When you train in the gym, there is a rule that ways you should enter 0.8 g. carbohydrate for every kilogram of body weight, for 30 to 60 minutes per workout. Therefore, you need 0.2 to 0.4 grams of protein for every kilogram of body weight for best results.
2. Dried Fruit and Nuts -- If you do not have time for a specific meal, you can choose nuts that will give you the protein or dried fruit that will provide you with carbohydrates that are easily digested and used maximally.
3. Tuna and Whole Grain Crackers -- Tuna is low in fat, but contains a lot of protein and healthy fatty acids that are good for the heart. On the other hand, crackers are a great source of carbohydrates. Instead of mayonnaise, eat the combination of lemon juice, olive oil and mustard together with fish.
5. Egg Whites Omelet and Spinach -- When it comes to food, eggs are a great source of protein. Spinach is one of the most alkaline foods (reduces unhealthy acidic environment in the body), and has recently been proven that this plant contains steroids which are beneficial for the body. Mix egg whites, milk and spinach all together and make some omelet out of that mixture.