Bodybuilding is incomplete without proper nutrition and regular exercise. Usually, bodybuilders go through two stages: bulking and cutting. They consume a calorie-dense and high-protein diet during the bulking stage to slightly increase their body mass. In the cutting stage, they reduce their calorie intake to lose fat and maintain muscle fat. A person needs to break down macronutrients, that is 55–60% of calories from carbohydrates, 25–30% from protein, and 15–20% from fats. Bodybuilders or anyone who is building their body should consume clean, lean, and whole foods like lean proteins, complex carbohydrates, fruits, and vegetables. This will keep their energy levels high during workouts and throughout the day.
A healthy outside starts from a healthy inside. Thus, it is vital to eat healthy food. In this blog, you will get to know about the best body-building meals for muscle gain if you are a bodybuilder or if you are a beginner.
Best body-building meals for muscle gain
1. Avocado and Salmon Quinoa Bowl
Here is a small recipe to make this delicious, nutritious, and fulfilling meal.
Ingredients
- 1 cup of mixed greens
- ½ cup of quinoa and ½ cup of chopped cherry tomatoes
- ¼ cup of cucumber and red onions (diced)
- 1 whole avocado (diced)
- 4 oz salmon fillet
- Juice of one whole lemon
- 2 tablespoons olive oil
- Fresh herbs or any seeds (pumpkin, sunflower seeds, or seeds of your choice)
- Salt or pepper to taste
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Instructions to Cook
Take a bowl and add one cup of boiled quinoa, cucumber, red onions, and greens, and top it with avocado. Keep the salmon over the salad and dress it with 2 tsp olive oil, salt, and pepper. Enjoy!
The best time to Eat this meal
You can eat this for lunch or dinner or can have this savory dish post-workout within 30 – 60 minutes.
Nutritional Benefits
This quinoa salmon salad is full of protein, omega-3s, healthy fats, fiber, and essential vitamins which will help you in gaining muscle. This can be counted as one of the best body-building meals post-workout.
2. Greek Yogurt Egg Oatmeal Bowl
Ingredients
- Optional: honey or some fresh fruits for sweetness.
- 2 Eggs
- 1 cup of Greek yogurt or milk
- ½ cup of cooked oatmeal
- A handful of mixed nuts (e.g. almonds, cashews) and seeds (chia seeds, flax seeds)
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Instructions to Cook
Take a bowl, add some cooked oatmeal and Greek yogurt, and top it with some nuts and seeds. Drizzle some honey or add some chopped fruits as per your wish.
Nutritional Benefits
This highly nutritious dish supports muscle recovery, encourages a healthy digestive system gives energy and it helps one maintain a healthy heart.
3. Poultry beans and tofu for muscle Gain
Ingredients
- 2 cloves of garlic and ginger
- 1 cup of cooked chicken breasts, beans (black beans, kidney beans, or chickpeas)
- 1 cup firm tofu, cubed
- 2 cups of mixed vegetables
- 2 tbsps of olive oil or sesame seeds
- 2 tbsps of soy sauce
- Salt and pepper to taste
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Instructions to Cook
- Press the tofu to remove excess moisture, then cut it into small pieces
- Heat a pan and cook the tofu well till it becomes golden-brown
- Stir-fry some vegetables until they become tender, and add some ginger garlic paste
- Combine the vegetables, boiled beans, tofu, and chicken breasts
- Add some salt or pepper to taste and season it with some greens and sesame seeds.
The Best Time to Eat this Meal
You can have this meal post-workout, lunch, or dinner. You can consider this as a healthy snack option.
Nutritional Benefits
This meal encourages muscle gain, with high protein, healthy fats, and carbohydrates that support muscle repair and provide energy.
4. Chocolate Milk for Muscle Gain
Chocolate milk is a healthy drink for people who want to build body and want instant results of muscle gain. Here is a list of ingredients and the Recipe for the same.
Ingredients
- Pinch of salt
- 1 cup of low-fat milk
- 1 tbsp of unsweetened cocoa powder
- 1-2 tsp of honey or maple syrup
- Optional: 1 tbsp of protein powder
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Instructions to make the Chocolate Drink
In a blender, mix all the ingredients mentioned above and have the chocolate drink warm or cold. It can be a comforting and nutritious drink.
The Best time to drink
You can have a chocolate drink 30 minutes after your workout or during breakfast with a balanced meal.
Nutritional Benefits
This chocolate drink is full of protein, calcium, and antioxidants, that support muscle recovery and hydrate one’s body post-workout
5. Banana and Nut Butter
Banana and Nut Butter is a good and lightweight snack one can have before going for a workout.
Ingredients
- 1-2 tsp of almond or peanut butter
- 1 large Banana
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How You Can Eat It
You can have both of them together or make a slice of banana and dip it in any of your favorite nut butter.
The Best Time to Eat This Snack
The ideal time to eat this snack is 30 -45 minutes before going to workout.
Nutritional Benefits
The potassium present in bananas supports muscle function and the healthy fats and protein in almond and peanut butter help in muscle repair and growth. This snack is a good option for muscle gain.
You can also have other meals before your workout, such as cottage cheese with pineapple or Greek yogurt mixed with cereals or oats. These foods contain carbohydrates and protein that will provide you with energy before your training and encourage muscle growth.
Final Thoughts
These are some of the best body-building meals that will provide you with high-quality proteins, healthy fats, and complex carbohydrates and can be eaten post or pre-workout. They will not only provide energy for workouts but will also support muscle recovery and growth.