Recipes for gaining muscle mass should be easy to prepare and contain a lot of protein. High nutrient content is especially important for muscle growth and maintenance. Adequate caloric intake provides the right amount of building blocks to create new muscle tissue. Building muscle mass is extremely difficult without consuming the required amount of calories.

These meals are primarily intended for those who exercise regularly, and the goal of training is to increase or maintain muscle size. These are great high-protein snacks that work as a pre- or post-workout snack. The following dishes for weight gain, which contain all the nutrients, and most importantly, in the right quantities, will help diversify the athlete’s usual menu of chicken breast and rice. Each recipe contains a sufficient amount of BZHU to fully fill, or replenish the reserves of substances after sleep.

Protein cookies

Ingredients:

• 375 g chopped oatmeal;
• 1500 g chocolate protein (or other flavor);
• 375 g peanut butter;
• 450 ml organic coconut oil;
• 60 g dates;
• 1350 ml water.

Preparation:

1. Mix oatmeal and protein powder.
2. Separately, combine peanut butter, coconut oil, dates and water until smooth.
3. Add oat and protein powder to the mixture.
4. Roll the dough into small balls by hand, then press into a flatter shape and place on a plate.
5. Place in the refrigerator for 60 minutes to harden the cookies.
6. Cookies will keep in an airtight container refrigerated for up to a week.

Salmon burger

Ingredients:

• 1 burger or hot dog bun;
• 1 tbsp. processed cheese;
• 2 slices smoked salmon;
• 1 pinch of pepper and salt;
• 2 radishes;
• dill to taste.

Preparation:

1. Cut the loaf in half;
2. Toast the two halves of the bun in a frying pan or toaster until crispy.
3. Spread the cheese on both halves of the bun and place the salmon on them. If you want to diversify the recipe, you can replace the salmon with turkey or chicken breast.
4. Garnish with radishes and dill, add a pinch of salt and pepper, and combine the halves.

Banana pancakes

Ingredients:

• 2 eggs;
• 40 g flour;
• 20 g protein powder;
• 10 ml sunflower oil.

A delicious breakfast recipe for gaining muscle mass - an ideal alternative to oatmeal.
Preparation:

1. First, place the ingredients in a bowl and mix them together until you get a smooth dough.
2. Preheat the frying pan. Use 2 tbsp. mixed dough for one pancake.
3. Fry each pancake for 2-3 minutes on each side until golden brown.
4. Serve pancakes with banana or your favorite toppings, such as fresh berries (blueberries, strawberries or raspberries).

Protein bars with nuts

Ingredients:

• 26 g protein powder to taste;
• 10 g chocolate;
• 34 g butter;
• 20 g peanut butter;
• 36 g low-fat cream cheese;
• 10 g walnuts;
• 1 packet of vanilla sugar;
• 14 g stevia (or other natural sweeteners).

Preparation:

1. Melt butter, cream cheese, peanut butter and chocolate.
2. Mix these ingredients, add vanilla sugar and sweeten with stevia to taste.
3. Add walnuts and protein powder of choice, then mix everything together.
4. Roll out the mixture to 1/2 inch thick and place in the refrigerator to cool for a few hours.
5. Cut the layer into the shape of bars of any size.

Banana bread

Ingredients:

• 100 g oat flour;
• 75 g;
• 3 bananas;
• 1 egg;
• 200 ml skim milk;
• 1 tablespoon sunflower oil.

Preparation:

1. Cut the bananas into small slices.
2. Mix together with oat flour, whey protein, egg, milk and oil until you have a slightly runny batter.
3. Add milk or whey protein to the mixture as needed.
4. Place the dough on a greased baking pan and bake in the oven at 200 degrees for 20 minutes, then let cool slightly.

Protein porridge

Ingredients:

• 200 ml milk (1.5% fat);
• 50 g oat flour;
• 50 g strawberries;
• 50 g blueberries;
• 30 g whey protein;
• 5 g chia seeds;
• 1 pinch of cinnamon.

