Recipes for protein dishes for every day. Nutrition programs in bodybuilding: a bodybuilder's menu for every day for a man for the gym Bodybuilder's dishes

Proper nutrition for a bodybuilder is no less important than proper and regular training. The statement that muscles are forged not in a rocking chair, but at a table, no longer raises any doubts. In order for the main meal not only to meet the requirements of a bodybuilder’s diet, helping to build the body of dreams, but also to be eaten with pleasure, it is necessary to have a couple of good recipes in your arsenal. In this article we will share them with you.

Rules for balanced sports nutrition

For a bodybuilder, it is very important to be able to correctly distribute the value of the diet throughout the day in terms of energy:

Breakfast should account for 25-30% of calories
Second breakfast should provide 20% of calories
Lunch should account for at least 35-40% of calories
Dinner - this meal should contain only 10-15% calories.

By the way, the athlete’s body must receive the main daily portion of protein at lunchtime. In general, the ratio of proteins, fats and carbohydrates should be: 3:1:5. To dry muscles, bodybuilders will be able to apply the rules of carbohydrate alternation when preparing their diet.

Lunch menu options for an athlete

Lunch 1

200 gr. fresh vegetable salad with vegetable oil
125 gr. canned tuna
2 slices whole grain bread.

The calorie content for lunch is about 380 Kcal.

Lunch 2

200 gr. it is possible to cook broccoli boiled or stewed;
150 gr. chicken breast (skin removed).

The calorie content of lunch is about 200 Kcal.

Lunch 3

150 gr. beef (tenderloin) medium rare;
200 gr. low-fat cottage cheese (for taste, you can season it with nuts or honey).

The calorie content of lunch is about 290 Kcal.

Let us emphasize that during the drying period, athletes do not make concessions to themselves in terms of food. But a weight-bearing bodybuilder can eat a very varied diet.

Choosing foods for lunch

White chicken meat, eggs and rice porridge in a bodybuilder’s diet must be supplemented with fresh vegetables and fruits, which will provide the body with vitamins and give the necessary energy.

Every meal you eat should include a salad of fresh vegetables and herbs. This dish will improve digestion, simplify the digestion of meat products, and will prevent the accumulation of cholesterol in the body. Cucumbers, tomatoes, broccoli, dill, arugula and basil are especially needed: they suppress the production of the hormone estrogen in the athlete’s body, which interferes with the accumulation of muscle mass. Honey for bodybuilders will also help enrich the diet. Drinks with honey are highly recommended as they increase the body's performance throughout the workout.

You need to ensure that your diet contains as few foods as possible that are sources of bad cholesterol. Mayonnaise, butter, margarine and various high-calorie sauces should be excluded. It is recommended to cook only with vegetable (preferably olive) oil.

Fatty meats such as pork and beef should not be eaten. Instead, it is better to include turkey fillet and white chicken in your diet.

Recipes for the right dishes for a bodybuilder's diet

Many people think that a bodybuilder’s diet is quite monotonous. This is usually true. But if you show your imagination (or use our recommendations), it is possible to create a menu that will transform meals into a real holiday! We bring to your attention a recipe for one of the many dishes that an athlete will eat with great pleasure, of course, if he is not cutting!

Pancakes stuffed with mushrooms and chicken

Ingredients needed for the test:

A glass of milk
4 eggs
Tablespoon of flour
Sugar and salt (0.5 tsp each)

Filling ingredients:

Chicken fillet (300 g)
Champignons (200 gr)
Onion (1 head)
Cheese (150 gr)
Natural yogurt or low-fat sour cream (100 g)
Pepper and salt

Preparation

Gently mix all the ingredients for the dough, fry the pancakes in a frying pan until golden brown.
Chop the onion, sauté it in a frying pan (do not overdo it with oil, there should be very little of it)
Add finely chopped mushrooms and diced chicken fillet to the onion
Add chopped herbs and half the grated cheese to the pan
Add salt and pepper to the filling if necessary.
Place the filling in the center of the pancakes, roll them into envelopes and place in a baking dish, pre-greased.
Grease the pancakes with natural yoghurt (sour cream); if you wish, sprinkle them with cheese on top.
Place the dish in the oven preheated to 200 degrees for 25 minutes.

If it is still not possible to use the required daily intake of the necessary substances, it is possible to start using special vitamins for bodybuilders.

To make it easier for you to plan your diet, think in advance about what specific dishes you will prepare. Such planning will help you buy all the necessary products and avoid a monotonous diet consisting of dishes that have already become boring. Eat healthy and tasty!

The success and effectiveness of your workouts depends 50% on how well you plan your diet. Both when training for mass gain and when losing weight, following a diet is often problematic, as a result of which many athletes stop following it and do not get the desired results. In this article, we have prepared for you the most delicious bodybuilding snacks that will help you follow your diet with pleasure!

