Sports recipes for weight gain. Cocktail recipes for gaining muscle mass

Protein shakes are effective and delicious remedy for gaining muscle mass. They are sold in the form of sports supplements, can be prepared by the athlete himself. The latter option involves knowledge of recipes for the correct balanced ratio of all the ingredients of a nutritious drink.

Athletes who prefer turnkey solutions, you should carefully consider the choice of product. It is necessary to purchase cocktails for muscle growth only from trusted manufacturers who have proven themselves on the positive side. The best foreign companies are companies such as Optimum Nutrition, MusclePharm and Weider. Among domestic manufacturers, the brands King Protein and Pure Protein deserve attention. They are much cheaper than foreign counterparts, have good quality.

Purchased protein shakes, especially foreign ones, are a perfectly balanced product with carefully selected ingredients. Unlike them, homemade drinks for mass gain must be prepared independently, choosing the right components and norms.

The basis of homemade protein shakes is kefir or milk with an average fat content. Cottage cheese or eggs are taken as a source of protein, and carbohydrates with sweeteners are sugar, honey, ice cream, jam, fruits.

It is best to purchase products for each new portion of the drink fresh. You need to drink a cocktail after preparation in the first two hours. To obtain a mass of a homogeneous consistency, you must use a blender. Without this household appliance, achieving such a result will be quite laborious and difficult.

Mass Gain Protein Shake Recipes

Ingredients:

• cottage cheese - 150 g;
• milk - 250 ml (1 glass);
• strawberries with sugar - 150 g.

All components are placed in a blender, mix thoroughly. The sweetener, which is used as sugar, should be added at your discretion.

Ingredients:

• milk - 250 ml;
• cottage cheese - 150 g;
• cocoa powder.

Cocoa should be taken in such an amount that is most to your taste. Finding the optimal ratio will allow the preparation of several servings with different amounts of this component. The main thing to remember is that a mass-gathering drink should contain maximum amount calories achieved by adding sugar or honey.

Ingredients:

• milk - 250 ml;
• cottage cheese - 150 g;
• banana - 1 or 1.5;
• jam - 2-3 tsp

Bananas and chocolate are two of the most popular shake ingredients that bodybuilders love to taste. Regarding this drink, it is banana and jam that allow you to get high-calorie nutrition for muscle mass. Their ratio in a cocktail can be changed up or down to provide the required amount of energy value and improve taste.

Purchased sports supplements or homemade cocktails?

Ready-made supplements allow the athlete to have a complete picture of the composition of the product, the number of calories, proteins and carbohydrates in each serving. The athlete does not need to spend time buying components and cooking. This option also has a drawback. If you buy a supplement with a taste that you don’t like, you won’t be able to return the product back. And given the relatively high cost of ready-made protein shakes, homemade protein shakes are much more attractive in this regard.

The time spent on making cocktails with your own hands pays off with significant cash savings. In addition, the athlete has a chance to experiment with taste, the ratio of various components in order to increase energy value drink. If you try hard enough, you can always have your favorite protein drink freshly made.

When and how to drink protein shakes?

The daily intake of a protein shake for muscle growth is from 250 to 300 milliliters. One serving is recommended to drink about 60 or 70 minutes before training, and the other - half an hour after class.

Proteins give impetus to muscle growth, protect muscle tissue from catabolic processes. The cocktail should be drunk an hour before bedtime. This technique involves reducing the calorie content of the drink to a minimum. Otherwise, there is a risk of gaining excess fat.

