Bodybuilder recipes for every day. Daily diet for a bodybuilder. Recipes for gaining muscle mass and increasing strength

RECIPES FOR GAINING MUSCLE AND INCREASING STRENGTH

For effective growth of muscle mass and strength, good nutrition is as important as training.
For example, the minimum protein intake that ensures good recovery after intense
loads is 1.5 grams per kilogram of body weight per day. When training hard, if you want to receive
a 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 work, for strength training and for building muscles, you need a huge
the amount of energy in the form of carbohydrates. If there is not enough energy, then the body will not be able to effectively recover.
and build muscle, in addition, you will not have the strength to train with heavy weights.
That is why proper and sensible nutrition is very important for good performance in any sport.
Often, people simply do not have enough time to cook full-fledged meals high in protein and carbohydrates.
I have to do something like this - I ran home, dumped a pound of cottage cheese, poured it with jam, ate it)
But after a while it gets so annoying that it doesn’t go down the throat, and you need to enjoy food.
Variety is important in food, even if it is the same products, but cooked a little differently.
Here we will collect recipes and ideas for dishes that are prepared quickly and simply in order to eat healthy and varied.

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Here are the rules that your recipe must comply with:
1. Short time required for cooking.
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 assertion that muscles are forged not in the "rocking chair", but at the table, no one doubts. In order for the main meal not only to meet the requirements of the bodybuilder's diet, contributing to the construction of the dream body, but also to be eaten with pleasure, you need to have some great 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% of the energy value
Lunch - it should account for at least 35-40% of the energy value
Dinner - this meal should contain only 10-15% of the energy value.

By the way, the main daily portion of protein should be supplied to the athlete's body at lunchtime. In general, the ratio of proteins, as well as fats and carbohydrates, should be as follows: 3:1:5. For drying muscles, bodybuilders can use when compiling a diet.

Lunch menu options for an athlete

Lunch 1

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

The calorie content of such a dinner 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 indulgences for themselves in terms of food. But "on the mass" bodybuilder may well eat very diverse.

Choosing food for lunch

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

At every meal you should have a salad of fresh vegetables with herbs. Such a 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 useful: they suppress the production of the hormone estrogen in the athlete's body, which interferes with muscle gain. It will also help to enrich the diet: drinks with honey are especially recommended, which increase the performance of the body during training.

It is necessary to ensure that the diet contains as few foods as possible, which are sources of "bad" cholesterol. Mayonnaise, butter, margarine and various high-calorie sauces must be excluded. Cooking is recommended exclusively on vegetable (preferably olive) oil.

Do not eat fatty meats - pork and beef. Instead, it is better to include turkey fillet and white chicken meat in the diet.

Recipes for the right dishes for the diet of a bodybuilder

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

Pancakes stuffed with mushrooms and chicken

Ingredients required for the test:

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

Filling Ingredients:

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

Cooking

Thoroughly mix all the ingredients for the dough, fry pancakes in a pan until golden brown
Chop the onion, sauté it in a pan (do not overdo it with oil, it should be quite a bit)
Add finely chopped mushrooms and diced chicken fillet to the onion
Add chopped herbs and half the grated cheese to the pan
Salt, if necessary, and pepper the filling.
Put the stuffing in the center of the pancakes, fold them into envelopes and place them in a baking dish, previously greased with oil.
Lubricate the pancakes with natural yogurt (sour cream), if you want, then sprinkle them with cheese on top.
Put the dish in the oven preheated to 200 degrees for 25 minutes

If, nevertheless, it is not possible to consume the necessary daily norm of nutrients, you can start using special vitamins for bodybuilders.

To make it easier for you to make a diet, think in advance what dishes you will cook. Such planning will help you get all the necessary products and avoid the "monotonous" diet, consisting of dishes that have already managed to get bored. Eat healthy and delicious!

The success and effectiveness of your workouts by 50% depends on how you make your diet correctly. Both in training for mass gain and in losing weight, dieting is often problematic, as a result of which many athletes stop following it and do not get the desired results. In this article, we have prepared for you the most delicious for bodybuilders that will help you follow your diet with pleasure!

Recipes of protein dishes for weight loss

Chicken soup with egg and tofu

Preparation - 5 minutes, cooking - 30 minutes.

Ingredients for 2 servings:

1 chicken breast;
1 liter of water;
2 eggs;
1-2 cloves of garlic;
a few cubes of tofu;
lemon juice;
salt pepper.

Cooking:

Pour 1 liter of water into the pan and put the chicken fillet to boil for 20 minutes. Remove the chicken, cut into pieces and put back into the broth. In the boiling broth, add, constantly stirring, one egg, hard boil the second egg. Salt a little. Cut the boiled egg and tofu into slices, add to the broth. Mince the garlic and add to the soup. You can add a few drops of lemon juice to the soup.

canned fish soup

Preparation - 5 minutes, cooking - 15 minutes.