Protein recipes for weight loss

Chicken soup with egg and tofu

Prep - 5 minutes, cook - 30 minutes.

Ingredients for 2 servings:

1 chicken breast;
1 liter of water;
2 eggs;
1-2 cloves of garlic;
several cubes of tofu;
lemon juice;
salt pepper.

Preparation:

Pour 1 liter of water into the pan and cook the chicken fillet for 20 minutes. Remove the chicken, cut into pieces and return to the broth. Add one egg to the boiling broth, stirring constantly, and hard-boil the second egg. Add a little salt. Cut the boiled egg and tofu into pieces and add to the broth. Chop the garlic and add to the soup. You can add a few drops of lemon juice to the soup.

Canned fish soup

Prep - 5 minutes, cook - 15 minutes.

Ingredients for 2 servings:

2 jars of canned fish in its own juice (150 g each);
1 liter of water;
1 onion;
3 bay leaves;
a bunch of dill;
salt and pepper.

Preparation:

Pour water into a saucepan and boil. Add salt. Finely chop the onion. Mash the fish with a fork without draining the juice. Add onion and bay leaf to boiling water. Spice up. Add fish to the broth and cook for 5 minutes. At the end, chop the dill.

Roast veal

Preparation - 10 minutes, cooking - 60 minutes.

Ingredients for 4 servings:

1 kg of veal;
1 clove of garlic;
1 large shallot;
1 bouillon cube lean meat broth;
1 tablespoon of a mixture of oregano, basil and Provençal herbs;
1 glass of water;
salt and pepper.

Preparation:

Season the meat with salt and pepper, then brown first over high, then over medium heat. Chop the shallots, mince the garlic. When the meat is browned, add a bouillon cube dissolved in 1 glass of water.

Cut the roast into pieces and serve - you can with tomato sauce (tomato paste without sugar).

Ham rolls

Prep: 10 minutes, cook: 0 minutes.

Ingredients for 4 servings:

8 pieces of lean ham;
200 g low-fat soft cottage cheese (0%);
1 clove of garlic;
a small bunch of green onions;
4 sprigs of parsley.

Preparation:

Peel and chop the garlic, wash and chop the onion, then mix with cottage cheese. Brush the ham pieces with the mixture and roll into rolls.
Place in the refrigerator for 30 minutes to allow the curd to set. Decorate the rolls with parsley.

Fish cutlets

Prep time: 10 minutes, cooking time: 20 minutes.

Ingredients for 6 servings:

1 kg cod;
200 g crab sticks or crab meat;
1 medium onion;
1 egg;
100 ml skim milk;
oat and wheat bran for breading;
salt pepper.

Preparation:

Pass the cod, crab meat and onion through a meat grinder. Add egg and salt to the minced meat. Mix well. Form cutlets.

Pour skim milk over the oat and wheat bran to make them swell a little. Roll the cutlets in bran and fry for a couple of minutes on each side.

Smoked salmon with cottage cheese

Prep - 5 minutes, cook - 40 minutes.

Ingredients for 2 servings:

4 pieces of smoked salmon;
300 g low-fat soft cottage cheese (0%);
100 g low-fat granular cottage cheese (0%);
1 small jar of salmon caviar;
salt and pepper.

Preparation:

Mix soft and granular cottage cheese. Add caviar, salt and pepper. Brush the salmon pieces with this mixture and roll them into rolls. Tie with green onions or secure with toothpicks. Place in the refrigerator and remove just before serving. Decorate with caviar.

You can use these protein recipes for both breakfasts and dinners; both at and . And for the third, we have prepared something special for you: . Now you can fully enjoy the training process, getting the necessary nutrients from the “right” desserts.

Jocks are dried mainly before competitions so that the muscle definition looks more impressive.

A gym without proper nutrition will not give the desired effect. A balanced diet is one of the components involved in building a beautiful body, helps build muscle mass and prevents you from putting on extra pounds.

The pitches before and after drying are really very different. After drying, the biceps and triceps are drawn much more clearly, the abs on the stomach are more noticeable, because the drying diet burns fat under the skin. The skin fits tighter to the muscles, revealing the relief of the jock in all its glory. By the way, to find out how much fat you need to “dry” the muscle, you can use an online calculator and calculate what is currently available. Then check the table and find out what percentage of body fat is acceptable for a male or female bodybuilder.

Grocery list

The essence of nutrition for building a beautiful body: more proteins and carbohydrates. Protein is the building material for muscles. Protein supplies the body with nitrogen, it accumulates in the muscles and allows them to fully recover. Carbohydrates provide energy and are involved in protein synthesis.

Semi-finished products, fatty, spicy and salty foods, sugar and flour products are prohibited.

