It’s 2019, and not only are men in the gym pushing to sculpt their bodies and build muscle, women are too! Mood is completely here for each and everyone becoming their strongest and healthiest selves. Working out, however, is only half the work. Nutrition is also key when it comes to building muscle. We here at Mood have done our research for our own benefit but we thought we’d share what we have found for those of you who are also working to look like Greek gods/goddesses. Below, are some ideas for you to think about when you’re doing your weekly meal prep.
Some forms of protein, such as whey, are better than others. Whey protein contains an incredible range of essential amino acids, which are absorbed quickly. Numerous studies show that it can help you increase strength, gain muscle and lose significant amounts of body fat.
Protein Pancakes, Nut Butter and Fruit.
With the right mix, pancakes can provide your body with ridiculous amounts of protein, amino acids and healthy carbs which help you fuel and refuel your workouts. Just make sure to skip the pre-made white flour-based mixes. Instead, opt for raw organic ingredients.
While peanut butter is high in sugar, it contains healthy fats and protein that help meet a bodybuilder’s nutritional needs. Nut butter is also a source of protein, which is essential for building and repairing muscles.
The potassium in fruit helps make and build muscle, their carbs spare your body from burning your muscle for fuel and their antioxidants protect the muscles from oxidative damage.
A pre-workout or post-workout food that won’t leave you feeling stuffed. Yogurt’s touted health benefits typically refer to active probiotic cultures, low fat and high calcium.
Many nuts and seeds are valuable sources of protein, particularly for vegans and vegetarians. Nuts and seeds can offer heart-healthy omega-3 fatty acids, vitamins, and minerals.
Fish is a complete protein that is low in saturated fats, making it an ideal source of amino acids in a healthy diet. Salmon is potentially a better muscle-building protein than a low-fat fish, such as tuna or cod, because it’s higher in calories.
Rice is a good source of carbohydrates, which contributes to weight gain and is a high-calorie food source to help put on mass.
They’re an important source of fiber and will help you hit your mineral and vitamin goals for the day, which is incredibly important when building muscle.
Granola is best known for being a source of carbohydrate to fuel the muscles and provide energy for a busy day.
There’s a good reason why chicken breasts are considered a staple for gaining muscle. They are packed with protein.
Sweet Potatoes are packed with good carbs, calories, and potassium that your body needs to put on muscle mass.
Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight. Avocados are also high in vitamins, minerals, and various beneficial plant compounds.
Eggs contain about 6 grams of high-quality protein and are also a rich source of vitamins, including A, E and K and a range of B vitamins such as B12 (energy), riboflavin and folic acids. Eggs also contain all eight essential amino acids needed for optimal muscle recovery and building valuable minerals like calcium, zinc, and iron.
Turkey can give you high-quality protein, along with B vitamins and selenium.
Prawns are a great source of Vitamins B-6, B-12 and Niacin, which help the body produce energy, build muscle and replenish red blood cells.
Flavonoids found in dark chocolate seem to stimulate the body to make more nitric oxide, which helps to widen and relax blood vessels, which may help to lower blood pressure. This is also beneficial if you’re lifting weights at the gym, as your muscles will need all the oxygen and nutrients possibly available.