Sports-And-Fitness

Muscle building recipes

General

Dietary habits play an essential role in building muscle.

Diet plays an important role in building muscle and you should therefore also make sure that the recipes match your fitness requirements when eating. For a healthy and fit start to the day, breakfast should already contain enough energy to get through the day fit.

Read more on the topic: Muscle building nutrition plan

Whole grain cuts of chicken breast

This recipe can be prepared quickly and contains 280 kcal. In addition to 10 grams of fat, it contains 21 grams of protein and 25 grams of carbohydrates. The ingredients required are 2 slices of wholemeal bread, 4 wafer-thin slices of smoked chicken breast, 6 rocket leaves, 1 stalk of mint, black pepper, iodized salt, 2 tablespoons of mustard and 1 teaspoon of honey. Rocket and mint must be rinsed and shaken dry. Then the mint is chopped into small pieces. A mixture is made from mustard, salt, honey, mint leaves and pepper. The wholemeal bread slices are then smeared with the cream and the chicken breast slices are spread over it. Finally, you can decorate the slices with the rocket.

Quark dish with pear jam

If you prefer to have something fruity for breakfast in the morning, you will be able to come to terms with this recipe. Here, too, you only need a short time to prepare your breakfast or snack in between. The nutritional value is 390 kcal and the quark dish contains 9 grams of fat, 20 grams of protein and 61 grams of carbohydrates. For one Portion for two people you need 2 Pears, 2 TEA SPOONS Lime juice, 4 tbsp Maple syrup, something ground anise, 2 small round ones pumpernickel, 1 TEASPOON oil, 250 grams lowfat quark, 50 ml low-fat milk and something Lemon balm. First the pears are rinsed, rubbed dry, peeled, quartered, cored and cut into small pieces. Add a teaspoon of lime juice, 2 tablespoons of maple syrup and some aniseed. This mass should then briefly draw for 5 minutes and cool. Now the pumpernickels are diced and fried in hot oil until crispy. Of the Quark is whipped creamy with the rest of the lime juice, maple syrup and milk and then mixed with the pear compote and the roasted pumpernickel. Finally, you can refine and garnish the quark dish with lemon balm.

These two recipes give a good insight into what a snack or breakfast can look like if you have one nutrition to the Muscle building want to customize.

Now more recipes follow that relate to other focal points. The following two recipes have an above average high protein content.

High protein content

Pasta with Chicken

This dish goes relatively quickly and, in addition to a high protein content, also contains a lot of carbohydrates. Two servings contain 120 grams of protein, 145 grams of carbohydrates and 9 grams of fat. The calorific value is 880 kcal. You need 500 grams for this dish Chicken breast, 200 grams Pasta with egg, 4 tomatoes, 4 spring onions, 2 Garlic cloves, 4 tbsp peanut oil, 4 tbsp soy sauce and salt. First the pasta is boiled in salted water. Meanwhile, the spring onions and tomatoes can be sliced. The garlic is either chopped into small pieces or crushed in a press. The chicken is fried on both sides for about 4 minutes and then baked in the oven at 150 degrees for another 12 minutes. Now spring onions, tomatoes and garlic are fried in a pan and then refined with soy sauce. Now the chicken breast can be taken out of the oven and all the ingredients can be arranged on a plate.

Hamburger Deluxe Edition

Anyone who thinks burgers are fast food is very wrong. This recipe proves that you can make a really tasty, high-protein burger yourself. Three burgers come from 1050 kcal With 122 grams of protein, 34 grams of carbohydrates and 38 fat. The ingredients are made up of 500 grams Minced meat, 3 Eggs, 1 cucumber, 2 tomatoes, 1 onion, three bun and spices together. The preparation starts with the minced meat and mixes the three eggs with it. Now you can peel and dice the onions and then knead them into the mass. Now season the mixture well and form small burgers out of it and fry in a pan. Now you can combine all the ingredients with the burger and bun and enjoy the burger.

Pikeperch fillet with plums

Should be once a week fish are on the daily schedule, because fish contains a lot iodine, protein and Vitamin D. A Portion for two people Has 480 kcal, contains 8 grams of fat, 50 grams of protein and 50 grams of carbohydrates. The preparation time is moderate and doesn't take too long. You need 100 grams for this dish Long grain rice, 1 Fennel bulb, a half Vegetable onion, 1 rod ginger, 100 gram plums, 400 grams Pikeperch fillet, the juice from a lemon, 2 TEA SPOONS Sunflower oil, 1 TEASPOON honey, black pepper, something soy sauce and Iodized salt. To prepare it, first boil the rice in salted water for about 12 minutes and cut the fennel, onion, ginger and plums into small pieces. The pikeperch fillet is rinsed with cold water and carefully patted dry. Half of the lemon juice is poured over it and then the fillet is cut into pieces. Now the pikeperch fillet is fried in hot oil and seasoned with salt and pepper. Now fennel, plums, onions and ginger are added to the pan and sautéed for about 6 minutes. The remaining lemon juice is added with pepper, salt, honey and a little soy sauce and seasoned to taste.

Lamb with artichokes

artichokes becomes a digestive and cholesterol lowering Impact attributed. But that's not the only reason why you should now and then include artichokes in your diet. In combination with Lamb results in a healthy recipe with one high protein contentwho is good at the Muscle building affects. The preparation time of this dish is medium and the calorific value is for two servings 675 kcal. Next 29 grams of fat and 47 grams of protein contains this recipe 41 grams of carbohydrates. You need 4 small ones artichokes, 1 clove of garlic, 1 TBSP oil 150 ml White wine, 3 Shallots, 500 grams of small new ones Potatoes, 50 grams of black Olives, 4 approx. 1.5 cm thick Lamb medallions, pepper and salt. First the artichokes are peeled and quartered. Then the garlic is chopped and fried in oil with the artichoke pieces. The whole thing is then extinguished with the wine and seasoned with salt and pepper. Now a lid is put on and everything is left to simmer for about 30 minutes. The shallots are cut into wedges, the potatoes cleaned and quartered and then both are added to the artichokes and cooked for 15 minutes. The olives are heated for the last 5 minutes. Now the meat is fried in a coated pan for approx. 2 minutes on each side, seasoned and finally served with the vegetables.

Curry bread with mango strips

A vegetarian Variant that is both a snack and a dinner or to breakfast What can be served is the curry bread with mango strips. For two servings is the calorific value 225 kcal With 8 grams of fat, 8 grams of protein and 30 grams of carbohydrates. The ingredients are composed of 3 tbsp cream cheese, 1 TBSP curry, 1 TEASPOON soy sauce, 1 TBSP Apple juice, 50 grams mango, 2 discs Whole grain bread, 2 TEA SPOONS Kashmir mango chutney, 1 tbsp fresh cress and black pepper together. First you mix the cream cheese with the curry powder, the soy sauce and the apple juice. The mango is peeled and the pulp is removed from the stone. The 50 grams are then cut into slices. The bread is now coated with the curry cream, whereupon the mango chutney is distributed and then the mango slices are arranged on top. Finally, the whole thing is sprinkled with the fresh cress and seasoned with the pepper.