Muscle Building Recipes

A useful guide on "Muscle Building Recipes".

One of the problems that many athletes encounter is finding recipes that encourage lean muscle mass. Altogether too many foods are high in saturated fats, high glycemic carbs and sodium (salt) that are counterproductive when working out to build solid, lean muscle mass. While it may not be exactly easy to find muscle building recipes that are specifically for body builders and weight trainers, it just takes an understanding of foods that promote lean muscles and a little creative flair.

Breakfast

Although breakfast is thought to be the most important meal of the day, it is often the meal that is highest in fats and sugars. As a result, many athletes cheat themselves of the energy they need to get the day off to a running start. There are some simple workarounds that can put the pleasure back into this extremely important meal. Most health food stores stock a number of whole grain cereals that are not sweetened with sugars or syrups. It doesn’t need to be boring and tasteless. Add some fresh fruit, use low fat milk and sprinkle a favorite protein powder on for an added bit of nutrition to kick off the day. Omelettes are good too if they are made using cooking spray instead of butter or oil with low fat cheese. Traditionally, the most popular muscle building breakfast is oatmeal which is both quick and quite effective.

Muscle Building Recipes for Lunch

Tuna fish is a staple that should be in every athlete’s cupboard. Canned tuna packed with water is a great source of protein and omega-3 fatty acids. It is also high in the antioxidant selenium that is known for its ability to prevent lactic acid buildup during intense workouts.

Tuna Salad

Fresh dark salad greens (Romaine lettuce, Spinach, Kale, etc.)
Fresh broccoli and cauliflower florettes
Green and Red Sweet Peppers
1 can tuna, drained
1 hardboiled egg, wedged
1 tomato, sliced or wedged
Sliced Onions
Cucumber Slices
Fresh Avocado
2 oz low fat shredded cheese
Balsamic Vinegar and Olive Oil

Dinner

Any lean meat is a great starting place for muscle building recipes for dinner. During the summer months grilling gives it great flavor while any grease drips down into the fire. Add fresh steamed vegetables and a baked or boiled potato for bulk. Anytime that oil is needed try to stick with olive oil since it naturally lowers levels of LDL cholesterol in the bloodstream. Stir fry with olive oil is delicious and high on the list of muscle building recipes.

Chicken or Beef Stir Fry

6 – 8oz Lean Beef or Chicken Breast
2 cups stir fry vegetables (frozen or fresh)
Fresh sliced mushrooms
1 Tbsp Slivered Almonds
Fresh Garlic and Onion
Olive Oil
Soy Sauce

Start by heating a small amount of olive oil in the bottom of a non-stick sauté skillet. Add the sliced beef or chicken at the same time as the vegetables, mushrooms, almonds, garlic and onion. Sprinkle a bit of soy sauce for flavor and stir until the meat is done. Sometimes a touch of balsamic vinegar adds a little flavor. Serve over brown rice or buckwheat (soba) noodles.

There are plenty of great muscle building recipes online as well as in health and fitness centers. The point is to stay away from refined sugars and flours as much as possible. Avoid saturated fats and eat plenty of lean protein. Slow burn (low glycemic) carbs are a good source of consistent energy. If it impossible to stay away from salt; sea salt is a healthier alternative. Fresh fruits, low fat cottage cheese and yogurt are great snacks and can be healthy substitutes for deserts. Get creative with muscle building recipes and it can actually put the fun back into eating.