Video recipe

COTTAGE COTTAGE WITH FRUIT - PROTEIN DESSERT
Ideas from the blog author
Curd is very useful and affordable protein product, which can be eaten constantly.
To eat cottage cheese every day with pleasure, to diversify tastes and get a double benefit, I recommend sometimes cooking cottage cheese with different fruits.
Put low-fat cottage cheese (no more than 2% fat) in a deep plate, put chopped fruits or berries on top and mix a little. It makes a great dessert.
I offer these options:
1. Cottage cheese with strawberries - cut strawberries into pieces so that the berries give juice and mix a little with cottage cheese. Take it if you wish dark chocolate, grate and sprinkle a little on top.
2. Apple and Pear Cottage Cheese - Slice the apple and pear into thin layers to release their juice and add to the curd.
3. Cottage cheese with banana and ice cream - spread the cottage cheese in a small layer on a plate, cut the banana into small circles on top and add a large spoonful of ice cream.
4. Cottage cheese with raisins and dried apricots - add a spoonful of raisins and a handful of dried apricots, mix with cottage cheese, in addition to protein, you will get a lot of minerals and additional energy. It is advisable to add a little kefir.
5. Cottage cheese with berries - add a handful of blackcurrants or blueberries, mix well to mash some of the berries, you can add strawberries. Together with the berries, you can add one tablespoon of condensed milk.
6. Cottage cheese with orange or tangerines - take a sweet orange or tangerines, cut them into pieces so that they give juice, mix with cottage cheese.

If desired, two or three tablespoons of kefir or one spoon of honey can be added on top.
As you can see, you can eat right and tasty!
Make sure you always have fresh cottage cheese and some fruits / berries, this is a proper and healthy diet.

BUCKWHEAT BY THE MERCHANT
Recipe sent by Alex
For cooking you will need:
1. Buckwheat
2. Lean beef
3. Onion
4. Carrot
5. Greens, salt, pepper, Bay leaf

Cooking
Finely chop the onion and carrot (carrots can be grated), chop the meat as well small pieces.
Take a deep frying pan, add a little vegetable oil, pour onions and carrots into it and add meat. Stir-fry this mixture for 10-15 minutes. Then add quite a bit of water, salt, pepper, add a couple of leaves of parsley (optional), cover with a lid and simmer for low fire another 20 minutes.
Boil buckwheat separately. After the meat is cooked, pour the boiled buckwheat into the meat and mix. Top with finely chopped herbs.

Note
This is enough famous recipe Russian cuisine, but many people forget about it ...
Buckwheat with meat and vegetables - super nutritious and healthy dish! You are getting great amount energy and proteins, vitamins, minerals ... It is on porridge with meat that you can grow real heroes.
Sometimes I separately cook this " meat sauce”and keep it in the refrigerator, and when you need to eat well, I quickly boil buckwheat and mix it with meat. Very tasty and good for muscle growth.

PROTEIN AND CARBOHYDRATE CHEESE PACKS
Recipe sent by Marina
Compound:
1. Low-fat cottage cheese - 200 gr.
2. Egg - 1 pc
3. Banana - 1 piece
4. Flour - 1 tbsp. a spoon

Cooking
Simple and delicious cheesecakes. They are perfect for breakfast.
Mix cottage cheese, egg, banana and flour until a homogeneous dough is formed.
Banana must be taken ripe so that it is well kneaded and mixed with cottage cheese.
Form small cakes from this dough and fry in olive oil on both sides until golden brown.

Note
An excellent protein-carbohydrate breakfast that is easy to prepare. Cottage cheese and egg provide valuable proteins, banana and flour provide carbohydrates. AT classical kitchen sugar is added to cheesecakes ... but this is not our method)) Sugar in pure form unnecessary even when gaining mass. This recipe uses a banana for flavor, which becomes even sweeter when fried.

CHICKEN FILLET PROTEIN SOUP
Recipe sent by Konstantin Kostyukevich
I offer a soup recipe that I think is very suitable for athletes. It is easy to prepare, even a person far from cooking can easily cook it, while the taste is quite interesting, it diversifies the menu. I hope the recipe is helpful. Good luck to you, Sergey.
Compound:
1. Chicken fillet (without bones, without fat) - approximately 500 gr.
2. Egg - 4 pieces
3. Carrot, onion, herbs, salt
4. Vermicelli (noodles) - optional to increase the amount of carbohydrates

Cooking
Chicken fillet cut into small pieces, put in a saucepan, pour 2 liters of water, salt a little.
sliced chicken fillet after boiling, cook for 25 minutes, removing the foam.
Grate the carrots, finely chop the onion and herbs.
10 minutes before turning off, remove the foam, add grated carrots, onions and vermicelli (noodles).
2 minutes before turning off, add 4 raw eggs directly to the boiling soup.
When pouring the eggs into the boiling broth, stir vigorously with a spoon!
The total cooking time of the soup is 25 minutes, then remove the soup from the fire, pour chopped greens and spices into it as desired (dill, parsley, garlic, bay leaf, pepper).
Let it brew for 10-15 minutes - it's ready.
You can use Chinese rice noodles. Soup can be cooked without vermicelli (noodles).

