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1. Eggs
Eggs are a rich source of protein. Egg whites are almost all protein, and egg yolks contain cholesterol. You should eat them as little as possible. If your cholesterol level is normal, one egg a day is enough. If you only eat egg whites, you can separate the yolks. When eating, it can be grilled, fried or boiled.
Whole eggs: 76 kcal, 6.5 grams of protein, 0.6 grams of carbohydrates, 5 grams of fat.
Egg white: 16 kcal, 3.5 g protein, 0.3 g carbohydrate, 0 g fat.
2. Lean beef
This is one of our top recommendations for power foods. In addition to muscle-building protein, it also contains iron, zinc, niacin, and vitamins B6 and B12. Try to eat lower-fat cuts of meat around the sirloin and trim away any visible fat.
100 grams of prime sirloin beef: 199 kcal, 28 grams of protein, 0 grams of cholesterol, 9 grams of fat.
3. Oatmeal
This is a staple for six-time Mr. Olympia Dorian Yates. Oatmeal provides carbohydrates, protein and soluble fiber. You can add protein powder, spices, fruit or egg whites to it.
A bowl of oatmeal: 145 kcal, 6 grams of protein, 2-5 grams of carbohydrates, 2 grams of fat, and 4 grams of fiber.
4. Macaroni
What method can be used to better absorb carbohydrates and protein? Noodles should become the main food in training recipes. Each bowl of noodles contains nearly 200 calories of complex carbohydrates, plus lean beef and jam, making it nutritious, delicious and great for your health.
A portion of noodles (a bowl of macaroni, half a cup of jam, 85 grams of lean beef): 437 kcal, 33 grams of proteinQuality, 51 grams of carbohydrates, 11 grams of fat.
5. Raisins
This kind of dried fruit can provide you with a lot of carbohydrates to keep you energetic.
Half a cup of raisins: 210 calories, 6 grams of protein, 4-7 grams of carbohydrates, 1 gram of fat, 5 grams of fiber.
6. Homemade Big Mac
This giant sandwich not only satisfies your need for complex carbohydrates, protein, and vegetables, but it's also delicious enough to satisfy your cravings. The biggest advantage is that you can make it yourself. The ingredients include a bread roll, 60 grams of turkey (or other lean meat), two slices of low-fat cheese, green lettuce, tomatoes, onions, green pepper strips, mustard and a trace of vinegar. It contains more protein, carbs and less fat than a cheeseburger sandwich you'd find at a fast-food restaurant.
Homemade Big Mac: 339 kcal, 27 grams of protein, 41 grams of carbohydrates, 7 grams of fat.
7.Chicken Breast
It is rich in protein and can be cooked in a variety of ways. You can buy fried chicken breast sandwiches in some fast food restaurants, but be careful not to eat breaded and deep-fried chicken breasts, and remove the skin!
100 grams of chicken breast: 165 kcal, 31 grams of protein, 0 grams of carbohydrates, 4 grams of fat.
8.Apricot
This golden fruit has a sweet and sour taste and is rich in nutrients. It is recognized as one of the most nutritious fruits. Dried apricots have the highest nutritional value, followed by fresh apricots and canned apricots. Fresh apricots are rich in beta-carotene, vitamin C, potassium, fiber, and carotenoids. Dried apricots contain more calcium and less vitamin C, while canned apricots are a good source of carotenoids and vitamin C, but lose some potassium and fiber.
3 fresh apricots: 54 kcal, 1.5 grams of protein, 12 grams of carbohydrates, trace fat, 2.5 grams of fiber. 1/4 cup of dried apricots: 84 calories, 1 gram of protein, 20 grams of carbohydrates, trace fat, 3 grams of fiber. 1/2 cup canned apricots: 64 kcal, 1 g protein, 1.5 g carbohydrates, trace fat, 2 g fiber.
9. Sweet Potato
When you're craving something delicious, sweet and nutritious, why not try sweet potato? It's rich in beta-carotene, potassium, vitamin C, B vitamins and fiber.
11.5g sweet potato: 11.7kcalAmount, 2 grams protein, 28 grams carbohydrates, trace fat, 3.4 grams fiber.
10. Canned tuna
This is a must-have food for bodybuilders. It can be eaten directly from the can, or it can be cooked in some low-fat methods, such as making salads or sandwiches.
