Top Ad unit 728 × 90

Great Foods for Bodybuilders

Foods for Bodybuilders
Great Foods for Bodybuilders
Great Foods for Bodybuilders:

Another great convenience food, this dish is best for morning trainers. Oats and whey have been a bodybuilding staple forever, but often times are bland and burnt out. By adding some fruit, natural sweetener and almonds, you gain a whole new appreciation for oatmeal. The balance of carbs and protein make it great for those looking to build mass and those watching the leanness scale.

Scramble four whole eggs with two added egg whites. Add one cup of chopped mixed veggies. Spinach, onions, mushrooms and red bell peppers are good additions. For more protein, add ¼ cup of diced lean ham or bacon. If you need (or want) more carbs, add a piece of fresh fruit on the side.

Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a crispy creme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins, and minerals. Make them taste good with some bacon turkey bacon is a great, lower-fat option and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-workout is perfect for those on low calories and carbs, but need the protein to retain muscle and fat to decrease hunger.

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

Mix four egg whites, ½ cup rolled oats, ½ cup cottage cheese, 1/8 teaspoon baking powder and ½ teaspoon pure vanilla extract. Cook on a preheated griddle on medium to low heat, until it bubbles then flip and cool another 30-60 seconds. Top with fresh berries or banana slices.

These pancakes pack a mean protein punch without a ton of carbs, perfect for those looking to retain muscle tissue when trying to lean up. The medium- and slow-digesting proteins help keep a steady stream of amino acids to stay more anabolic. Calories: 421, Protein: 51 g,  Fat: 6 g,  Carbs: 39 g.

For those looking to satisfy that deep, aching post-workout hunger, this one is for you. Cook up eight ounces of lean grass-fed beef with salt and pepper to taste. Cook one whole butternut squash for 30-45 minutes until soft. Mix them together in the pan when done and add four ounces of your favorite marinara sauce.

If you are training hard and with more volume than usual, chances are your appetite is up as well. The creatine replenishes your explosive energy stores and extra fat from the beef helps keep you satisfied and full of calories. The starchiness of the squash digests slowly and helps keep hunger at bay. Calories: 628,  Protein: 70 g,  Fat: 18 g,  Carbs: 38 grams.

Take a can of yellowfin tuna and add a handful (1/2 cup) of crushed up whole grain crackers. For flavor, add pepper, a dab of extra virgin olive oil, mustard, and chopped up pickles.

This one is perfect to utilize on-the-go for those working out on their lunch break at work, or those who have to endure an epic commute home from the gym. It is also simple and cost effective. The crackers add some needed carbs, helping to spike your insulin levels to drive nutrients into your muscles. Calories: 379, Protein: 41 g, Fat: 13 g,  Carbs: 24 g.

Add ½ cup of rolled oats, 1-2 scoops of your favorite whey protein powder (we suggest vanilla), ½ cup of frozen or dried fruit, and slivered almonds. Add ½ cup of water or skim milk and let it sit overnight in the fridge. Add cinnamon or stevia to add more flavors.

Another great convenience food, this dish is best for morning trainers. Oats and whey have been a bodybuilding staple forever, but often times are bland and burnt out. By adding some fruit, natural sweetener and almonds, you gain a whole new appreciation for oatmeal. The balance of carbs and protein make it great for those looking to build mass and those watching the leanness scale. Calories: 422, Protein: 31 g,  Fat: 12.5 g,  Carbs: 48 g.

Scramble four whole eggs with two added egg whites. Add one cup of chopped mixed veggies. Spinach, onions, mushrooms and red bell peppers are good additions. For more protein, add ¼ cup of diced lean ham or bacon. If you need (or want) more carbs, add a piece of fresh fruit on the side.

Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins, and minerals. Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-workout is perfect for those on low calories and carbs, but need the protein to retain muscle and fat to decrease hunger. Calories: 520,  Protein: 37 g,  Fat: 23 g,  Carbs: 29 g.

Grab a large chicken breast (about 8 ounces) that is already cooked and dice it up and throw it in a pan with olive oil. Add ½ cup of diced sweet potato, 1/2 cup of diced apples and add cinnamon, salt, and pepper to taste. You can make an even bigger batch to store in the fridge to use through the week.

Chicken and sweet potatoes, gourmet recovery style. Sweet potatoes are the perfect bodybuilder carb that slowly digests to keep your energy levels high and insulin spike just enough to feed the muscles but not the fat stores. Calories: 300,  Protein: 51 g,  Fat: 5 g,  Carbs: 30 g.

CHOCOLATE WITH BERRY PROTEIN:

 Ingredients
1 scoop (30 g) whey protein
(vanilla works well, as does dark chocolate, but feel free to experiment)
2 whole eggs
1/4 cup (35 g) coconut flour
3/4 cups almond milk
 1/2 tsp baking powder
7 oz (20 g) strawberries and blueberries
1 square (20 g) dark chocolate, 85% or higher

Method:

 Preheat oven to 350 degrees F (180 degrees C).
 Mix all ingredients except chocolate and berries in a bowl.
 Whisk until mixture is light and almost frothy. If needed, add more almond milk to achieve the right consistency.
 Break the dark chocolate into smaller pieces. Add to mixture along with berries.

Line loaf tin with coconut oil:

Pour in mixture, and place in the oven. Cook for 40-60 minutes. Make sure a toothpick or knife comes out clean. If you have a good oven the cooking time may be shorter so, as time creeps on, be sure to pay attention to your loaf.
Great Foods for Bodybuilders Reviewed by Bodybuilding Gym on 22:20 Rating: 5

No comments:

All Rights Reserved by Bodybuilding Fitness Workouts and Healthy Diets © 2016
Designed by iTayyab

Contact

Name

Email *

Message *

Powered by Blogger.