Ingredients for 2 servings:

2 jars of canned fish in own juice (150 g each);
1 liter of water;
1 onion;
3 bay leaves;
a bunch of dill;
salt and pepper.

Cooking:

Pour water into a saucepan, boil. Salt. Finely chop the onion. Mash the fish with a fork without draining the juice. Add onion, bay leaf to boiling water. Spice up. Add fish to the broth and cook for 5 minutes. At the end, chop the dill.

Veal roast

Preparation - 10 minutes, cooking - 60 minutes.

Ingredients for 4 servings:

1 kg of veal;
1 clove of garlic;
1 large shallot;
1 bouillon cube of lean meat broth;
1 tablespoon of a mixture of oregano, basil and Provence herbs;
1 glass of water;
salt and pepper.

Cooking:

Season the meat with salt and pepper, then brown first over high, then over medium heat. Chop shallots, mince garlic. When the meat is browned, add the bouillon cube dissolved in 1 glass of water.

Roast cut into pieces and serve - you can with tomato sauce (tomato paste without sugar).

Ham rolls

Preparation - 10 minutes, cooking 0 minutes.

Ingredients for 4 servings:

8 pieces of lean ham;
200 g fat-free soft cottage cheese (0%);
1 clove of garlic;
a small bunch of green onions;
4 sprigs of parsley.

Cooking:

Peel and chop the garlic, wash and chop the onion, then mix with the curd. Brush the ham slices with the mixture and roll into rolls.
Place in the refrigerator for 30 minutes to firm up the curd. Garnish the rolls with parsley.

fish cakes

Prep 10 minutes, cook 20 minutes.

Ingredients for 6 servings:

1 kg cod;
200 g crab sticks or crab meat;
1 medium onion;
1 egg;
100 ml skimmed milk;
oat and wheat bran for breading;
salt pepper.

Cooking:

Pass cod, crab meat and onions through a meat grinder. Add egg and salt to minced meat. Mix well. Form cutlets.

Pour oat and wheat bran with skim milk to make it swell a little. Roll cutlets in bran and fry for a couple of minutes on each side.

Smoked salmon with cottage cheese

Preparation - 5 minutes, cooking - 40 minutes.

Ingredients for 2 servings:

4 pieces of smoked salmon;
300 g fat-free soft cottage cheese (0%);
100 g fat-free granular cottage cheese (0%);
1 small jar of salmon caviar;
salt and pepper.

Cooking:

Mix soft and grainy cottage cheese. Add caviar, salt and pepper. Lubricate the pieces of salmon with this mass and roll them into rolls. Tie with green onions or fasten with toothpicks. Place in refrigerator and take out just before serving. Decorate with caviar.

You can use these protein recipes for both breakfasts and dinners; both for and . And on the third day, we have prepared something special for you: . Now you can fully enjoy the training process, getting the necessary nutrients from the “right” desserts.

Recipes of protein dishes for weight loss

Chicken soup with egg and tofu

Preparation - 5 minutes, cooking - 30 minutes.

Ingredients for 2 servings:

1 chicken breast;
1 liter of water;
2 eggs;
1-2 cloves of garlic;
a few cubes of tofu;
lemon juice;
salt pepper.

Cooking:

canned fish soup

Preparation - 5 minutes, cooking - 15 minutes.

Ingredients for 2 servings:

2 jars of canned fish in own juice (150 g each);
1 liter of water;
1 onion;
3 bay leaves;
a bunch of dill;
salt and pepper.

Cooking:

Veal roast

Preparation - 10 minutes, cooking - 60 minutes.

Ingredients for 4 servings:

1 kg of veal;
1 clove of garlic;
1 large shallot;
1 bouillon cube of lean meat broth;
1 tablespoon of a mixture of oregano, basil and Provence herbs;
1 glass of water;
salt and pepper.

Cooking:

Season the meat with salt and pepper, then brown first over high, then over medium heat. Chop shallots, mince garlic. When the meat is browned, add the bouillon cube dissolved in 1 glass of water.

Roast cut into pieces and serve - you can with tomato sauce (tomato paste without sugar).

Ham rolls

Preparation - 10 minutes, cooking 0 minutes.

Ingredients for 4 servings:

8 pieces of lean ham;
200 g fat-free soft cottage cheese (0%);
1 clove of garlic;
a small bunch of green onions;
4 sprigs of parsley.

Cooking:

fish cakes

Prep 10 minutes, cook 20 minutes.

Ingredients for 6 servings:

1 kg cod;
200 g crab sticks or crab meat;
1 medium onion;
1 egg;
100 ml skimmed milk;
oat and wheat bran for breading;
salt pepper.