Preparation:

1. Mix milk with whey protein in a shaker.
2. Add the mixture to the pan with the oatmeal and simmer for about 5 minutes, stirring constantly.
3. Once the porridge reaches the desired consistency, remove the dish from the heat.
4. Wash blueberries and strawberries. Remove stems from strawberries.
5. Mix fruits and chia seeds with porridge, sprinkle with cinnamon. Instead of chia, you can use any nuts and seeds.

Conclusion

These recipes will be a good choice for athletes who are serious about. They contain an excellent combination of the healthiest carbohydrates and fats along with a sports nutrition product - protein powder. Such a symbiosis of products will help not only to get all the substances at the same time, instead of boring dishes, but also to diversify the diet with new taste qualities and get a convenient snack at any time. Do not forget that the diet should be balanced, rich in vitamins and nutrients. After all, not only, but also correct loads play a huge role in the construction of new tissues.

RECIPES FOR GAINING MUSCLE MASS AND INCREASING STRENGTH

To effectively grow muscle mass and strength, good nutrition is as important as training.
For example, the minimum protein intake that ensures good recovery after intense exercise
load is 1.5 grams per kilogram of body weight per day. During heavy training, if you want to get
visible increase in muscle mass, it is advisable to eat 2 grams of protein per kilogram of body per day or a little more.
Also, do not forget that for the body to function, for strength training and for building muscles, you need a huge
amount of energy in the form of carbohydrates. If there is not enough energy, the body will not be able to recover effectively
and build muscle, in addition, you will not have the strength to train with heavy weights.
That is why proper and reasonable nutrition is very important for good achievements in any sport.
Often people simply do not have enough time to prepare complete meals high in proteins and carbohydrates.
I have to do something like this - I ran home, dumped half a kilo of cottage cheese, poured jam on it, and gobbled it up)
But after a while it gets so boring that it doesn’t go down your throat, but you need to enjoy food.
Variety is important in food, even if it’s the same products, but prepared slightly differently.
Here we will collect recipes and ideas for dishes that are prepared quickly and easily, so that you can eat healthy and varied.

TAKE PART IN THE CREATION OF THIS SECTION, SHARE YOUR EXPERIENCE, SEND RECIPES
Here are the rules your recipe must follow:
1. Short time required to prepare the dish.
2. Do not use products that are difficult to find and buy.
3. Do not copy other people's texts from the Internet. Write yourself, share your experience and invented tricks.

Proper nutrition for a bodybuilder is no less important than proper and regular training. The statement that muscles are forged not in a “rocking chair”, but at a table, no longer raises any doubts. To ensure that the main meal not only meets the requirements of a bodybuilder’s diet, helping to build the body of your dreams, but is also eaten with pleasure, you need to have several excellent recipes in your arsenal. In this article we will share them with you.

Principles of balanced sports nutrition

It is extremely important for a bodybuilder to be able to correctly distribute the value of the diet in terms of energy throughout the day:

• Breakfast - it should account for 25-30% of the energy value
• Second breakfast - should provide 20% energy value
• Lunch - it should account for at least 35-40% of the energy value
• Dinner - this meal should contain only 10-15% energy value.

By the way, the athlete’s body should receive the main daily portion of protein at lunchtime. In general, the ratio of proteins, as well as fats and carbohydrates should be: 3:1:5. To dry muscles, bodybuilders can use it when preparing a diet.

Lunch menu options for the athlete

Lunch 1

• 200 gr. fresh vegetable salad with vegetable oil
• 125 gr. canned tuna
• 2 slices whole grain bread.

The calorie content of such a lunch is about 380 Kcal.

Lunch 2

• 200 gr. can be boiled or stewed;
• 150 gr. chicken breast (skin must be removed).

The calorie content of lunch is about 200 Kcal.

Lunch 3

• 150 gr. beef (tenderloin) medium rare;
• 200 gr. low-fat cottage cheese (for taste, you can season it with nuts or honey).

The calorie content of lunch is about 290 Kcal.

It should be noted that during the “drying” period, athletes do not make concessions for themselves in terms of food. But a “mass” bodybuilder can easily eat a very varied diet.

