, moderate in carbohydrates, and healthy fats to increase muscle mass. Three meals a day can be arranged with eggs, chicken breast, oats, broccoli, nuts, and other foods, in accordance with the principle of eating small meals frequently.

1. Breakfast Match

For muscle strengthening breakfast, it is recommended to choose a combination of high-quality protein and complex carbon water, such as boiled eggs with oatmeal Congee. Eggs provide complete protein, oats are rich in slow digesting carbohydrates, and a small amount of nuts can be added to supplement healthy fat. Those who are lactose intolerant can choose sugar free soybean milk instead of milk, which can be combined with whole wheat bread and avocado to increase calorie intake.

2. Lunch configuration

Lunch should mainly consist of animal protein, and it is recommended to pair chicken breast or lean beef with brown rice. Chicken breast contains about 20 grams of protein per 100 grams, and is paired with cruciferous vegetables such as broccoli to help absorb protein. You can add olive oil to mix with food to increase calorie density, and pay attention to controlling salt intake to avoid swelling and affecting muscle lines.

3. Dinner Selection

It is recommended to choose easily digestible protein sources for dinner, such as steamed fish or shrimp paired with sweet potatoes. Fish are rich in omega-3 fatty acids, which help reduce inflammation after training, while sweet potatoes provide sustained energy supply. Can be paired with mushrooms and vegetables to supplement dietary fiber, and casein slow-release protein can be supplemented 2 hours before bedtime.

4. Additional Meal Arrangements

Arrange one additional meal in the morning and one in the afternoon. In the morning, you can choose Greek yogurt with bananas, and in the afternoon, you can choose a protein stick or nut mixture. Supplement whey protein powder and fast carbon combination within 30 minutes after training, such as protein powder granules combined with white bread, to promote rapid recovery of muscle glycogen and protein synthesis.

5. Nutritional supplementation

In addition to basic diet, creatine and branched chain amino acids can be supplemented in moderation. 3-5 grams of creatine per day can improve muscle water storage capacity. Vitamin D and zinc elements have a promoting effect on testosterone secretion, and deep-sea fish and oysters can be used as natural sources of supplementation. Pay attention to drinking water at a rate of 30 milliliters per kilogram of body weight per day. During the muscle building period, it is necessary to ensure a daily calorie surplus of about 300-500 calories and a protein intake of 1.6-2.2 grams per kilogram of body weight. It is recommended to use progressive load training combined with diet, and adjust the diet by recording changes in body composition every week. Sleeping for no less than 7 hours helps with muscle repair and avoids muscle breakdown caused by fasting training. The main cooking method is steaming and baking, reducing the intake of fried foods. If you have lactose intolerance or gluten allergy, you need to replace the corresponding ingredients. If necessary, consult a nutritionist to develop a personalized plan.