Achieving the right weight comes with many fundamental changes that need to be addressed in terms of exercise and nutrition. Muscle volumes in our bodies are more dense than fat. Therefore, the first thing to focus is losing fats and replacing the fat on the body with equivalent muscle volumes. Many people need to know that gaining muscle density and achieving fitness does not come along with going to the gym only, it all comes with lifestyle, dietary and types of food we take. In this article, I will discuss 9 best body building foods to take to work.
1. Chicken Wrap with Whole Wheat Tortilla
Carrying a simple wrap up chicken to the Gym is ideal to add your bodies with calories that are essential in energy production and muscle building. It provides you with tasty twist that has been combined with all elements of calories in one wrap. The serving size of one wrap includes: 26g fat, 11g fiber, 39g carbohydrates, 70mg cholesterol, o g added sugar, 526
calories, 10mg vitamin C, and 587 mg potassium.
- 1 pound trimmed chicken
- 3 tablespoon vinegar
- 2 tablespoon virgin olive oil
- 1/2 table spoon pepper
- 3 tablespoon minced onion
- 1 chopped avocado
- 1 chopped tomato
- 3 tablespoon nonfat Greek yogurt
- 3 strips crumbled bacon
- 4 10 inch flour tortillas (whole wheat)
2. Tuna Salad Wrap
For a neat and compact meal before going to harden your muscles. Tuna salad is ideal for you, especially for the full time body builders. Combine the first six ingredients in one bowl, then mix celery, green onions, celery and Tuna in another bowl. Over each tortilla spread 1.4 cup tuna mixture and top up with 1/3 cup cucumber mixture. Fold and roll up, number of
calories you will get are 445, 50g protein, and 8g fat.
- 1 chopped cucumber
- 2 teaspoon grated lemon
- ¼ teaspoon salt
- 2 teaspoon lemon
- ¼ chopped red onion
- ¼ chopped celery
- ¼ chopped onions
- 1 tablespoon minced parsley
- 6 flour tortillas
3. Homemade Protein Peanut Butter Balls
To maintain a healthy and fit life, people are advised to eat foods rich in proteins because they produce amino acids that help the body tissues. Some of the functions proteins conduct in the body are transporting molecules and catalyzing metabolic reactions. Therefore, protein peanuts are essential for those who spend long hours in the Gym.
- 2 smashed ripe bananas
- 2 cups crunchy peanut butter
- 2 scoops cocoa protein powder
- 2 table spoons flax seeds
Protein peanut butter balls are the easiest to make, take a large bowl mix peanut butter, bananas, flax seed and cocoa powder. After freezing you will get a high protein snack that will help you in the body work exercises.
4. Lean and Green Meal Replacement Smoothie
Taking green meal smoothie daily can be a replacement to your
meals. You’ll feel great in your digestion system and energy production, and
eventually increase your body muscles.
- 1 cup kale
- ¼ banana
- 1/3 cup pineapple
- ¼ of water
- 2 raw strawberries
- 1 avocado
- 1 scoop Moore protein
It’s simple, just mix all the ingredients into a blender and mix until they become smooth, freeze the fruit to achieve the required smoothie.
5. Turkey Club
Turkey club are healthy and essential for your fitness. A mixture of bacon and eggs provides you with essential carbohydrates that will help you in your body building exercise. It’s rich in qualities that are preferred in healthy dietary. Plan to make turkey club for at least once in a
week and you can be assured of a healthy fitness.
- 1 tomato
- 5 primo bacons
- ¼ cup whole egg mayonnaise
- 125 g shaved turkey breast
- French fries to serve
- 6 slices multigrain bread
- 6. Roasted Veggie Quinoa Salad with Grilled Salmon
Roasted veggie are rich in proteins. Quinoa salad is a complete protein that contains amino acids. Amino acids help increase the body metabolic reactions therefore they help the body initiate muscle protein synthesis. The meal is ideal because it will help you build muscles while
maintaining a healthy diet.
7. Egg Salad BLT
Add an egg salad BLT to your daily meal time table and you will notice the difference especially in digestion and overall body weight. Mix fresh tomatoes, bacon, and egg salad for a delicious sandwich.
- 3 table spoons sliced green onions
- 2 teaspoon freshly ground black pepper
- ¼ teaspoon grated lemon
- 8 hard cooked eggs
- 8 (1 ounce) toasted and firm sandwich bread
- 2 teaspoons of whole grain mustard
- 4 center cut bacon slices
- 4 large Boston lettuce leaves
- 8 (1/4 inch thick) slices tomato
8. Mexican Tuna
Mexican tuna is one of the best body building meal. It is rich in omega 3 fatty acids and proteins.
- 1 tablespoon butter
- 1 tablespoon coconut oil and macadamia oil
- 1 lime
- 1 teaspoon coriander seeds powder
- Pinch of salt and black pepper
- 400g can tuna in water, drained
9. Protein Shake with Raw Oats
Protein shake with raw oats are convenient for your workout meal. They are effective if taken before or after a rigorous work out. Many bodybuilders make their own by combining milk, protein powder, and fruits to create a rich protein shake. However, adding raw oats to the shake increases fiber content and makes the shake more useful. It increases the carbohydrates in your shake hence refueling your muscles, therefore it evades you from
experiencing fatigue after a rigorous work out session. However, adding raw oat to your shake depends on the intensity and duration of your work out. ¼ cup of oatmeal increases the amount of carbohydrates in your shake by 14grams. Protein shake with row oats stabilizes blood sugar levels, lowers cholesterol and aids in digestion.
- Vanilla extract
- 1 scoop of protein powder
- ¼ cup of raw oats
- Half a banana
- Cup of soy milk
Your drink will be rich in 40g carbohydrates, 224 calories, 4 g fat and 27g proteins. You should note that raw oats makes your protein shake thicker, therefore, it is important to use a high quality blender. Blend rolled oats with your protein shake and it will make it smoother. Carbohydrates are necessary for your work out, they are a primary source of energy to your body, by consuming them they always help your body to produce more energy and prevent you from undue fatigue during your sessions.