As it is with weight loss, muscle gain, and toning, many people often underestimate the importance of the diet. Depending on who you ask, people usually say your body is made with 80-90% kitchen work and the rest with exercise.
When it comes to building up your muscles, you can’t just rely on 6000 protein shakes a day. Not only would that be horribly boring, but it would also be pretty bad for your body. You’re going to need to vary the way you’re taking in protein during your meals.
Thankfully, there are tons of delicious, wonderful recipes out there that help you build up muscle and we’ve got six of our favorites right here.
One of the easiest recipes out there, pasta requires little more than pasta and water. But since we’re wanting to build up muscle, we’ve got to add some extra ingredients.
1 tsp. Coconut oil
2 cloves garlic
8 pork sausages
350g tomato and basil sauce
240g wholemeal penne pasta
A handful of fresh basil leaves
Use coconut oil in a non-stick pan on high heat. Slice up the leek and throw it in the pan for about 4 minutes, making sure to stir. After, toss in your sausages and garlic for about 10 minutes until the sausages are brown on all sides.
Set the pasta to boil and add in the tomato sauce. Leave to cook for about 15-20 minutes and if it’s too dry, be sure to add more water.
Once your pasta is cooked through, mix the sausage and leek combo with the salsa. Add salt, pepper, chili flakes, and anything else at your discretion. Put the basil leaves on top and voila!
Sometimes, you may not have enough time to sit through and cook a whole meal so you need something quick and easy to take on the road with you. Making a little salmon bagel sandwich is perfect for an afternoon snack or lunch meal.
1 whole-grain bagel
1 tbsp. of cream cheese
2 slices of smoked salmon
Cut the bagel in half and toast it if you’re looking for a bit of extra crunch. Spread the cream cheese on both halves, or just one half, for a bit of extra flavor.
Put the sliced salmon, or turkey, in the bagel and add some radishes or veggies to cover your leafy greens for the day. Feel free to add salt, pepper, or a spicy sauce if you need a bit of an extra kick.
Chicken should be a staple when it comes to any healthy diet and definitely should be at the top of your list when it comes to consuming protein and building up your muscle strength. There are tons of recipes out there that call for chicken but here’s one of our favorites.
You’ll need (deep breath):
2 boneless chicken breasts
2 tbsp. dried Parmesan
4 garlic cloves
Extra virgin olive oil
1 medium red onion
1 tsp. Italian seasoning
1/4 tsp. garlic powder
5-6 small Roma tomatoes
1 tbsp. fresh basil
½ cup mozzarella cheese
Start out by preheating your oven to 425 degrees F. Pat your chicken dry and put them in a large zip-top bag and then put it on a cutting board. Pound the chicken flat before beginning the seasoning process.
Season the chicken with salt and pepper before placing it all in a large mixing dish. Throw in your spices, garlic cloves, extra virgin olive oil, and lemon juice to make sure that everything is coated in this sea of deliciousness.
Grab a baking dish or pan and spread your onion slices at the bottom. Put the chicken on top and then add all the sliced tomatoes on top. If you have cheese, spread it on top evenly throughout your dish.
Cover the dish with foil and then bake everything covered for 10 minutes. Then, remove the dish and the foil before putting the dish back in the oven to bake for 10 more minutes.
After it’s finished baking, take it out and let it cool for 5-10 minutes before serving. Now you’re a true Italian chef!