Note
Based on experience, I simplified and corrected Konstantin's recipe a little.
The idea is good, I myself like to cook such soups. It turns out a very nutritious and healthy dish.

EGG WHITE OMELETTE
Recipe from the blog author
Compound:
Standard portion(you get about 16 grams of protein)
1 whole egg with yolk plus 3 egg whites, add 2 tablespoons of water or low fat milk.
Medium portion(you get about 22 grams of protein)
1 whole egg with yolk plus 5 egg whites, add three tablespoons of water or low-fat milk.
Big portion(for heavyweight athletes - about 32 grams of protein)
2 whole eggs with yolks plus 6 egg whites, add four tablespoons of water or low fat milk.
Cooking
Gather right amount eggs and whites in a deep bowl, add a certain amount of liquid, a little salt and mix well with a spoon or fork.
Grease the frying pan vegetable oil(preferably olive) and reheat well.
Pour the whipped mixture into the preheated pan and immediately begin to stir vigorously with a wooden spoon. The omelet is cooked in just 1-2 minutes, stir constantly, when the whites thicken, immediately remove to a plate.
Do not add too much liquid to the proteins, otherwise the omelet will be liquid and take a long time to fry.

Egg whites are a very valuable and nutritious type of protein. Use protein omelet as a supplement to food to provide muscles with valuable proteins.
VIDEO LESSON -Protein nutrition - egg white omelette

ADDITIONAL OPTIONS
Protein omelet with shrimps
Heat the pan and grease with vegetable oil, throw 10-20 peeled shrimp on it and fry them for a couple of minutes. Fill the shrimp egg whites(portion as for an omelette) and stirring, fry for a couple more minutes. It turns out excellent tasty dish with a high amount of protein.
Protein omelet with chicken breast
Take chicken breast without bones and without fat and cut into small pieces. Heat a frying pan, grease with vegetable oil and put the chopped breast. Fry the chicken pieces until tender, about 10 minutes, then pour over the egg composition (as for an omelet) and cook, stirring for a couple more minutes.
Chicken breasts will also provide a lot of extra protein and great taste.
Protein omelet with tomatoes and herbs
Heat a frying pan and grease with oil, cut the tomato in small pieces and throw it into the pan. Fry the tomato for a few minutes, then add the chopped greens (dill, parsley, onion if desired), mix with the tomatoes and pour the egg composition on top (as for an omelette). Fry for a few more minutes until done. Tomatoes and greens give a great taste to this dish, you will eat it with pleasure! Don't forget to add some salt to taste.

SQUID AND EGG SALAD
Recipe sent by Ivan Knurov
Compound:
1. 200 grams of squid - frozen or canned squid
2. 2-3 boiled chicken eggs (only egg white can be used)
3. 2-3 fresh tomatoes medium size
4. 3-4 tablespoons sweet corn

Cooking:
If you use fresh frozen squids, then you need to boil them first. Put thawed squids in boiling water and salt a little, they cook very quickly, cook in just a few minutes.
Cut boiled squids, tomatoes and boiled eggs, add sweet canned corn. Mix all ingredients and season soy sauce or olive oil (if with oil, then you need to salt). Optionally, you can add greens - lettuce, onion, dill.

VEGETABLE SALAD WITH TUNA
The recipe was sent by Anton Varyukhin, Moscow.
Compound:
Tuna, canned own juice» (without oil), onion(or leek), tomatoes, herbs, a little bell pepper, cucumbers.
You can add some corn to taste.
Cut everything into pieces and mix.
Refueling- salt, pepper, olive oil.
It turns out an excellent, nutritious salad that contains many proteins, vitamins and minerals.
Note
Tuna is a useful product with high content protein (23g. protein per 100 g. tuna) and with low content fat.
This salad is perfect for those who are gaining muscle mass and those who follow a diet to burn fat.

