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:

1. 2 teaspoons mustard.
2. 2 slices whole wheat toast.
3. 1/2 avocado, peeled, sliced.
4. 1/2 thinly sliced tomatoes.
5. 1 teaspoon of oil
6. extra virgin olive.
7. 4 leaves of fresh basil chopped.
8. 1/2 tablespoon ground flaxseed.
9. 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:

1. 2 cans of light tuna is low in salt.
2. 1 tablespoon balsamic vinegar.
3. 1/4 cup chopped onion and apple.
4. 2 tablespoons plain yogurt.
5. Ground black pepper to taste.
6. 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:

1. 4 peppers (green, yellow or red).
2. 1/4 teaspoon of extra virgin olive.
3. 1 lb of lean beef.
4. 1 egg white.
5. 1/2 cup chopped onion.
6. 2 tablespoons canned corn.
7. 1 tablespoon chopped fresh parsley.
8. Pinch of ground black pepper.
9. 3/4 cup tomato sauce.
10. 1 teaspoon of sauce
11. 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:

1. 2 cups of unsalted almonds.
2. 2 cups unsalted pecans items.
3. 1 cup unsalted nuts games.
4. 1/4 teaspoon of ground red pepper.
5. 2 teaspoons dried rosemary.
6. 2 teaspoons dried oregano.
7. 2 teaspoons of paprika.
8. 2 teaspoons ground black pepper.
9. 1/2 teaspoon of salt.
10. 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. 1 stalk of chopped celery.
2. 1 tablespoon chopped onion.
3. 1 tablespoon pine nuts.
4. 1 teaspoon (but generous) hot mustard.
5. 1 teaspoon of fat free sour cream.
6. 1 teaspoon of yogurt.
7. Pinch of ground black pepper.
8. 2 chicken breasts shredded.
9. 4 slices of bread.
10. 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.

For more information on muscle building tips, nutrition, and training programs visit http://www.dailyworkoutreviews.com

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

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