Choosing foods for lunch

White chicken meat, eggs and rice porridge in a bodybuilder’s diet must be supplemented with fresh vegetables and fruits, which will provide the body with vitamins and provide the necessary energy.

Each of your meals should include a salad of fresh vegetables with herbs. This dish will improve digestion, simplify the digestion of meat products, and prevent the accumulation of cholesterol in the body. Cucumbers, tomatoes, broccoli, dill, arugula and basil are especially useful: they suppress the production of the hormone estrogen in the athlete’s body, which interferes with the gain of muscle mass. It will also help to enrich your diet: drinks with honey are especially recommended, as they increase the body’s performance during training.

It is necessary to ensure that your diet contains as few foods as possible that are sources of “bad” cholesterol. Mayonnaise, butter, margarine and various high-calorie sauces must be excluded. It is recommended to cook exclusively with vegetable (preferably olive) oil.

You should not eat fatty meats - pork and beef. Instead, it is better to include turkey fillet and white chicken in your diet.

Recipes for the right dishes for a bodybuilder's diet

Many people think that a bodybuilder’s diet is quite monotonous. This is often true. However, if you use your imagination (or use our tips), you can create a menu that will turn meals into a real holiday! We bring to your attention a recipe for one of the many dishes that an athlete will eat with great pleasure, of course, if he is not “cutting”!

Pancakes stuffed with mushrooms and chicken

Ingredients needed for the test:

• A glass of milk
• 4 eggs
• Tablespoon of flour
• Sugar and salt (0.5 tsp each)

Filling ingredients:

• Chicken fillet (300 g)
• Champignons (200 gr)
• Onion (1 head)
• Cheese (150 gr)
• Natural yogurt or low-fat sour cream (100 g)
• Pepper and salt

Preparation

• Mix all the ingredients for the dough thoroughly, fry the pancakes in a frying pan until golden brown.
• Chop the onion, sauté it in a frying pan (do not overdo it with oil, there should be very little)
• Add finely chopped mushrooms and diced chicken fillet to the onion
• Add chopped herbs and half the grated cheese to the pan
• Add salt and pepper to the filling if necessary.
• Place the filling in the center of the pancakes, roll them into envelopes and place in a baking dish, pre-greased.
• Grease the pancakes with natural yogurt (sour cream); if you want, sprinkle them with cheese on top.
• Place the dish in the oven preheated to 200 degrees for 25 minutes

If you still cannot consume the required daily intake of nutrients, you can start using special vitamins for bodybuilders.

To make it easier for you to plan your diet, think about in advance what dishes you will prepare. Such planning will help you purchase all the necessary products and avoid a “monotonous” diet consisting of dishes that have already become boring. Eat healthy and tasty!

Proper nutrition for a bodybuilder is no less important than proper and regular training. The statement that muscles are forged not in a rocking chair, but at a table, no longer raises any doubts. In order for the main meal not only to meet the requirements of a bodybuilder’s diet, helping to build the body of dreams, but also to be eaten with pleasure, it is necessary to have a couple of good recipes in your arsenal. In this article we will share them with you.

Rules for balanced sports nutrition

For a bodybuilder, it is very important to be able to correctly distribute the value of the diet throughout the day in terms of energy:

• Breakfast should account for 25-30% of calories
• Second breakfast should provide 20% of calories
• Lunch should account for at least 35-40% of calories
• Dinner - this meal should contain only 10-15% calories.

By the way, the athlete’s body must receive the main daily portion of protein at lunchtime. In general, the ratio of proteins, fats and carbohydrates should be: 3:1:5. To dry muscles, bodybuilders will be able to apply the rules of carbohydrate alternation when preparing their diet.

Lunch menu options for an athlete

Lunch 1

• 200 gr. fresh vegetable salad with vegetable oil
• 125 gr. canned tuna
• 2 slices whole grain bread.

The calorie content for lunch is about 380 Kcal.

Lunch 2

• 200 gr. it is possible to cook broccoli boiled or stewed;
• 150 gr. chicken breast (skin removed).