PROTEIN SHAKETAI "MELTED ICE CREAM"
The recipe was sent by Rassvetaeva Svetlana
Cooking:
This is for the sweet tooth) For those who can't live without ice cream!
Pour 100-200 ml of kefir into a blender, put more frozen strawberries and add 30g protein powder(sports nutrition) with chocolate or vanilla flavor. We beat everything in a blender for a minute and it's ready. A cocktail tube and you can sprinkle with cinnamon ... If you put more strawberries, then the consistency will look like slightly melted ice cream. Happy diet everyone!

CARBOHYDRATE PROTEIN SUPPLEMENT POST MEAL
Recipe sent by Kristina Strazhnikova
Nutrient mix, provides energy and proteins.
Compound: 2 ripe banana, half a can of condensed milk, three yogurts, protein from two chicken eggs or a few quail eggs.
Cooking: Cut bananas into slices, put everything in a bowl and mix. Cover with a lid and place in the refrigerator. Easier nowhere
Application: After each meal, after about 30 minutes, eat 100-200 grams.
Note - the recipe contains raw eggs, use the product if you are sure that it is fresh and without infection.
In any case, before breaking an egg, thoroughly wash the outside of the shell!

COTTAGE COTTAGE COTTAGE
Recipe from the blog author
Personally, it is quite difficult for me to eat a lot of cottage cheese just for the sake of it, so I came up with a way to drink it.
There are only three components:
1. Skim cheese 200-250 gr.
2. Skimmed milk or just water 150-200 ml. (do not pour a lot of liquid, the cottage cheese dissolves very well)
3. Choose one of the supplements that you like best:
- one banana;
- four tablespoons of rosehip syrup (sold in any pharmacy, a useful thing);
- a few spoons of jam;
- one tablespoon of honey

Throw all the ingredients into a blender (a mixer in the form of a large glass in which cocktails are whipped) and mix for 30-60 seconds. You get a cocktail in which about 40 grams of protein at a cost of one serving of about 40 rubles. The most difficult thing is washing the blender, but even with that, the whole procedure takes five minutes.
If there is no mixer, then take diet cottage cheese 0% fat, it is soft like toothpaste, so this mixture can just be shaken well in a jar (naturally without a banana) For example, in such a special jar for sports nutrition (in the picture on the right - called a shaker).
If your body does not “take” milk very well, just pour water (you can use less water) and mix it better.

PROTEIN-STRENGTHENED COTTAGE COTTAGE WITH BERRIES AND HONEY
This version of the cocktail was sent by Valery from the city of Tallinn.
Valery is 50 years old, height 180, weight 80, bench press 120kg. for 6 times, running 10 kilometers in 50 minutes, running 400 meters in 1.03 minutes, running 100 meters in 13.4 seconds. that's it friends Train!
1. Milk or water 200-250 ml.
2. Cottage cheese 150-200 gr.
3. Protein (sports nutrition) - 25-30 gr.
4. Half a cup of blueberries or other berries
5. A spoonful of honey.
6. Optionally, add a teaspoon of linseed oil.
Mix everything in a mixer.
Flaxseed oil contains a lot of essential polyunsaturated fatty acids, which are important for metabolism, improve blood circulation, and fat processing.

MILK SHAKE

Cocktail Blender

Tips from the blog author
Exists huge variety milkshakes, they are healthy and very nutritious, they are prepared quickly in a blender from available products. If your milk is well absorbed, then I recommend buying a blender and making different cocktails regularly.
Everything is almost the same as in cottage cheese cocktail, only without cottage cheese, the main thing is milk.
Milk is an excellent source of valuable proteins, vitamins and minerals.