Cooking:

Pass cod, crab meat and onions through a meat grinder. Add egg and salt to minced meat. Mix well. Form cutlets.

Pour oat and wheat bran with skim milk to make it swell a little. Roll cutlets in bran and fry for a couple of minutes on each side.

Smoked salmon with cottage cheese

Preparation - 5 minutes, cooking - 40 minutes.

Ingredients for 2 servings:

4 pieces of smoked salmon;
300 g fat-free soft cottage cheese (0%);
100 g fat-free granular cottage cheese (0%);
1 small jar of salmon caviar;
salt and pepper.

Cooking:

Hello to all beginners and who have become adherents of bodybuilding! How much has already been said that a real bodybuilder consists of training, a balanced diet and good rest, during which the processes of muscle mass growth, strength gain, texture formation simultaneously and sequentially occur.

Proper nutrition for bodybuilding – this is the basis of the fundamentals of obtaining the desired result in this sport. After all, the whole meaning of bodybuilding rests on it, because it is the center of the trinity, the top of the triangle, in which direction you do not turn it.

Food for jocks:

At the forefront

When exercising in the gym, strength exercises with weights, a lot of energy is spent, which we get replenished with food, and the process of filling tired muscles with energy occurs during rest.

The word "correct" implies a sufficient reasonably distributed amount of protein, carbohydrate food, fat per day. For example, this: proteins - 30%, carbohydrates - 60%, fats - 10%.

Meals should be chosen 5-6 times a day, so it will be absorbed faster, and the daily calorie intake should be 3000.

Let's replace sugar with honey, limit ourselves to a small amount of salt, give up flour, confectionery, chocolate and coffee, fatty foods, animal fats, since they are deposited around the internal organs, contributing to obesity, and we need food to turn into energy.

With natural products, the body receives a substantial amount of the necessary substances. To build muscle, we need amino acids into which protein breaks down. For this to work, 2 grams of protein per kilogram of body weight is the best option. We get protein by eating the following foods:

Fish and seafood;
lean meat (chicken, veal, rabbit, turkey);
cottage cheese, low-fat milk, dairy products.

Carbohydrates will provide us with strength for physical exertion and recovery after them. 500-600 grams per day will enrich the body with insulin, which transports amino acids to the muscles. It is recommended to take carbohydrates an hour before training and do not stand before bedtime. Carbohydrates will come with such food:

low-fat dairy products;
noodles, durum wheat pasta;
whole grain bread;
cereals;
nuts;
fruit;
vegetables;
legumes.

The menu of bodybuilders cannot do without unsaturated fats, rich in biologically active substances, which are easily digestible, high in calories (daily intake is not more than 15% of incoming food):

nuts;
olive oil, peanut;
avocado;
fish (halibut, salmon, cod liver).

You ask how to cope with all this and make a daily diet? Study the texts of labels on products, they indicate calories, composition, tables of caloric content of products are freely available on the Internet. For example, here is a set for 3000 calories:

in the morning: 3 eggs, cottage cheese (200 g), butter (30 g), bread (100 g);
snack: vegetables (150 g);
lunch hours: meat (400 g), bread (100 g), porridge (500 g), fruit (100 g);
snack: fruit (100 g);
for dinner: 2 eggs, cottage cheese (200 g), fruits (100 g), vegetables (150 g).

Before going to bed, you can drink a gainer, a protein shake, so that the muscles continue to be saturated.

About separate and fractional

As for fractional nutrition, bodybuilders have it fractional. Here, special recipes are not needed when the daily food intake is divided into five or six doses. It's like throwing firewood into the furnace so that the fire does not die out, it burns evenly.

Muscles do not waste energy on extracting protein from the internal reserves of the body, if they are given it in time. On time - this is one and a half, two hours before class or an hour and a half after.

Professionals advise against innovating during weight training. There are many videos on the Internet on this topic. Separate food, for example, in this case does not make sense.

Although protein without carbohydrates will be absorbed better, but how do amino acids get where they need to be? And not the fact that without problems. In all other circumstances, separate meals, for example, when drying or for weight gain, are very suitable.

To remove excess weight, carbohydrate intake can be practiced once or twice a day (porridge for breakfast), the rest will be protein and vegetable. More difficult when gaining mass.

You will have to eat eight or nine times or every two hours. Divide the receptions into carbohydrate and protein ones: three times 70 g of the first and five protein ones of 30 g each.

If you reduce the number of receptions and increase the portions, then the food will be absorbed worse. The disadvantage is that the breaks between taking the protein and carbohydrate parts of the diet are 4-5 hours and this is bad for gaining muscle mass.

Everyone chooses for himself a fractional, separate ... Practice will show, try it. Subscribe to updates on my blog, share our interests with friends on social networks. Luck, mood, health and good luck!