What to eat to gain muscle and not gain weight after exercising

After exercising, you can eat high protein and low-fat foods in moderation to help gain muscle and avoid weight gain. We recommend chicken breast, eggs, broccoli, oats, whey protein powder, etc. This type of food can supplement protein and essential nutrients, while controlling calorie intake.

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, which can promote muscle repair and synthesis after exercise. Suggest boiling or grilling to avoid deep frying, and pairing with vegetables can increase dietary fiber intake.

2. Eggs

The protein bioavailability of eggs is as high as 90%, and the yolk contains lecithin and vitamin D, which help with nutrient absorption. After exercising, you can choose 3-4 proteins combined with 1 whole egg, which can meet your protein needs and control cholesterol intake. Steamed or boiled eggs are the best cooking methods.

3. broccoli

broccoli is rich in vitamin C and dietary fiber, with only 35 kcal/100g of calories. The sulforaphane it contains has anti-inflammatory effects and can alleviate muscle micro injuries after exercise. Suggest blanching in cold water or stir frying to preserve more nutrients.

4. Oats

Oats belong to low glycemic index carbohydrates, providing sustained energy and rich in β - glucan. Eating 30-50 grams after exercise can supplement muscle glycogen, and the effect is better when combined with protein powder. Choose raw oats instead of ready to eat ones to avoid excessive calorie intake caused by added sugar.

5. Whey protein powder

Whey protein powder can quickly supplement 20-30 grams of easily absorbable protein, suitable for the protein window period within 30 minutes after training. Choose isolated whey protein without added sugar, and brew 20 grams each time with warm water. Individuals with abnormal kidney function should follow medical advice when using it.

After exercising, the diet should balance protein supplementation and calorie control. It is recommended to finish eating within 30-60 minutes after training. In addition to the above-mentioned foods, salmon, lean beef, quinoa, and other high-quality choices are also available. Avoid high sugar beverages and fried foods, and maintain a daily protein intake of 1.6-2.2 grams per kilogram of body weight. Long term combination of strength training and sufficient sleep is necessary to achieve the effect of muscle gain without fat gain. If there are special health conditions, a nutritionist should be consulted to develop a personalized plan.