Cooking
Pour a portion of milk into the blender - one large glass
Now select only TWO of any ingredients from the list, add to the milk and mix for 30-60 seconds.
1. One banana
2. Spoon of honey
3. Portion of protein -30 gr. (sports nutrition)
4. Half a cup of blueberries or strawberries or half a peach
5. 50-100 gr natural ice cream
6. 100-200 grams of yogurt

Attach this list with a fridge magnet and make different delicious cocktails more often.
The advantage of the cocktail is that if you don’t feel like eating (for example, in the heat or early in the morning), you can easily drink delicious “liquid food”))

SCHEME FOR DIFFERENT SALADS
Idea from Maxim
Maxim offers to make a table with ingredients that will help to cook different nutritious salads. In this scheme, all components are divided into groups. As a result, we made such a simple hint:
1. Choose a protein base (1-2 types): Chicken breasts, turkey fillet, lean beef, shrimp, squid.
2. Choose vegetables (2-3 types): Tomatoes, cucumbers, Bell pepper, radish, canned peas, cabbage, carrot
3. Choose greens (1-2 types): green onion, leek, dill, parsley, lettuce.
4. Optional ingredients at will: Cheese, boiled eggs
5. Choose dressing: Olive oil, other vegetable oil, kefir, mayonnaise

Based on this, you can very easily make this or that salad.
Boil and cut the protein base from point No. 1, cut vegetables and herbs, add dressing, mix everything and salt - healthy salad ready.
Meat products and vegetables are a natural and very healthy food.

CHICKEN MEAT WITH RICE OR PASTA
Recipe from the blog author
Chicken meat is very good source valuable proteins and minerals, and rice and pasta are excellent carbohydrates.
Products used:
1. Chicken white meat (fillets or chicken breasts)
2. Rice or pasta(preferably spaghetti)
3. One or two tomatoes
4. Onion - one or two pieces
5. Vegetable oil

Boil rice or spaghetti first.
Heat a frying pan and pour a little vegetable oil (such as olive oil).
Cut the onion into rings and chicken meat into small pieces (so that the meat is quickly fried)
Fry the onion rings over high heat for a couple of minutes, then place the slices on top chicken meat, salt a little and stir.
After a couple more minutes, add the chopped tomatoes.
Continue frying this mixture over medium heat for another 5-10 minutes, depending on the size of the chicken pieces. Tomatoes will give juice and the meat, after cooking a little in it, will become soft.
Additionally, during frying, you can add to taste lemon juice, chopped green onion, mayonnaise, pepper and garlic, choose what you like (I always try different options).
Stir well periodically.
Chicken meat with onions and tomatoes should not become dry, if it dries too much, reduce heat or cover or add more tomatoes.
When you see that the meat is ready, add boiled rice or spaghetti there and mix well. Continue to fry for a few more minutes, reducing the heat so that everything is well soaked and mixed.
If you add spaghetti, they should be boiled and drizzled with vegetable oil.
If adding rice, then add a little more oil to the pan.
By the way, sometimes, instead of chicken meat, I use shrimp, in which case everything cooks even faster, since the shrimp are fried for only a couple of minutes (but they, however, still need to be cleaned)
If you have problems gaining weight, learn how to cook tasty and varied!

Find out mass-gaining recipes that will quickly replenish lost calories after a hard workout and help you recover quickly.

The content of the article:

No matter how active you are in sports, without the right nutrition program it will be impossible to achieve the desired result. During this period, you need to eat a huge amount of food, and if you make mistakes when compiling a diet, then most likely you will gain not muscle, but fat mass. Gaining mass is quite difficult and sometimes it is more difficult to achieve the desired result than when losing weight. Today we will talk about the rules of nutrition and give examples of dishes for weight gain.

Principles of compiling a nutrition program for mass gain

It is the latter substances that remain ignored by girls who want to get rid of fat and, with the help of muscles, make their figure more attractive. When compiling your program for weight gain, you need to focus on its overall energy value, level of physical activity and your own body weight.

• For a dense physique - body weight x 30 +500.
• For a lean physique - body weight x 30 + 1000.

• Protein compounds - 30 percent.
• Carbohydrates - 60 percent.
• Fats - 10 percent.

Mass Gain Recipes

• Chicken meat is not fatty (brisket or fillet are the best option).
• A couple of tomatoes.
• Pasta or rice
• Two bulbs of onion.
• Vegetable oil, preferably olive.

Salads

Choose the basis of the salad and these products should contain a large amount of protein compounds. You can take, say, seafood (shrimp, squid, etc.), rabbit meat, chicken, etc. After that, you need to choose a couple of vegetables that are suppliers of micronutrients. Try to use only fresh vegetables and preferably seasonal ones.

