What do girls eat to lose weight and gain muscle after exercising

It is recommended for girls to choose high protein, low-fat, and complex carbohydrate foods for weight loss and muscle gain after exercising, mainly including chicken breast, eggs, broccoli, oats, and whey protein powder. Reasonable combination of these foods can help with muscle repair and reduce fat accumulation.

1. Chicken breast

Chicken breast is a typical source of high-quality protein, with about 30 grams of protein per 100 grams and extremely low fat content. It is rich in branched chain amino acids that can promote muscle synthesis after exercise. When cooking, it is recommended to boil or grill to avoid additional oil intake. Eating vegetables in combination can increase dietary fiber intake and enhance satiety.

2. Eggs

The protein bioavailability of eggs is over 90%, and the yolk contains vitamin D and healthy fats that help regulate hormones. Eating 2-3 whole eggs after exercising can provide a complete amino acid profile, and using olive oil when boiling or frying eggs can control calories. Cholesterol sensitive individuals can limit their egg yolk intake to one per day.

3. Western Blue Flower

Western Blue Flower is rich in vitamin C and dietary fiber, and its low calorie characteristics make it suitable for consuming in large quantities during the weight loss period. The sulforaphane it contains has anti-inflammatory effects and can alleviate muscle micro injuries after exercise. It is recommended to blanch and then stir fry or stir fry to retain more water-soluble vitamins.

4. Oats

Oats' slow digesting carbohydrates can stabilize blood sugar and avoid overeating after training. β - glucan components can slow down gastric emptying rate, and when consumed in combination with protein powder, can form a sustained energy supply. Choose raw oats instead of ready to eat ones, which have a lower glycemic index and retain more B vitamins.

5. Whey protein powder

Whey protein powder can quickly supplement 20-30 grams of easily absorbable protein, especially suitable for the protein window period within 30 minutes after strength training. Choosing to isolate whey protein can reduce the risk of lactose intolerance and supplement glycogen in sync with banana fruits. Please note that the daily total protein intake should not exceed 2 grams per kilogram. After exercise, the diet should follow the principle of protein priority, with 1-2 fists of carbohydrates per meal to control total calories. It is recommended to evenly distribute protein to 4-5 meals per day, and consume casein slow-release absorption 2 hours before bedtime. At the same time, maintain resistance training at least 3 times a week and gradually increase weight-bearing to stimulate muscle growth. The total amount of drinking water should reach 30 milliliters per kilogram of body weight to avoid high salt processed foods and prevent edema. During the weight loss period, it is advisable to schedule a deceptive meal once a week to regulate metabolism, but it is necessary to control the intake of refined sugar.