100 grams of juicy tuna: 11.6 kcal, 26 grams of protein, 0 grams of carbohydrates, 1 gram of fat.
11. Protein powder
This is the best way to replenish nutrition quickly and easily. Proteins extracted from milk such as whey and casein are quite good, and the protein in high-quality soybeans contains isoflavones, which are good for lowering cholesterol levels and have anti-cancer effects. Some powders are pure protein, while others are a mixture of protein, carbohydrates (and occasionally a little fat). Both powders are very nutritious. Be sure to read the label carefully to get the most out of it.
30 grams of protein powder: 100 kcal, 24 grams of protein, 0 grams of carbohydrates, 0 grams of fat.
12. Apple
For hungry athletes, apples are within easy reach. It not only contains simple carbohydrates that provide energy, but also contains fiber, potassium, vitamin C, etc. that are beneficial to heart health.
A medium-sized apple: 8 liters of calories, trace protein, 21 grams of carbohydrates, trace fat, and nearly 4 grams of fiber.
13. Yogurt
This smooth drink contains protein, carbohydrates and calcium, as well as live bacteria, which are great for the digestive system. It's best to choose fat-free plain yogurt with added fresh fruit. Some sweeter yogurts have a lot of added sugar to increase their caloric value, so check the directions on the food label carefully.
230 grams of fat-free plain yogurt: 127 kcal, 13 grams of protein, 17 grams of carbohydrates, trace fat.
14. Kiwi
This fruit is easily available in the market. It contains large amounts of vitamin C, carotenoids, potassium and fiber. A good way to eat kiwi fruit is to cut the kiwi fruit in half and scoop out the pulp with a spoon.
One kiwi pulp: 46 kilograms of calories, trace protein, 11 grams of carbohydrates, trace fat, and 2.6 grams of fiber.
15. Pizza
Try to reduce the amount of greasy and thick peppers, sausages and high-fat cheese.Pizza can also be turned into a power food. Look for pies that are made with low-fat, light ingredients (mushrooms, green peppers, onions, chicken breasts, low-fat cheese), and tomato sauce is also a good choice. Different raw materials have different nutritional contents. Let’s take a frozen semi-finished product as an example.
138 grams of pizza: 270 kcal, 25 grams of protein, 30 grams of carbohydrates, 9 grams of fat.
16.Orange juice
A highly nutritious juice rich in carbohydrates, vitamin C, carotenoids, potassium and folic acid. Whole oranges are higher in fiber. If you're looking for a quick carb fix, orange juice is the most nutritious juice.
A cup of orange juice: 105 kcal, 24 grams of carbohydrates, 2 grams of protein, trace fat.
17. Black rice tree berries
A recent study found that among 40 types of fruits and vegetables, this North American berry has the strongest antioxidant capacity. It contains potassium, zinc, magnesium, vitamin C and fiber.
1 cup of berries: 80 calories, 1 gram of protein, 19 grams of carbohydrates, 1 gram of fat, 4 grams of fiber.
18. Carbon-egg drink
The most nutritious drink for post-training recovery. Research shows that carbohydrates mixed with protein are more effective at restoring muscle glycogen after training than pure carbohydrates. You can add milk, fruit, protein powder to the drink.
60 grams of post-training drink: 400 kcal, 20 grams of protein, 60 grams of carbohydrates, 9 grams of fat.
19.Peanuts
We've all been warned about the fat in nuts, to the point of giving up on the food altogether. However, nuts are rich in nutrients. Taking peanuts as an example, they contain protein, fiber, magnesium, vitamin E, copper, phosphorus, potassium, and zinc. In fact, fat generally only affects the heart and helps create a feeling of fullness. Walnuts and almonds are also pretty good. Nuts deserve a place in power foods. Be careful to eat in moderation and not eat the whole can or bag.
30 grams of dry peanuts without salt: 178 kcal, 7 grams of protein, 6 grams of carbohydrates, 14 grams of fat, 2 grams of fiber.
20. Water
Water is the most important nutrient for athletes. You need approximately 3.4 liters of water a day to replenish fluids lost during intense training. Even mild dehydration can affect athletic performance, so be careful with water intake..