You can decorate the salad with herbs, using it to taste. The best gas station for your salad will be olive oil, but you can use, for example, low fat yogurt, lemon juice or kefir.

As an example of an excellent mass-gathering salad, you can use next recipe. Cut the squid into rings and add a couple of tablespoons of corn, two eggs (finely chopped), a couple of tomatoes and greens to them. All this must be filled with vegetable oil.

Curd desserts

How to eat right to gain muscle mass as quickly as possible, see this video:

Exercising alone is not capable of providing either weight loss or beautiful figure, no relief muscles. You can achieve the desired result only with proper correction of the daily diet. Gaining mass, and it is muscle, not fat, can be much more difficult than just losing weight, and only proper nutrition for gaining muscle mass.

There are whole lists useful products, and often many have heard which products for gaining muscle mass are most effective. Meat, eggs, cottage cheese, protein shakes, but it is impossible to limit this menu for gaining muscle mass. should be balanced in all respects, while being very diverse.

The body should have enough slow carbohydrates, healthy fiber, animal protein. The latter is especially often neglected by girls and women, trying to simultaneously remove excess fat and pump up beautiful muscles. Proper nutrition for gaining muscle mass should focus on calorie content in relation to the degree of physical activity and the total actual weight.

Menu for weight gain calorie content can be calculated by a simple formula: you multiply the number of kilograms by thirty, and then add 500 if the physique is large, dense, or 1000 if the body is thin and the metabolism is very fast. The resulting amount of kilojoules of food energy should consist of thirty percent of protein, sixty of complex carbohydrate substances, ten of fats.

This is the universal proper nutrition for gaining muscle mass. Standard Products for gaining muscle mass can be surprisingly varied. Dishes from the menu for mass gain can be very tasty, and not only healthy. You can use the simplest recipes if you do not want to create your own or spend too much time cooking. This article will present several simple recipes for muscle building.

So, the first recipe is chicken meat with a side dish. The recipe contains products for gaining muscle mass, which contain both healthy protein and complex healthy carbohydrates. Thus, by eating such a dish, you achieve two goals at once: you give the muscles building material, and the body energy for a long time.

Chicken meat with a side dish for mass gain

For cooking you will need:

• lean chicken meat, preferably chilled fillet or breast
• a couple of tomatoes
• some rice or pasta of your choice for garnish
• two pieces of onion
• olive oil

To start, boil the side dish until fully prepared. Then cut the onion into thin rings, the tomatoes into small pieces, and the meat into very small cubes. First, send the onion to the hot pan and, after a short frying, the chicken pieces.

Fry everything until golden brown, and this is just a couple of minutes and then add the tomatoes. Leave everything on medium heat for another ten minutes and then put the side dish in the same place. Everything is fried together for another five minutes. So quickly the dish can be prepared precisely thanks to the finely chopped chicken.

It is possible to diversify various additives in the dish: sesame seeds, lemon juice, peppers and spices, garlic, various greens. Instead of chicken, you can use shrimp as well, and then you can reduce the cooking time to just ten minutes.

A few simple salad schemes for gaining muscle mass

Nutrition program for weight gain must include salads. It is an excellent source of energy, vitamins and trace elements. Salad is indispensable for snacks, lunch and evening meals. The nutrition program for weight gain involves the use of a special salad preparation scheme.

First, choose a base that is high in protein: squid or shrimp, chicken or turkey, lean beef or rabbit meat. This is the main "satisfying" ingredient in the salad. Now choose vitamins in the form of vegetables, optimal amount two or three vegetables. It is better to give preference not to canned, but fresh vegetables and best of all seasonal, and not greenhouse from distant tropical countries.

For additional benefit and beauty, choose greens, one - three types. Parsley and green onions are very useful, dill will give a special flavor, and different types salad will be an excellent "filling" for the dish, increasing its volume without increasing the calorie content.

Now choose a gas station: except olive oil you can use natural sweet yogurt or kefir, lemon juice. If the salad should become the main dish on your table, choose an addition: boiled eggs or cheeses.

Examples of salads for weight gain:

• Cut the squid into rings, add a couple of tablespoons of corn, two finely chopped eggs, a couple of large tomatoes and any greens to taste. Drizzle with olive or pumpkin oil.

