In the process of our fitness, high protein intake occupies a very important proportion, because we need to help our muscles grow rapidly. Muscle is composed of muscle fibers, and muscle needs protein to help build, so we must need a lot of protein.
Especially for those who have worked out, they need a lot of protein to effectively help and promote muscle growth and make your muscles stronger and stronger.
Moreover, after exercising, we need a lot of protein to help ourselves get rid of fatigue. Protein can help our post-exercise body restore health and vitality, and make you feel full again. So whenever you feel like you're out of shape after exercising, take the time to add some protein.
Next, I recommend some low-fat and high-protein fitness salads for you, you can make them yourself.
1. Brussels Sprouts And Feta Salad
Brussels sprouts are low in calories, high in fiber and rich in nutrients. For the same weight, Brussels sprouts contain 50% more vitamin C than citrus. Not only is vitamin C a powerful antioxidant, it also helps the body defend against cold. 4-6 brussels sprouts are enough to meet the vitamin C needs of adults throughout the day.
Eating feta cheese can supplement calcium and enhance immunity. Cheese is a highly nutritious dairy product rich in protein, calcium, fat and other nutrients.
Feta cheese is a good source of calcium, which is easily absorbed. Cheese can also enhance the body's resistance, promote body metabolism, protect the eyes, and keep the skin smooth. Goat cheese can also prevent tooth decay and increase the calcium content on the surface of the teeth. Cheese also has a certain health care effect on the human body, which is conducive to maintaining a stable balance of human intestinal flora.
Let's see how to make Brussels Sprouts and Feta Salad.
material:
100g Brussels sprouts
100g cabbage
50g cherry tomatoes
50g goat cheese
30g walnut kernels
Appropriate amount of salt, olive oil, vinegar, black pepper
· Wash all the vegetables, break the Brussels sprouts into small pieces and place them on the bottom of the plate.
· Shred the cabbage and put it on top, and cut the tomato in half and put it around.
· Slice goat cheese and walnuts into small pieces and sprinkle them on the salad surface.
· Add olive oil, vinegar, salt, black pepper and stir well, pour into salad and mix well.
2. Lettuce And Egg Salad
Ingredients:
50g corn kernels
30g small tomatoes
60g cucumber
60g cherry radish
50g eggs
10g bitter chrysanthemum
50g lettuce
50g purple cabbage
200g chicken breast
Practice steps:
· Adjust the vinaigrette, 3 tablespoons of olive oil, 4 tablespoons of apple cider vinegar, 2 tablespoons of soy sauce, 1 tablespoon of honey, and appropriate amount of crushed black pepper, mix well and set aside.
· Cook the corn and remove it. Cook the eggs, peel and chop them. Soak the vegetables in salt water for about 10 minutes.
· Rinse and drain the chicken breasts, apply salt and black pepper, and press lightly for a while.
· Fry the chicken breasts in olive oil in a hot pan, brown on both sides and remove them into slices.
· Put the vegetables, chicken breast and eggs in a bowl, drizzle the adjusted vinaigrette, and mix well.
The good-looking and delicious vegetable salad is finished. The protein content of chicken breast is relatively high. Usually, proper supplementation of chicken breast can have the effect of supplementing high-quality protein.
And chicken breasts are relatively low in fat, so you can also eat some chicken breasts. It can supplement nutrition and achieve better fitness results. Come and try it.