The calorie content of lunch is about 200 Kcal.

Lunch 3

• 150 gr. beef (tenderloin) medium rare;
• 200 gr. low-fat cottage cheese (for taste, you can season it with nuts or honey).

The calorie content of lunch is about 290 Kcal.

Let us emphasize that during the drying period, athletes do not make concessions to themselves in terms of food. But a weight-bearing bodybuilder can eat a very varied diet.

Choosing foods for lunch

White chicken meat, eggs and rice porridge in a bodybuilder’s diet must be supplemented with fresh vegetables and fruits, which will provide the body with vitamins and give the necessary energy.

Every meal you eat should include a salad of fresh vegetables and herbs. This dish will improve digestion, simplify the digestion of meat products, and will prevent the accumulation of cholesterol in the body. Cucumbers, tomatoes, broccoli, dill, arugula and basil are especially needed: they suppress the production of the hormone estrogen in the athlete’s body, which interferes with the accumulation of muscle mass. Honey for bodybuilders will also help enrich the diet. Drinks with honey are highly recommended as they increase the body's performance throughout the workout.

You need to ensure that your diet contains as few foods as possible that are sources of bad cholesterol. Mayonnaise, butter, margarine and various high-calorie sauces should be excluded. It is recommended to cook only with vegetable (preferably olive) oil.

Fatty meats such as pork and beef should not be eaten. Instead, it is better to include turkey fillet and white chicken in your diet.

Recipes for the right dishes for a bodybuilder's diet

Many people think that a bodybuilder’s diet is quite monotonous. This is usually true. But if you show your imagination (or use our recommendations), it is possible to create a menu that will transform meals into a real holiday! We bring to your attention a recipe for one of the many dishes that an athlete will eat with great pleasure, of course, if he is not cutting!

Pancakes stuffed with mushrooms and chicken

Ingredients needed for the test:

• A glass of milk
• 4 eggs
• Tablespoon of flour
• Sugar and salt (0.5 tsp each)

Filling ingredients:

• Chicken fillet (300 g)
• Champignons (200 gr)
• Onion (1 head)
• Cheese (150 gr)
• Natural yogurt or low-fat sour cream (100 g)
• Pepper and salt

Preparation

• Gently mix all the ingredients for the dough, fry the pancakes in a frying pan until golden brown.
• Chop the onion, sauté it in a frying pan (do not overdo it with oil, there should be very little)
• Add finely chopped mushrooms and diced chicken fillet to the onion
• Add chopped herbs and half the grated cheese to the pan
• Add salt and pepper to the filling if necessary.
• Place the filling in the center of the pancakes, roll them into envelopes and place in a baking dish, pre-greased.
• Grease the pancakes with natural yoghurt (sour cream); if you wish, sprinkle them with cheese on top.
• Place the dish in the oven preheated to 200 degrees for 25 minutes.

If it is still not possible to use the required daily intake of the necessary substances, it is possible to start using special vitamins for bodybuilders.

To make it easier for you to plan your diet, think in advance about what specific dishes you will prepare. Such planning will help you buy all the necessary products and avoid a monotonous diet consisting of dishes that have already become boring. Eat healthy and tasty!

Not only beginners, but also professionals may not immediately choose the right nutrition for a bodybuilder to achieve great shape. Below, the proposed fundamental principles of menu design in bodybuilding will take you to the level of a professional.

If you want to build muscle, lose fat, or get in shape, you will need a specific nutrition strategy, which will depend on your chosen goal. We have outlined approximate plans and a bodybuilder’s diet that corresponds to each of the three tasks. We will also indicate the calorie, carbohydrate, protein and fat intake standards that you should strive for daily.

Stock up on the items on our list to enjoy delicious, nutritious home-cooked meals year-round. We will additionally offer examples of recipes with options for replacing products to diversify your pumping menu for the entire preparation period. So, here is a convenient universal guide to types of food and how to prepare it, so that it doesn’t raise any questions.

