If you don't know what to eat when you come back from exercise, 10 evening combinations
The most ambiguous thing is that it's dinner when you come out after the exercise. I'm hungry, but I don't want to ruin the hard exercise I did, and that's why...
When you come out after the exercise
The most ambiguous thing is dinner.
I'm hungry.
I don't want to ruin the hard work I put in exercising.
But I don't have the energy to cook.
I am so
I bought only one protein drink at the convenience store.
I came home many times.
But then
I was hungry around ten o'clock at night.
In the end, I ended up eating something again.
Then I looked up some materials
I had something I was wrong about.
"Within 30 minutes after exercise
The word "you have to eat protein"
Based on the results of analyzing 23 studies
If the total amount you eat per day is the same
Whether you ate within one hour after exercising
Meaningful for muscle size or strength
There was no difference.
The state in which muscles respond to amino acids after exercise is
It's reported that it will last for about 24 hours.
So rather than drinking something urgently within 30 minutes
It's better to have a proper meal when you get home.
And there is one more thing
Rather than eating it all at once
It's better to eat it in half each day.
There is research
The one who ate 20g each
More than eating 40g each
It was a result that it got better.
So, I set the target around 20g per meal.
I tried to put together a combination with the ingredients I have at home.
Numbers are from the Food and Drug Administration Food Nutrition Data Base.
It is a reference value
1. Chicken breast soybean sprouts rice — about 23g
There are about 23g of protein in 100g of chicken breast.
If you boil it, it gets hard, so I can't touch it.
500ml of water, ½ teaspoon of salt, whole pepper
When it boils, turn off the heat and cover with a lid for 15 minutes.
If cooked with heat, the inside remains moist.
If you put 200g of bean sprouts on top of the rice and eat together,
The amount of chewing definitely increases.
2. Beef tenderloin grilled + rice 150g
— About 21g
The beef loin is low in fat
You can use only 100g.
Soak in cold water for 10 minutes to remove the blood.
Quickly cook only the surface on high heat.
It gets hard to digest after long exposure.
It's better to finish with residual heat.
3. Salmon or mackerel grilled rice bowl
— About 20g
12 minutes at 200 degrees in the air fryer
Because it gets browned with the fish's own oil
You don't need to put oil separately.
Top it on rice and add a few drops of soy sauce and scallions, and it's ready!
I delayed because of the smell of frying fish.
After switching to an air fryer
The evening menu that became my favorite after exercising~
4. Pork tenderloin fried rice — about 22g
If it's 100g of Ansi, it's about 22g.
pork belly If you use HANKKI_TERM_0000 instead
Even with the same 100g, there is a big difference in fat content.
Only 1 tablespoon of oil
If you chop the onions and zucchini finely and stir them together,
The bowl is full.
5. A serving of braised tofu —
Tofu 200g about 19g
A piece of tofu is usually about 300g.
It's about 3/2.
3 tablespoons of soy sauce, gochugaru (Korean red pepper flakes) 1 tablespoon
1 tablespoon of sugar, minced garlic 1 tablespoon, ½ cup of water
If you fry tofu crispy, the outside gets tough.
Just lightly sear and cook it yourself.
It can be prepared in advance because it can be refrigerated for 3~4 days.
6. 2 eggs + 100g tofu + rice
— About 23g
Two eggs are about 13g
100g of tofu is about 9.6g.
It's a combination that you make in advance.
It's the most useful day when you come after a tiring day after exercise.
Eggs are 7½ minutes undercooked.
Soy sauce 5 : water 10 : sugar 2, let it cool completely and pour
Refrigerated for 5 days
7. Tuna egg rice bowl — about 20g
Please squeeze out the oil from the tuna can.
If you look at the back of the can
It is usually about 12~15g per small can.
The price varies depending on whether it's oil dipping or not.
If you cook one egg medium-boiled
It reaches 20g
It will be over in 5 minutes.
8. One bowl of soft tofu + rice — about 33g
One pack of soft tofu is about 350g.
Protein is about 33g, which is the highest in this list.
300ml of water, soft tofu, ½ tablespoon of shrimp paste
If you fry gochugaru (Korean red pepper flakes) in oil and put it in
Because the calorie increases
If you want to go lightly, just put it in.
9. Grilled mackerel + egg stew + rice — about 40g
About 20g for 100g of fish
About 20g for 3 eggs
Egg steamed is 3 eggs with 250ml of water (1 : 1.5)
Start on low heat, cover the lid and cook for 2 minutes until 80% cooked.
The day with high exercise intensity
It's the most solid combination.
10. Beef radish soup + egg roll + rice
— About 34g
About 21g per 100g of beef
About 13g for 2 eggs
Soup is 100g of beef, 150g of radish, 700ml of water
Korean soup soy sauce 1 tablespoon, minced garlic ½ tablespoon
Egg roll is made with 2 eggs and 1.5 tablespoons of water.
When it is 50~60% cooked in weak heat, it is the late stage.
Even if you put less rice with the soup, if there is soup
The shirt doesn't look shabby.
Here is how to summarize it.
Quantity more than timing
Rather than drinking something urgently within 30 minutes
It's better to come home and have a proper meal.
Sharing rather than eating in bulk
Three meals of 20g each per meal.
There is a study that says it's better than 60g at once.
There are two ways to fill 20g.
In one way - 100g of chicken breast, tenderloin, and thigh meat
In two combinations - 2 eggs + 100g of tofu,
Canned tuna + egg
All the values written here are reference values.
It varies depending on the part, cooking method, and product.
Please see the nutritional facts table on the back of the packaging together.
And the more you eat protein, the more
It's not good.
There are cases where intake needs to be controlled like kidney diseases.
The amount needed also varies depending on the purpose of exercise and weight.
Protein cooking recipe
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