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For a diet to be successful, it is essential to vary your diet in order to avoid frustration. Indeed, a good number of sports programs are quickly abandoned due to dietary restrictions and taste boredom, caused by the redundancy of meals and the lack of flavors. Nutrimuscle supports you in achieving all your goals by offering you meal ideas to combat frustration and food cravings.
Mass gain
In bodybuilding, gaining mass is the obligatory step for the athlete who wants to have results. This consists of increasing muscle volume and is caused by two things: training and diet.
To achieve mass gain, nutritional and caloric intake must be increased. It is recommended to consume 3 meals and 2 snacks per day. In addition, 2.5 g of protein per kilo of body weight, 1.3 g of lipids per kg/weight and a consumption of carbohydrates with a low glycemic index are recommended.
Meal Ideas for Bulking Up
Protein breakfast
- Vegetable and cheese omelette
- Creamed Rice Porridge
- Protein smoothie with banana, spinach and almond milk
Balanced lunch
- Grilled chicken or fish with brown rice and steamed vegetables
- Quinoa, chickpea and feta salad
- Whole wheat sandwich with turkey, avocado, vegetables and light mayonnaise
Protein snack
- Greek yogurt with seasonal fruits and nuts
- Protein smoothie
- Vegetable sticks and hummus
Dinner
- Beef Steak with Sweet Potatoes and Green Beans
- Marinated salmon with quinoa and asparagus
- Stir-fried tofu with vegetables and brown rice
Snack
- Casein shaker
- Cottage cheese with fresh fruit
Food supplements for mass gain
Taking food supplements is recommended when gaining mass. Indeed, food supplements provide the nutritional intake necessary for gaining mass while limiting fats.
Creatine : Popular among athletes, creatine is now recognized for its benefits in gaining mass. This supplement increases strength and lean muscle mass, which allows you to increase the intensity of workouts and train for longer.
Musclemasse - Hard gainer : The mixture of proteins and carbohydrates is perfect for gaining muscle mass and strength. Musclemasse stimulates anabolism and provides energy, ideal during training.
Native Whey : The safest way to ensure daily protein intake is to drink a whey shake.
Weight loss
Weight loss means cutting out many processed foods in favor of raw fruits and vegetables, lean meats, fish, and whole grains. That means cutting out refined sugar, alcohol, soda, and processed foods. Eating more whole foods and cooking your own meals is a good idea.
Meal Ideas for Weight Loss
Breakfast
- Protein Pancakes
- Omelette with egg whites, mushrooms and spinach
- Sugar-free Greek yogurt with seasonal fruits
Lunch
- Grilled chicken salad, unlimited vegetables and lemon juice
- Sweet Potato Falafels
- Chicken wrap with fresh vegetables and yogurt sauce
Snack
- Maca Smoothie
- Apple with almond or peanut butter
- Handful of mixed nuts
Dinner
- Vegetable soup
- Shrimp salad
- Red curry chicken with broccoli and rice
Snack
Dietary supplements for burning weight loss
They complement a balanced diet and a suitable sports program, in order to burn more fat. Thermogenic supplements stimulate the metabolism, even at rest: this allows fat to be transformed into energy.
Green tea : Catechins present in green tea accelerate weight loss, reduce insulin secretion and stimulate fat elimination.
Green caffeine : In addition to providing energy, caffeine acts on fat loss.
Guarana : In synergy with caffeine, guarana prolongs the latter's action, which accelerates fat burning over a longer period.
The dry one
The drying period follows the mass gain period. It allows you to melt fat while preserving muscle mass.
It is recommended to consume more protein, good quality fats and low glycemic index carbohydrates, all in smaller quantities. Foods such as lean meat, fish, dairy products and fruits and vegetables are to be favored.
Meal Ideas for Drying
Breakfast
- Açai protein bowl
- Scrambled eggs, spinach and cottage cheese
- Chocolate Protein Pancakes
Lunch
- Chicken and raw vegetable wrap
- Turkey, cucumber, tomato, spinach and avocado salad
- Grilled salmon, green beans, broccoli and brown rice
Snack
- Greek yogurt with almonds and strawberries
- Mini Protein Cheesecakes
- Red Fruit Protein Smoothie
Dinner
- Chicken massala with vegetables and rice
- Steak salad with grilled mushrooms
- Salmon with spinach and mango sauce
Snack
Food supplements for drying
To achieve a dry, it is quite possible to use lipotrophic supplements as mentioned above, as part of weight loss (green caffeine, green tea, guarana). There are others, such as:
Carnitine : This molecule present in the body helps burn fat by transporting lipids to the tissues.
Diet Protein Blend : Designed by our experts, the Diet Protein Blend is a mixture of proteins and nutri-fibers that limits snacking and promotes weight loss.
Decline the flavors
All these recipes can be varied and seasoned to your liking. Vary, combine and experiment in the kitchen. This allows you to break the routine and reconcile yourself with healthy eating. Do not hesitate to call on health professionals such as dieticians or nutritionists in case you need help or personalized support.
More recipes on our blog and on our Instagram account @nutrimuscle .