The composition of the menu is determined by the goals and schedule of strength training, we advise you to first find out for the correct selection of products. The meals in our plan fall into two categories: those that include and those that do not include starchy carbohydrates.

Pre- and post-workout meals should be high in starchy carbohydrates but low in fat. It will make you stronger and provide you with the energy to support muscle growth. Proper nutrition for jocks who are training to gain mass should include more of these dishes in their daily diet. In between workouts, you should limit the amount of starchy carbohydrates and focus on fats. This way you will speed up the fat burning process.

Products sources of starchy carbohydrates for creating a bodybuilder’s menu:

• Starchy foods: brown rice, quinoa, potatoes, oatmeal, whole grain pasta, baked goods, cereals, cereals
• Protein products: protein powder, egg white, whole eggs (dosed), lean meat, white fish, Greek yogurt
• Fruits, vegetables and legumes: exotic fruits, green or fibrous vegetables, legumes
• Vegetable oil: use sparingly, a teaspoon instead of a tablespoon

Starch-free food is prepared from:

• Protein foods: protein powder, eggs, white and red meat, fatty or white fish, Greek yogurt. Here you will find the best high quality ones.
• Fruits, vegetables and legumes: berries, green or fibrous vegetables, beans (in small quantities)
• Vegetable oil or fat: measure with a tablespoon instead of a teaspoon. Avocado, seeds and nuts, coconut oil, canola mayonnaise, full-fat cheese.

Note: A “post-workout snack” refers to a shake or meal rich in quickly digested carbohydrates.

5 Basic Nutrition Principles for Bodybuilding

1. Six meals a day: Replenish your body with frequent, small meals and snacks each day to keep track of your blood sugar and keep your metabolism steady, which helps build muscle.
2. Reduce your consumption of processed foods: If the food is packaged in boxes, packs or bags with a label or brand name, then most likely you are dealing with highly processed foods that should not be consumed. Eliminate these high-calorie, unhealthy foods from your menu and your chances of keeping your New Year's resolution will increase significantly.
3. Monitor your water balance: Drinking water and low-calorie drinks will help you train more effectively in the gym. Stay away from sugary drinks, which can add inches to your waistline and inhibit the body's protective antioxidant functions.
4. Healthy carbohydrates: They can be starchy (fast-acting, like rice, bread and pasta), which cause a spike in blood sugar, or non-starchy, found in fruits, vegetables and whole grains. They contain more fiber and help gradually increase insulin levels. There are often no problems with non-starchy carbohydrates. Feel free to enjoy them! But the consumption of starchy carbohydrates will affect the formation and condition of lean muscle mass. Consume them either in the morning on an empty stomach or first thing after completing your workout. Then the likelihood that the body will use them to replenish energy reserves is much higher.
5. Pure Protein: Fuel your body with regular doses of protein every couple of hours. This way you stimulate intense muscle growth and the production of fat-burning hormones. Optimal sources of protein include lean beef, chicken, fish, dietary dairy products and soy. While whole foods should always be preferred, quality protein powders can be a great addition to your menu, allowing you to meet your daily protein intake. Take whey protein 1-2 times between meals. Also use slow-digesting casein protein to promote muscle growth while you sleep at night.

Diet for a beginner

Norm: 2500 Kcal, 218 g carbohydrates, 218 g protein, 83 g fat

If you want to improve your shape and become more energetic in training, this option will be the most optimal. It limits carbohydrate intake from food and sets a high level of protein intake. It focuses on foods with antioxidant properties that can improve the condition of blood vessels and prevent inflammatory processes - these two factors activate the aging process of cells.

Meal schedule

• Meal 2: Low/No Carb
• Meal 3: Low/No Carb

Dish1

• Greek yogurt - one and a half cups (tbsp.)
• Raspberries – 1/2 tbsp.
• Muesli (vanilla, almond, or without fillers) – 1/3 tbsp.
• Eggs (source of Omega-3) – 3

Dish2: Double Chocolate Cherry Smoothie

• Protein powder (chocolate flavor) – 2 servings
• Coconut milk - 1/4 tbsp.
• Cherries - 3/4 tbsp.
• Flax seeds – 1 tablespoon (tbsp.)
• Cocoa powder – 1 tbsp. l.
• Ice – 3-4 pieces
• Water – 2-3 tbsp.

