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Video: Food For Bodybuilding: 5 Recipes To Try
Bodybuilding is now attracting more and more people of both sexes. This sport is no longer reserved only for Olympic athletes and bodybuilders. Its popularity has grown steadily in recent years, much of which is due to the awareness of individuals of its many health benefits. It's no secret that muscles are mostly made up of water and protein. During strength training, damage can be done to muscle tissue which, in order to repair it, needs new dietary protein. Moreover, new studies show that athletes wishing to gain mass and strength would have protein requirements twice as high as the recommended portion for a sedentary person. One more reason to understand,once and for all, the decisive role of food for bodybuilding!
Food for bodybuilding: food supplements on the menu of athletes
Supplementation can be done through food (products of animal or plant origin) or with the help of protein supplements and powders. You've probably noticed that the sale of bodybuilding products has boomed in recent years. Much of this is due to the realization that food supplements help athletes of all skill levels achieve their goals faster. So the question of diet and supplements remains paramount. Moreover, it is not difficult to eat protein as well at home, as in the office, whether it is for the main meals or for snacks on foot! Thanks to the sale of food supplements for bodybuilding and sports nutrition products, following your diet is no longer a hassle. Discover our super simple and delicious protein recipes, the ingredients of which are readily available in stores and sports food sites.
Sweet and savory protein sandwich
Enjoy for breakfast or during a sandwich break, this healthy recipe is a great way to get more protein with pleasure and satisfaction. The ingredients are easily found in stores and sports nutrition sites.
- 2 slices of protein bread
- 1 heaped tablespoon of sugar-free jam
- 1 heaped tablespoon of peanut butter (or protein spread)
Nothing could be easier than preparing this protein sandwich! Spread the two slices of bread, one with peanut butter and the other with jam, and close the sandwich. Here !
If you are going to enjoy this breakfast sandwich at home, you can toast the slices of bread in the toaster first. Another great idea would be to top the crispy sandwich with banana slices. A finger-licking combination!
Protein pasta with pesto
Unlike conventional pasta, protein pasta contains less carbohydrates and more protein and dietary fiber. They are easily integrated into the diets of athletes and people wishing to lose weight.
To make this excellent pesto pasta recipe, all you need to do is get 1 package of protein pasta along with the necessary ingredients to make a homemade pesto. Once the pesto is ready, it's time for the pasta. Boil them in salted water. Drain the pasta and pour it into a bowl, mixing it with the pesto. Garnish with fresh basil, pine nuts and Parmesan cheese.
Whey Pancakes with Protein Spread
Nothing like a few melting protein pancakes to add variety to your bodybuilding diet! Light, full of protein and sugar free, so what more could you ask for!
- 30g oatmeal
- 30g of Whey
- 150ml almond milk
- 80g applesauce without sugar
- 1 whole egg + 2 egg whites
- Sweetener of choice, to taste
- Flavor extract of choice
- In a bowl, combine the oatmeal and the Whey and form a well.
- Put the rest of the ingredients in the bowl of a mixer or blender and mix until you obtain a homogeneous liquid.
- Gradually pour the liquid preparation over the flour and whey mixture, mixing with a whisk.
- Let the pancake batter rest under a tea towel for 1 hour.
- In a hot pan, cook the protein pancakes for 2 to 3 minutes on each side.
- Serve them with peanut butter or your favorite spread.
Crunchy chocolate and peanut butter bites
Super simple to prepare and incredibly delicious, these bites are ideal for post-workout or whenever you need something to quell your guilt-free hunger.
The essential ingredients for about 15 bites:
- 130g of peanut butter
- 30g of pea protein
- 225g dark chocolate with 85% cocoa
- Sweetener of choice, to taste (optional)
- 1 pinch of sea salt
- ½ teaspoon of aromatic caramel extract
- Melt the chocolate in a double boiler and set aside.
- In a medium bowl, combine the peanut butter, caramel flavor extract, protein powder and salt. Stir and taste to check for sweetness. If necessary, add a little sweetener to taste.
- Add 1 teaspoon of the melted chocolate to the bottom of your silicone molds, making sure to coat the sides.
- Put in the fridge for a few minutes. Then, start pouring the peanut butter mixture into the molds, on the already cooled chocolate base.
- Finish by adding a teaspoon of chocolate, so as to completely cover the peanut butter.
- Sprinkle with a little sea salt before putting it back in the fridge for a few hours.
These protein bites keep perfectly in an airtight container in the fridge for up to 5 days. You can experiment by swapping peanut butter for almond or hazelnut butter. Instead of the caramel sauce, feel free to fill the protein treats with mashed bananas. For more variety, garnish the bites with chopped nuts, cocoa nibs or even coconut chips.
Chocolate-coffee protein shake
For a person, it is necessary:
- 100ml of coffee
- 200ml of almond milk (or other of your choice)
- 25g of Whey protein
- 100g of banana
- teaspoon of cocoa powder
- tablespoon of maple syrup (optional)
The preparation of this shake will only take you 5 minutes and promises an energetic awakening. Just mix all the ingredients and taste the drink that will make your mornings more beautiful.