Although exercising is a crucial foundation of physical fitness, it will fail without the help of a proper diet. If your goal is to bulk up and build your muscle mass, you will require food that is full of protein. This nutrient is the key to gaining great muscle mass and without it, you will have a lot of trouble bulking up.
If you want to take in protein from sources other than your sports drink or shake, here are four easy and delicious recipes you should try that could provide you with the boost you need.
1. Protein Balls
Sometimes you want to eat something that’s not too heavy and can give you not just protein but also an energy boost. Protein balls are small, sticky and utterly delicious snacks that are rich in fat, sugars and proteins that you can chow down after or before a workout. Here’s a quick recipe that involves peanut butter and honey.
- 1 cup of peanut butter. Or you can substitute any other nut butter such as almond.
- ½ cup or ¼ cup of honey to sweeten the protein balls.
- 4 tablespoons of dark chocolate chips or chopped chocolate.
- 1 to 2 cups of rolled oats or some other fiber such as oat bran or oat flour.
- ¼ cup of almond flakes or chopped almonds.
In a large bowl, combine all the ingredients. This will be extremely sticky and hard to stir so its advisable that you use your hands to mix and mold the ingredients.
Keep kneading the ingredients until everything is well-mixed. Shape the mixture into small balls about 1 to 2 inches in diameter. Put them in a small container and refrigerate to set.
2. Lemon Chicken Breast
Sometimes you may want to indulge in something more substantial after your workout. You may want to impress someone you work out with. Or you may just want to eat something flavorful but not rich in fats and calories. This recipe will help you prepare a meal that’s zingy and delicious.
- 6 chicken breast fillets, cut open wide and slightly pounded by mallet
- 1 whole lemon
- 1 teaspoon of thyme, basil and rosemary
- ¼ cup of olive oil
- Salt and pepper to taste
Use the olive oil to brush a large baking sheet. Grate the zest from the whole lemon and cut in half. Juice the lemon and soak the chicken fillet in the lemon. Toss in the herbs along with the lemon. Let marinate for 1 hour.
Place the lemon-infused chicken on the baking sheet and lightly brush with oil. Sprinkle it with salt and pepper on either side.
Bake the chicken in an oven heated to 325 degrees Fahrenheit for approximately 15 to 20 minutes or until golden brown.
3. Easy Scrambled Eggs
If you like to work out early in the morning, protein balls and baked chicken breast may not be a great way to start the day. If you would prefer to eat something more breakfast but also low on sugar, here is an easy and tasty recipe for scrambled eggs that you can adjust to feed one to 10 people.
- 3 large eggs
- A pinch of cayenne pepper or chili
- Salt and pepper
In a bowl, whisk the eggs until they change colors, lightening into a mellow yellow color. Chop the chives and parsley into small pieces. Whisk the chili or cayenne pepper into the eggs. Add half the parsley and chives. Add salt and pepper to taste.
In a large skillet, melt a tablespoon of butter on low heat and wait until it begins to froth. Pour in the eggs and use a fork or whisk to mix it up as it cooks, beginning in the middle and outwards.
Once cooked to a custardy state, transfer to a plate and sprinkle with the remaining chives or parsley.
4. Tuna Salad
If you want an easy but delicious dinner recipe, you should try out this tuna salad recipe. You can prepare it in less than 15 minutes and still have a delicious and nutritious meal. Tuna is one of the most versatile proteins out there and combined with the right ingredients, you can wow the dinner table and help your body bulk up.
- 1 can of tuna in brine
- Half a head of iceberg lettuce
- 1 large onion
- 12 cherry tomatoes
- 1 cucumber
- Olive oil
- Salt and pepper
- Balsamic vinegar
- 1 lemon, optional
Drain the tuna and shred with a fork. Tear the lettuce into bite sized pieces. Chop the onion into rings. Cut the cherry tomatoes in halves. Cut the cucumber into thin slices. Combine all these ingredients into a large salad bowl.
In a gravy boat or similar vessel, mix the olive oil and vinegar, along with salt and pepper to taste. Add lemon juice if you want. Drizzle this dressing all over the salad and mix well.
Protein is an important building block of the body. These recipes will help you stay fit and get your well-deserved gains without sacrificing flavor.