• You mix tuna in "own juice" from canned food with corn, tomatoes, onions, bell pepper, optionally you can add fresh cucumbers. Season with salt and olive oil.

Scheme cottage cheese desserts for gaining muscle mass

The last recipe healthy dessert. Cottage cheese goes well with fruits and berries. You can leave the cottage cheese grains or grind in a blender until smooth.

Add whatever you like: from apples and pears to strawberries, dried apricots and tangerines. It is better to choose one and then add some honey to enhance the taste. You need to cut fruits finely so that they quickly give their juice, then you will not need dressing in the form of sour cream or kefir.

Examples of desserts for mass gain:

• You mix cottage cheese with finely chopped strawberries, and sprinkle your dessert with grated chocolate or coconut flakes on top.

• You mix cottage cheese with slices of peeled and testicles apples and pears, if necessary, put a spoon or two of sour cream or kefir.

• You can mix cottage cheese with any wild berries(strawberries, blueberries, lingonberries) for two hundred grams of cottage cheese, one handful of berries (you can mix them). On request in curd masses you can add condensed milk or honey.

All your hard and diligent work in gym loses all meaning without the support of a good and balanced diet. Below you will find 4 recipes that will help you get closer to your cherished goal on the path of self-improvement.

To build muscle mass, you need to lift not only weights, but also a fork to your mouth. And it shouldn't be cherry pie or fast food, but food that provides the body with the right ratio of nutrients for size and strength. Only then you will see the desired result.

That's why these recipes are here. Use them in your diet to enrich your every day with healthy protein foods. Breakfast, lunch, dinner and post-workout shake - it's all here! You will definitely enjoy the delicious tastes of these dishes. And the protein content in each of them can easily compete with a portion of any.

The cooking method is very simple and does not require special skills, and all the ingredients are easily accessible. Let's go to the kitchen and make some muscle building fuel.

super omelette

Ingredients

• 100 gr chicken breasts
• 3 whole eggs
• 6 egg whites
• 50 gr avocado
• 4 cherry tomatoes

How to cook

1. Fry the chicken breasts in a skillet (5 minutes per side over medium heat).
2. Transfer the breast to a plate, wash the pan.
3. Mix the eggs with the protein and pour into the pan.
4. When the omelet is browned enough to flip over, place the chicken breast on one side. Top with finely chopped tomatoes.
5. Cover the breast with the other half of the omelette. Hold in the pan for another 2 minutes on one side, and then the same amount on the other.
6. Ready! It remains only to turn the avocado into mashed potatoes and decorate the resulting dish with it.

Tropical Protein Shake

Ingredients

• 2 measuring spoons Vanilla Protein Combat Powder by MusclePharm
• 350 ml milk 2.5%
• 100 gr mango
• 100 gr papaya

How to cook

1. Throw all ingredients into a blender.
2. Grind for 20-30 seconds.

superhero chicken breast

Ingredients

• 350 gr chicken breasts
• 2 teaspoons honey
• 1 tablespoon orange juice
• 1 teaspoon lemon juice

How to cook

1. Preheat oven to 200°C.
2. Spray the ceramic dish with special non-stick oil spray, and then place the breast.
3. In a separate bowl, mix honey and freshly squeezed juices. Pour in the breast.
4. Cover the bowl with foil and simmer for 10 minutes.
5. Remove the dish from the oven, turn the breast over and return it back. Hold under the foil for another 10 minutes.
6. As a side dish, use vegetables (peas, corn, green bean, broccoli and cauliflower).

Grilled steak

Ingredients

• 400 gr beef (flank)
• 70 ml soy sauce
• 3 pinches black pepper
• 1 teaspoon sesame oil
• 2 garlic cloves
• 1 teaspoon sesame seeds
• 1 handful of green onions

How to cook

1. Combine all ingredients in a bowl except meat and green onions.
2. We put everything in a baking sleeve, shake well and let it marinate for 30 minutes.
3. Heat up the grill to maximum.
4. Cook the steak for 5 minutes on each side.
5. At the end we decorate the dish green onions and vegetables.