Five Great Muscle Building Foods

Here are some great muscle building foods. Try them and you will find that investing a few minutes in the kitchen is equally important to develop muscles.

TOAST WITH AVOCADO

With this recipe you will start the day right and helps beat mid-morning hunger.

INGREDIENTS:

2 teaspoons mustard.
2 slices whole wheat toast.
1/2 avocado, peeled, sliced.
1/2 thinly sliced tomatoes.
1 teaspoon of oil
extra virgin olive.
4 leaves of fresh basil chopped.
1/2 tablespoon ground flaxseed.
Salt and pepper to taste.
HOWTO PREPARE:

Spread the toast with mustard and top with slices of avocado and tomato. Drizzle with oil. Add the basil and flax, and salt & pepper to taste.

Nutritional content per serving: 394 calories, protein 11g carbohydrate 44g 21g of fat (2.5 g saturated) 14g of fiber, 112mg of sodium.

TUNA SALAD AND CELERY

With its generous protein content, tuna is the perfect snack between breakfast and lunch.

INGREDIENTS:

2 cans of light tuna is low in salt.
1 tablespoon balsamic vinegar.
1/4 cup chopped onion and apple.
2 tablespoons plain yogurt.
Ground black pepper to taste.
Celery 14 washed.
HOW TO PREPARE:

Drain the tuna and pour into a bowl. Add vinegar, onion, apple, yogurt and pepper. Fill celery stalks with the mixture. Cover with plastic wrap and store in refrigerator until ready to eat. Makes seven portions.

Nutritional content per serving: 50 calories, protein 7g, 4g carbohydrates, 1g fats (saturated 0g) 2g fiber, 80mg sodium.

STUFFED PEPPERS

Tasty morsels of meat that bring a huge dose of protein.

INGREDIENTS:

4 peppers (green, yellow or red).
1/4 teaspoon of extra virgin olive.
1 lb of lean beef.
1 egg white.
1/2 cup chopped onion.
2 tablespoons canned corn.
1 tablespoon chopped fresh parsley.
Pinch of ground black pepper.
3/4 cup tomato sauce.
1 teaspoon of sauce
horseradish (optional).
HOW TO PREPARE:

Heat oven to 375° F and bgin beheading and cleaning peppers. Then drizzle with oil on the outside. In a large bowl, pour the meat, corn, egg, onion, parsley, black pepper and a third of the tomato sauce. Mix well. Place the peppers on the tray (cut side up) and bake for 40 minutes. Remove them from the oven. Mix remaining tomato sauce with horseradish and sprinkle the peppers. Let 10 minutes. You will have four servings.

Nutritional content per serving: 217 calories, protein 27g, carbohydrate 16g, 6g of fat (saturated 2g) 4g fiber, 96mg sodium.

ROASTED NUTS

This mixture is the perfect home for mid afternoon. It has it all: healthy fats, proteins and antioxidants.

INGREDIENTS:

2 cups of unsalted almonds.
2 cups unsalted pecans items.
1 cup unsalted nuts games.
1/4 teaspoon of ground red pepper.
2 teaspoons dried rosemary.
2 teaspoons dried oregano.
2 teaspoons of paprika.
2 teaspoons ground black pepper.
1/2 teaspoon of salt.
2 tablespoons olive oil.
HOW TO PREPARE:

Heat oven to 300° F. Meanwhile, pour the nuts and herbs in a bowl and mix. Add the oil, spoonful by spoonful, and stir well. Spread the mixture on a baking plate in an even layer. Let it cook for half an hour or until golden. A tip: remove it from time to time so that the nuts are evenly toasted. After removing from oven, let the mixture cool before storing in an airtight container. Makes 20 servings.

Nutrient content (1/4 cup): 240 calories, protein 6g, carbohydrate 6g, 24g of fat (2g saturated), 59mg sodium.

CHICKEN SALAD SANDWICH

There is evidence that eating protein before training favors muscle growth. You know, do not skip the snack.

INGREDIENTS:

1 stalk of chopped celery.
1 tablespoon chopped onion.
1 tablespoon pine nuts.
1 teaspoon (but generous) hot mustard.
1 teaspoon of fat free sour cream.
1 teaspoon of yogurt.
Pinch of ground black pepper.
2 chicken breasts shredded.
4 slices of bread.
2 large lettuce leaves.
HOW TO PREPARE:

In a large bowl,mustard, combine the celery, pine nuts,onion, sour cream, pepper and yogurt. Divide the mixture on two slices of whole wheat bread. Top with lettuce. Note that you will have two servings

Nutritional content per serving: 267 calories, protein 28g, 31g carbohydrate, 5.5 g of fat (saturated 0g), 11g of fiber, 410mg of sodium

These muscle building foods are fantastic for packing on pounds of muscle. it is important that you supplement your long hours in the gym with the right nutrition. Follow these recipes and you will see better muscle building results in no time.

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Weight Loss and Muscle Building - An Unlikely But Effective Combination for Your Body Health

Is it possible to undertake weight loss and muscle-building simultaneously? The experts believe that it is possible on the strength of a balanced diet and a well-planned workout regime, provided you constantly support both the programs regularly. Accomplishing a beautiful and enviable body will entail great sacrifices in your daily style of living, including how you eat, what exercises you do and what supplements you take. A disciplined approach to achieving your goals will give you a splendid, shapely body that will become everyone's envy, and boost your self-confidence to the skies. Let us consider the two elements of exercise and diet/nutrition that are central to the grand success of your aspirations.

Exercise

Weight loss and muscle-building appear as juxtaposed functions in your quest for a body that will turn heads. However, exercise is a most important element in this process and falls into two categories - the cardiovascular exercises and the weight training exercises.

Cardiovascular exercises build stamina for the body, imparts strength and robustness to your heart. These exercises not only contribute to burning the calories, enhancing the metabolism, playing a major role in getting rid of the stored fats in your body, but also instigate weight loss in some problem areas of your body.

Weight training, on the other hand, relies on several weight lifting exercises that help to build muscles and in the process, you see the body metabolism going faster, burning calories and fat all the way. Weight training includes also body weight exercise like squats, push-ups and the like that do not rely on weights or other equipment. In general, weight training works out every individual part of the body and the exercises enhance blood circulation that, in turn distributes the much-needed nutrients to every organ and parts of the body.

Nutrition and diet

If there is one thing that all weight loss and muscle-building experts agree on, it is the need for good nutrition and a balanced diet. For muscle-building, protein is an important nutrient. Some of its good sources include beans, chicken, fish, and turkey and you achieve best results when you infuse fresh, raw vegetables into your diet. You cannot imagine a better protein input than a sumptuous meal of a tasty green salad with meat or fish.

A mixture of lemon juice and water provides the dual benefit of the lemon juice supplying fat burning enzymes to the body and the water, carefully flushing out the toxic wastes from our body.

In your quest for weight loss and muscle-building, do not forget about the supplements. Hemp protein, when added to shakes after a tiring workout does wonders for your body. Do not be surprised when you hear that those healthy fats like olive oil, avocados, and coconut oil have their say in weight loss. Fresh juices using greens and fruits provide healthy nutrition to the body and additionally help to flush out the toxic waste from our bodies.

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Article Source: http://EzineArticles.com/?expert=Sooraj_Surendran



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