Dish3: Burger with lettuce

• Lettuce – 2 sheets
• Ground beef (5% fat) – 227 g
• Tomatoes – 2 rings
• Red onion – 2 slices
• Ketchup – 1 tbsp. l.
• Mayonnaise (canola) – 1 tbsp. l.
• Green beans – 3 tbsp.

Dish4: Post-workout snack

• Protein bars (recovery drink) – 1 serving

Dish5: Shrimp with spinach salad and a side of brown rice

• Shrimp – 170 g
• Brown rice - 1/4 tbsp.
• Spinach – 4 tbsp.
• Feta cheese – 1/4 tbsp.
• Half paprika
• Olive oil (Extra virgin) – 2 tbsp. l.

• Raspberry substitutes: 5 chopped strawberries, 1/2 tbsp. blueberries, 2/3 tbsp. blackberries or 1 tbsp. l. raisins
• Instead of muesli: 1/3 tbsp. oatmeal or rolled oatmeal flakes, 3/4 tbsp. breakfast cereal Fiber One or 2/3 tbsp. organic flakes
• Coconut milk alternative: 2 tbsp. l. chopped walnuts
• Cherries are replaced: 1 tbsp. blackberries

Nutrition for bodybuilders to gain muscle mass

This mass-building diet is perfect for lean men who want to build muscle while training in the gym.

Norm: approximately 3000 Kcal, 300 g carbohydrates, 225 g protein, 100 g fat

Forming new muscle fibers requires a high-calorie, high-carbohydrate diet. Please note that a mass-gaining nutrition program does not imply endlessly eating everything that catches your eye. Quite the contrary, you should consume high-quality, nutritious, carbohydrate-rich food in doses during the hours of greatest need for it - before and after completion of the training.

Please note that this meal plan is suitable for those who go to the gym in the afternoon. If you train in the morning, it's enough to switch up your meals so that you eat starchy foods during your pre- and post-workout snacks. Next, stay away from starchy carbohydrates throughout the day.

Meal schedule

• Dish 1: Starchy-carbohydrate
• Meal 2: Low/No Carb
• Meal 3: Low/No Carb
• Meal 4: (Post-workout snack) Starchy-carbohydrate
• Dish 5: Starchy-carbohydrate
• Dish 6: Starchy-carbohydrate

Dish1: Scrambled eggs with cheese and shallots

• Eggs (source of Omega-3) – 3
• Egg whites – 4
• Cheese (cheddar) – 1/4 tbsp.
• Shallots – 2
• Ezekiel bread – 2 pieces
• Apples – 1

Dish2: Blueberry Almond Smoothie

• Protein powder (vanilla flavor) – 2 servings
• Blueberries – 1 tbsp.
• Almonds – 28 g
• Almond milk – 1 tbsp.
• Water – 1 tbsp.
• Ice – 3-4 pieces

Dish3: Steak with tomato and bean salad

• Steak (grilled flank steak) – 170 g
• Tomatoes – 1
• Half a cucumber (sliced)
• Chickpeas – 1 tbsp.
• Olive oil – 1 tbsp. l.

Dish4: Post-workout snack

• Protein powder (recovery drink containing 50 g carbohydrates and 25 g protein) - 1 serving

Dish 5: Chicken with quinoa salad

• Chicken meat – 170 g
• Quinoa – 1/3 tbsp.
• Walnuts – 2 tbsp. l.
• Raisins – 2 tbsp. l.

Dish 6: White fish with yams and parmesan

• Tilapia – 170 g
• Parmesan cheese – 2 tbsp. l.
• Yams – 2 (medium size)
• Butter – 1 tbsp. l.
• Broccoli – 1 tbsp.

