Everyone wants to gain some muscles, but no one checks his diet and fitness plan. No one can deny the importance of diet, especially 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 other diseases. But there is no easy way to succeed. However, a healthy diet can help you in this regard. This article will give you a complete insight into bodybuilding recipes.
Things to Consider for Bodybuilding Recipes
Here are certain things that you need to keep in mind while choosing 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. Taking enough protein will directly affect the muscles, which ultimately boosts your muscle strength. White meat, red meat, protein shakes, and fruits are high in protein.
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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. Without enough availability of water, your muscles will not grow and gain strength. Therefore, always drink about 12 glasses of water when you are going to boost your muscles.
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 are 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 are 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 them near 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 to it and remove it from heat and slice the chicken breast. Now add the tortilla to 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 into 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 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 to them, and cook it nicely for 15 minutes. Once it is cooked, let it cool and add other ingredients to 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, place it on low heat for 15 minutes and 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. Similarly, mix other ingredients with such as onion, tomatoes, parsley, and quinoa. Now mix them all and serve with yogurt and quinoa salad.