Regular exercise is good for the body, and when exercising, in addition to exercising, it also needs to be matched with diet. Of course, matching diet is good for the effect of exercise. What are the recipes for college students to lose fat and gain muscle? I believe Some people still understand. So, what is an effective diet for college students to lose fat and gain muscle? Let’s take a look.

Breakfast: 7:30-8:00

(Drink 300ML of water after getting up) A whole egg, a cup of soy milk or skimmed milk, 4 slices of bread or a steamed bun, or a bowl of water.

Additional meal: 10:-10:30

An apple or other fruit.

Lunch: 12:00-12:30

Eat normally, but with less oil, avoid fatty meats and high-fat foods, and eat more high-protein foods, such as fish, shrimp, beef, mutton, skinless chicken, and more vegetables.

Additional meal: 15:00-15:30

It is better to eat some fruits, bread, and some protein foods.

Dinner: 18:00-18:30

Eat normally, just 70% full, less oil, avoid fatty meats and high-fat foods, and eat more high-protein foods, such as: fish, shrimp, beef, mutton, skinless chicken, eat more vegetable.

Additional meal: 21:00-21:30

Eat some fruit, bread, and drink 40 grams of whey protein powder.