Red meat is very high in protein and zinc, both of which can help to support muscle growth. Traditional pepper steak often has a rich sauce so use a few spoonfuls of sour cream to help reduce your dairy intake. Also, replace the potatoes with sweet potato to increase your intake of low-glycemic carbs and release more energy.
Quick and simple, a chicken stir-fry is an excellent source of protein and other essential nutrients such as vitamin B. Although brown rice is generally a healthier option, white rice has a high glycemic index which helps replenish your muscles with glucose and aid repairs.
This meal is perfect for a post weight lifting session. Combining salmon, rice, sweet potatoes and vegetables; “The Lifter’s Lunch” offers omega-3 to aid muscle repairs and vitamins B6 and B12 for energy. According to Men’s Health Magazine,
“A study presented at the International Society of Sports Nutrition found a combination of 1-5g of creatine, 30-40g of protein, 50-100g of carbs and up to 30g of fat was the best mix of nutrients for creating muscle growth when eaten directly after a brawn-building workout. The salmon gives you the protein, creatine and fat, while the potato, rice and veggies take care of the refuelling carbs.”
Drinking a protein shake after your workout is also a great way to help build and repair muscle. We stock a range of fitness nutrition, ideal for your post workout shake.
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