Everyone wants to gain some muscles, but no one checks his diet as well as the fitness plan. No one can deny the importance of diet, especially the bodybuilding recipes, in shaping your body. Journal of the International Society of Sports Nutrition recommends eating meat, dairy, grains, fruits, fish and beans, legumes, and nuts to grow muscles effectively.
There are many health benefits associated with bodybuilding. According to the European Journal of Internal Medicine, bodybuilding prevents cancer, heart attack, kidney disease, and several other diseases. But there is no easy way to success. However, a healthy diet can help you in this regard. This article will give you a complete insight into the bodybuilding recipes.
Things to Consider for Bodybuilding Recipes
here are certain things that you need to keep in mind while choosing the bodybuilding recipes. Some of the notable features of the recipes are as follows;
A high percentage of protein helps build muscles and induce torrents of energy in the body. So, dietician always recommends increasing the protein content as compared to carbs and fats. When you take enough protein, it will directly affect the muscles, which ultimately boosts your muscle strength. White meat, red meat, protein shakes, and fruits are high in protein.
Always choose recipes wisely. Your daily calorie intake should be 15% higher during bodybuilding, as published in the Journal of Sports and Medicine (Auckland, N.Z.).
Drink enough water because muscles typically depend on 70% of the water content. Therefore, always drink about 12 glasses of water when you are going to boost your muscles. Without enough availability of water, your muscles will not grow and gain strength.
Skip refined sugar. It is not healthy in the recipes that you prepare for your muscles.
You can eat fruit as well. But, the best time to eat fruits is in the morning or morning snack. However, it is not good to eat fruits in the evening or before going to bed.
Always choose the recipes that consume time but rich in calories so that these recipes could build muscle tissues. It will be a long-term process, so always make sure the recipes are simple, affordable, less time consuming, and calorie-rich.
Try to avoid excessive use of alcohol. A scientific study conducted in 2014 revealed that the excessive use of alcohol affects muscles negatively.
Top Bodybuilding Recipes and Cooking Guide
1. Fast Chicken Fajitas
Fast chicken fajitas is of the best recipes for bodybuilding. It is loaded with protein, calories, and essential nutrients as well. The following are the ingredients that you need to have in your kitchen before making this recipe.
- One chicken breast
- one whole-wheat tortilla
- low sodium fajita
How to Prepare this Recipe?
Gather all the ingredients and place near to you. First of all, use the cooking spray to spray on a frying pan. Put the chicken breast in the skillet and sauté the chicken breast. Now add some fajita in it and remove from heat and slice the chicken breast. Now add tortilla in the skillet and heat it. After removing from the heat, add chicken, cheese, and salsa. Enjoy your recipe.
- Add cheese only if you desire.
- This whole cooking process will take only 25 minutes.
- Cut the chicken breast horizontally, then slice the two-inch strip.
- Cheese, salsa, guacamole, chicken, and soured cream are the best topping for this recipe.
2. Lean Beef Spinach Meatball Pasta
This is easy and quick to prepare and affordable as well. It contains about 300 calories, and owing to the splendid health benefits; it is indeed a perfect option as a bodybuilding recipe.
Ingredients for Beef
- ½ cup spinach
- ¼ cup red onion
- 1 tbsp garlic
- 1 tbsp cumin
- 6 oz lean ground beef
Ingredients for Pasta
- 2 oz wheat spinach pasta
- 1/8 cup marinara
- 1 ½ cup raw spinach
- Five cherry tomatoes
- 1 tbsp low-fat parmesan cheese
How to Prepare This Recipe?
First of all, spray olive oil in the skillet and sauté the red onion by setting the oven to 405 F. Mix all the ingredients for a meatball to shape them a ball with your hands. Place these meatballs in the oven for 12 minutes. Mix the ingredients for pasta and cook it. Add it with spinach, and your recipe is ready. Enjoy your meal.
3. Italian Turkey Meatloaf
The recipe is super delicious and loved by all. It contains 312 calories with 30g of protein and 13 of fats in it.
- 5 lbs extra lean ground turkey
- One small onion
- One small red or green pepper
- Two ribs celery
- One Tbsp garlic chopped
- One Tbsp dried thyme
- One Tbsp dried basil
- One Tsp dried parsley
- One tsp kosher salt
- Four egg whites
- Two cups rolled oats
How to Prepare?
Take the vegetables, add garlic in it, and cook it nicely for 15 minutes. Once it cooked, let it cool and add other ingredients in it. Mix the ingredients and Rub two loaf pans liberally with olive and fill it with meatloaf mixture that you have prepared earlier. Now place it on a baking sheet to cook for about 40 minutes. Remove from the baking sheet and let it rest for 25 minutes. Slice it and enjoy your meal.
4. Quinoa Tomato Salad with Parsley
It is a low carb dinner and easy to prepare. Following are the ingredients in the recipe;
- One bunch of parsley
- One onion
- 40g quinoa
- 100g tomatoes
- 50g yogurt
- 125ml vegetable stock
- 1 tbsp olive oil
- 2 tbsp lemon juice
How to Prepare This Recipe?
Wash quinoa with hot water and place it on a low heat for 15 minutes and let it cool later. Boil the vegetables. Meanwhile, wash parsley and chop it after removing the stem. Do the same with onion and cherry tomatoes. Mix lemon and olive oil with salt, chilly and cumin. Similar mix other ingredients together with such as onion, tomatoes, parsley, and quinoa. Now mix them all and serve with yogurt and quinoa salad.