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6 Fitness Breakfast Ideas with High Nutritional Value

For those looking for a healthy and balanced diet, starting the day with a fitness breakfast rich in nutrients is essential....

Matheus Martins3 Semanas Back

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Protein-Rich Meals for Muscle Building

For those looking to build muscle, nutrition is just as important as training. Protein-rich meals are essential to provide the amino acids...

Matheus Martins3 Semanas Back

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Pre-Workout Energy Smoothie Recipes

If you're looking for more energy and stamina to face your workouts, pre-workout energy smoothies could be the ideal solution. CONTINUE LATER...

Matheus Martins4 Semanas Back

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Fitness Recipe: Protein Chicken, Sweet Potato and Chia Muffins

If you are looking for a practical meal, this Fitness Recipe is full of flavor and rich in nutrients to help you...

Matheus Martins1 Mês Back

Fitness Recipe: Sweet Potato Pancakes with Tuna and Ricotta Cream For those looking for balanced, practical and nutrient-rich meals, pancakes are an excellent option. Today we bring you a healthy and tasty version: Sweet Potato Pancakes with Tuna and Ricotta Cream. With a good dose of complex carbohydrates, proteins and healthy fats, this recipe is perfect for those who want long-lasting energy and muscle recovery. Ideal for lunch, dinner or even post-workout, this pancake combines the natural sweetness of sweet potatoes with the lightness of tuna and the creamy touch of ricotta, resulting in an irresistible combination! Benefits of the Ingredients: Sweet Potato: one of the best complex carbohydrates, with a low glycemic index, providing energy gradually, which is ideal for long-lasting physical activities. Tuna: rich in high biological value proteins and omega-3 fatty acids, which help in muscle recovery and cardiovascular health. Ricotta Cream: Lighter than other cheeses, it is an excellent source of low-fat protein, helping to give texture and flavor to the filling. Ingredients: For the dough: 200g of cooked and mashed sweet potato 2 eggs 3 tablespoons of oat flour 1 teaspoon of olive oil Salt and pepper to taste For the filling: 1 can of tuna in water (drained) 3 tablespoons of light ricotta cream 1 tablespoon of chopped parsley Juice of 1/2 lemon Salt and pepper to taste Preparation: Prepare the pancake batter: in a bowl, mix the mashed sweet potato with the eggs, oat flour, olive oil, salt and pepper. Stir well until a homogeneous dough forms. Cook the pancakes: heat a non-stick frying pan and pour a ladle of the batter, spreading it lightly with the back of the ladle. Cook for about 2 minutes on each side, until golden brown. Repeat the process with the remaining batter. Prepare the filling: in another bowl, mix the tuna with the ricotta cream, parsley, lemon juice, salt and pepper to taste. Stir well until a thick cream forms. Assemble the pancakes: fill each pancake with a portion of the tuna and ricotta cream. Fold in half or roll as you prefer. Consumption Tips: Post-workout snack: this pancake is an excellent option to eat after training, as the combination of sweet potato and tuna helps with muscle recovery and energy replenishment. Light meal: can also be eaten for lunch or dinner, accompanied by a green salad, providing a complete, light and nutritious meal. Pre-preparation: can be prepared in advance and stored in the refrigerator for up to 3 days. Just heat quickly before eating. Nutritional Benefits: Long-lasting energy: sweet potato offers a source of slow-digesting carbohydrates, ideal for keeping energy levels stable throughout the day or during long workouts. Lean proteins: tuna and ricotta cream provide a good amount of low-fat protein, ideal for those looking to gain lean mass or recover muscle quickly. Practical: easy to prepare and extremely versatile, this pancake can be adapted with other fillings and fits into several meals throughout the day. This Sweet Potato Pancake with Tuna and Ricotta Cream recipe is an excellent way to maintain a balanced and flavorful diet, without giving up the nutrients necessary for good performance in training and in everyday life. Keep following Esporte Na Net for more fitness recipes and nutrition tips that will help you achieve your goals with health and energy!

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Fitness Recipe: Sweet Potato Pancake with Tuna and Ricotta Cream

If you are looking for a Fitness Recipe, you need to read this incredible recipe that we have prepared for you! CONTINUES AFTER ADVERTISING For those who...

Matheus Martins1 Mês Back

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Fitness Recipe: Savory Oatmeal Muffin with Broccoli and Cottage Cheese

Maintaining a healthy diet is essential for those seeking results in sports, and the best thing is that this can be done...

Matheus Martins1 Mês Back

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Fitness Recipe: Protein Pumpkin Muffin with Shredded Chicken

Maintaining a balanced diet rich in nutrients is essential for athletes and those who practice physical activities and are looking to improve their performance and...

Matheus Martins1 Mês Back

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Fitness Recipe: Sweet Potato Pancakes with Ricotta and Spinach Filling

Maintaining a healthy diet is essential for those who practice sports and seek high performance, and the best thing is that this doesn't...

Matheus Martins1 Mês Back