Muscle Meals
Breakfast: Protein Smoothie
Ingredients
25g whey protein powder
3 almonds
2 dates.
80g blueberries
50g natural yoghurt
250ml skimmed milk
Whey protein helps to replenish the glycogen levels which in turn helps muscle recovery. Protein is also found in the nuts and yoghurt and fibre in the berries. This combination will help fight off hunger which in turn will reduce snacking. The carbs in the berries and yoghurt helpabsorbtion of calcium and iron to maintain muscle growth.
Morning snack:
Mashed avocado on oatcakes.
Avacado have B vitamins which help release energy and monosaturated fats which improve blood flow to the muscles.
This slow carb release in the oatcakes will give you energy to train. They also fill you up with minimal calories.
Lunch:
Chicken salad wrap.
Wrap tortilla aroung cooked chicken strips, low fat mayonaise, sweetcorn, spinach cucumber and tomatoe.
The chicken is a good sourse of vitamin B6 which is needed for muscle growth and development. The spinache provides folate, which encourages your body to convert proteins and sugars into energy
Pre-workout snack:
Creatine shake.
Creatine hase been proven to increase strength and muscle mass. Mix with a juice drink of your choice
Post workout snack:
Edam and tomato bagel
The cheese provides amino acids to build and repair muscle.
Bagels are high on the glycaemic index so they encourage fast glycogen replenishment.
Dinner:
Spaghetti bolognese with mixed salad:
The rich supply of protein from lean beef will ensure you meet your days protein requirement.
Eating salad before your meal will stop you overeating.
Tomatoes are a sourse of betacarotene, which heals muscle tissue damage and boosts the immune system.
Pre bed snack:
Rice pudding with rasberries
Rice pudding isa good sourse or carbohydrates which is converted into glycogen overnight and stored in the muscles. This will stop the body from tearing down muscle for fuel overnight.
The body needs vitamin c from rasberries to neutralise the cell damage caused by exercise induces free radical damage.
25g whey protein powder
3 almonds
2 dates.
80g blueberries
50g natural yoghurt
250ml skimmed milk
Whey protein helps to replenish the glycogen levels which in turn helps muscle recovery. Protein is also found in the nuts and yoghurt and fibre in the berries. This combination will help fight off hunger which in turn will reduce snacking. The carbs in the berries and yoghurt helpabsorbtion of calcium and iron to maintain muscle growth.
Morning snack:
Mashed avocado on oatcakes.
Avacado have B vitamins which help release energy and monosaturated fats which improve blood flow to the muscles.
This slow carb release in the oatcakes will give you energy to train. They also fill you up with minimal calories.
Lunch:
Chicken salad wrap.
Wrap tortilla aroung cooked chicken strips, low fat mayonaise, sweetcorn, spinach cucumber and tomatoe.
The chicken is a good sourse of vitamin B6 which is needed for muscle growth and development. The spinache provides folate, which encourages your body to convert proteins and sugars into energy
Pre-workout snack:
Creatine shake.
Creatine hase been proven to increase strength and muscle mass. Mix with a juice drink of your choice
Post workout snack:
Edam and tomato bagel
The cheese provides amino acids to build and repair muscle.
Bagels are high on the glycaemic index so they encourage fast glycogen replenishment.
Dinner:
Spaghetti bolognese with mixed salad:
The rich supply of protein from lean beef will ensure you meet your days protein requirement.
Eating salad before your meal will stop you overeating.
Tomatoes are a sourse of betacarotene, which heals muscle tissue damage and boosts the immune system.
Pre bed snack:
Rice pudding with rasberries
Rice pudding isa good sourse or carbohydrates which is converted into glycogen overnight and stored in the muscles. This will stop the body from tearing down muscle for fuel overnight.
The body needs vitamin c from rasberries to neutralise the cell damage caused by exercise induces free radical damage.
