Any advanced trainer knows that a sound nutrition plan is as important, if not more important, then any other aspect of their training. There are a variety of different types of diets but the constant in all these diets is protein. In my eyes as in many others, more is better when it comes to protein. Youíll never hear that someone got fat from eating to much protein. If you are training hard several days a week you need at LEAST 1 gram of protein per pound. If you are doing intense cardio or participating in a sport you may need to add even more protein. In my experience Iíve found that the more protein I eat the stronger and fuller I get. Carbohydrates and fats make up the rest of the nutrition equation. Depending on whether you are bulking or cutting will determine the amount of each that you will eat. Most people, including myself, find that reducing carbs allows you to ďcut upĒ quicker and adding carbs will help during your bulking phase. This article however is not about diets, there are enough of them written by much more qualified people, no this article is about the food its self.
I cant decide which is worse some days, the last set of deep high-rep squats, or choking down a can of dry tuna and eggs whites post workout. I came to the conclusion about a year ago, that if I was going to stick with bodybuilding, I needed to enjoy eating the proper foods. If you can make healthy foods taste good, eating them will not be that difficult. With some experimenting Iíve been able to come up with some easy ways to spice up typical bodybuilding food, while still keeping them healthy.
First lets start with breakfast, after 8 hours without food your body is craving nutrients and you are craving something that tastes good. My favorite breakfast meal is an egg white burrito. Itís very simple to make and taste great. Here is what you will need: 6 eggs, 2-3 slices of turkey bacon or turkey sausage, whole wheat burrito, fat free cheese, hot sauce, pepper, and some onion. Ok now that you have all the ingredients your ready to go:
Step 1: cook 6 whites in pan, with peppers and onions and put bacon in microwave (1 minutes a slice) Ė ďtipĒ add peppers before eggs, they cook a little slower!
Step 2: Warm burrito in microwave or toaster (toaster will make it a little crispier)
3: When eggs whites are almost cooked, add cheese (put in bowl).
4: dice up bacon and add to bowl
5: Cover in hot sauce and mix together. (Obviously the more you add the hotter it will be)
6: Put eggs on burrito and fold it up. Add ketchup or salsa and enjoy.
Approximately: Carbs- 30 Protein- 40 Fat- 3-5
Not to hard to make but a nice change to you regular plate of egg whites.
If you donít like eggs here is another breakfast choice you might like. These are protein pancakes; this is more of a favorite when Iím bulking because it is higher in calories, carbs, and fat. Here is when you need: 1 cup low fat bisquick, 2 egg whites, Ĺ cup skim milk, 2 scoops of protein powder, peanut butter. Mix all ingredients in a large bowl. (you may need to add more milk or some water to thin the mixture out) Heat up a large pan and cover with Pam. Mold the mixture into several large pancakes and cook till crispy. You can cover the finished pancakes with honey and or cut up fruit (bananas and strawberries are great).
Approximately: Carbs- 55-60 Protein- 50 Fat- 15 (with peanut butter)
Well there are two easy and very good recipes to spice up your breakfast, Iím going to continue writing articles with different ideas, Iíll cover lunch, dinner, snacks, protein shakes, as well as low carb ideas. If anyone has any good recipes email them to me and ill include them (of course Iíll give you credit for the recipe).