• Egg white substitutes: 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon or 1/4 cup. canned salmon
• Shallots can be replaced: 2 tbsp. l. salsa, 1/4 tbsp. chopped onion, or 2 tbsp. l. chopped sun-dried tomatoes.
• Blueberry alternative: 3/4 cup. frozen mango
• Instead of chicken fillet: 170 g pork tenderloin, 141 g buffalo ribeye, 141 g beef upper thigh
• Quinoa analogue: 1/3 tbsp. couscous, 1/4 tbsp. brown or black rice
• Substitute for tilapia: 141 g tuna steak, 198 g cod, 170 g shrimp
• Yams are replaced: 1/3 tbsp. agaric, wheat or pearl barley

Fat burning diet

Norm: 2000 Kcal, 150 g carbohydrates, 150 g protein, 88 g fat

You can speed up fat burning by reducing your intake of starchy carbohydrates. You can eat them once - immediately after completing strength training. This diet option suggests focusing on leafy greens and vegetables - this is a convenient method of reducing calories and cutting carbohydrates. It is recommended to lean on fats so that the body begins to utilize them instead of carbohydrates when producing energy (a clever trick from the professionals for breaking down fat instead of muscles).

Meal schedule

• Meal 1: Low/No Carb
• Meal 2: Low/No Carb
• Meal 3: Low/No Carb
• Meal 4: (Post-workout snack) Starchy-carbohydrate
• Dish 5: Starchy-carbohydrate

Dish 1: Omelet with spinach

• Eggs – 3
• Cheese (Pepper Jack) – 1 slice
• Spinach (baby) – 1 tbsp.
• Persikov – 1

Dish 2: Nut-chocolate shake

• Protein powder (chocolate flavor) – 1 serving
• Chocolate milk – 2 tbsp.
• Peanut butter – 2 tbsp. l.
• Chia seeds – 1 tbsp. l.
• Ice – 2-3 pieces

Dish 2 (similar): Creamy strawberry smoothie

• Protein powder (vanilla flavor) – 1 serving
• Flax seeds – 1 tbsp. l.
• Strawberries – 6
• Yogurt – 3/4 tbsp.

Dish 3: Grilled steak with tomato and avocado salad

• Steak (from the pulp of the upper part of the beef thigh) – 113 g
• Half an avocado
• Tomatoes – 1

Meal 4: Post-Workout Snack

• Protein powder (recovery drink containing 50g carbohydrates and 25g protein) – 1 serving

Dish 5: Flax paste with hearty sauce

• Chicken (diced chicken breast fillet) – 85 g
• Whole grain flax paste – 28 g
• Mushrooms (slices) – 1 tbsp.
• Broccoli flowers – 2 tbsp.
• Marinara sauce - 1/2 tbsp.
• Olive oil (Extra virgin) – 1 tbsp. l.

• Salad recipe No. 1: 3 tbsp. cabbage and broccoli mix and 2 tbsp. l. coleslaw dressings
• Salad recipe No. 2: 1/2 tbsp. roasted edamame beans and 2 tbsp. l. chopped sun-dried tomatoes under 2 tbsp. l. extra virgin olive oil.
• Chicken substitute: 85g 5% fat ground beef, yellowfin tuna or cold roast beef, 141g shellfish
• Instead of mushrooms: 3 pods of asparagus, 1 tbsp. chopped baby spinach, 3 baby zucchini or 1 creamed tomato
• Broccoli analogue: 2 tbsp. chopped eggplants, 1 paprika or pumpkin, 1 carrot with a stalk of celery.

In conclusion, let us remind you that nutrition in bodybuilding is not universal for athletes, and even more so will not be the same for jocks with different goals and training experience. A bodybuilder's diet for muscle growth or fat loss will change several times as he trains and achieves his goals. The diet must be constantly adjusted to the changing needs and capabilities of the body. In the first stages, muscles grow well, and fat is actively consumed as a source of energy.

But the longer you train, the more difficult it will be to gain each additional kilogram of muscle, and your body will require more energy, which requires an increase in caloric intake. Nutrition for a bodybuilder to gain weight will change with age, after 40 years the metabolism slows down and you need to reduce the amount of carbohydrates and increase the percentage of proteins so as not to become fat.