The list of favorite foods for jocks, containing large amounts of protein and carbohydrates and helping to gain weight, includes:

Porridge – , ;
– source of carbohydrates and vegetable proteins;
– the optimal amount is 2–5 pieces per day, yolks can be up to 10 pieces;
Chicken breast and chicken fillet are a source of proteins; it is better to cook them boiled;
Oatmeal is a source of slow carbohydrates, will provide the body with energy for 3-4 hours, and also contains vegetable protein;
Pasta holds the record for 200 calories per serving;
Seafood, fish (especially fatty varieties);
low-fat varieties;
Milk, cottage cheese and low-fat;
Apricots or dried apricots are a healthy heart for a bodybuilder, they contain potassium, beta-carotene, vitamin C;
Lean veal or beef, preferably in the form of meatballs and steamed meats. In addition to protein, meat contains vitamins B12 and B6, and other microelements;
Sweet potato (sweet potato) – contains beta-carotene, potassium and vitamins C and B6;
Yogurt – contains calcium, improves digestion;
Tuna is a source of protein;
– these are light carbohydrates, potassium, vitamin C. They will quickly raise blood sugar levels;
Kiwi – contains a large amount of vitamin C, potassium;
Orange juice – carbohydrates, vitamin C, carotenoids, potassium and folic acid. The juice will help increase your blood sugar levels instantly;
Blueberries are the strongest antioxidant, contain potassium, zinc, magnesium, vitamin C - will help the bodybuilder maintain vision;
Nuts - no more than 30 grams of any kind, since in addition to a large amount of protein they also contain fats;
Water – a training bodybuilder needs about 3.5 liters of water per day to absorb proteins and carbohydrates, and replenish fluid losses in the body during physical activity.

Menu for every day

As an example, we give a sample menu for a professional and a beginner for 5 days.

Breakfast:

Day 1: oatmeal porridge 100 grams, with fruit, 2 boiled eggs;
Day 2: porridge 3 cereals 100 grams, sandwich with cheese and ham, glass of low-fat milk;
Day 3: Rice porridge 150 grams, banana, glass of 1% kefir;
Day 4: Buckwheat porridge 150 grams with chicken fillet, cottage cheese 100 grams, orange juice;
Day 5: buckwheat porridge 100 grams, 5 egg white omelette, apricot compote.

Day 1: 300 grams of fish with 200 grams of rice, orange juice;
Day 2: Chicken breast, 200 grams, salad with peppers and tomatoes, seasoned with mustard and vinegar, dried fruit compote;
Day 3: Oatmeal, a piece of boiled veal, a glass of low-fat kefir;
Day 4: boiled potatoes, steamed beef cutlets, 1% kefir;
Day 5: Pasta with minced meat (“navy style”), grapefruit juice.

1 day: chicken fillet, rice;
Day 2: oatmeal and beef meatballs, low-fat kefir;
Day 3: pasta, chicken breast, orange juice;
Day 4: boiled fish (fatty varieties), rice, 1% kefir;
Day 5: boiled potatoes, beef cutlets, apricot compote.

Remember that a muscleman’s meals should not be 3 times a day, but 5-6 times a day, but due to our busy schedules, it’s not always possible to find time to eat. In this case, snacks will help out; for them you also need to choose products that help in gaining muscle mass.

Snacks: apples, yogurt, protein shake, tuna salad, low-fat cottage cheese, 1% kefir, a glass of low-fat milk, yogurt, pizza, nuts, bananas.

Dish recipes

The Champion cocktail is good instead of food. Mix in a blender: 500 grams of 1% kefir, 2 tablespoons of oatmeal, 1 banana, 100 grams of low-fat cottage cheese
Salad "Jock". Green salad leaves and canned tuna dressed with vinegar.
Porridge "Explosion". Add protein powder and 3 egg whites to oatmeal.
Drink “Give me protein and carbohydrates!” Mix protein, milk, fruit in a blender.
"Bodybuilder's Chicken" Soak the chicken in garlic and spices for several hours. Bake in foil in the oven or air fryer.
Roast veal. Salt, pepper, fry 500 grams of veal (for 2 servings), add onion and garlic, add 1 glass of water, seasoning, simmer until done.
Rolls with cottage cheese and ham. Mix cottage cheese with garlic and onions. Grease the ham pieces and roll into rolls.

Fish soup “Bachelor”

For 1 liter of water:

2 cans of canned fish in its own juice
1 liter of water;
1 onion;
3 bay leaves;
A bunch of dill;
Salt and pepper.

Place mashed canned food, onions, spices, and bay leaves into boiling water. Cook for 5 minutes.

Fish cutlets

For 3 servings:

500 grams of cod or other fish
100 g crab sticks or meat
Bulb;
Egg;
100 ml milk;
Salt pepper.

Grind cod, crab meat and onion in a meat grinder. Add an egg, mix, make cutlets, steam.

For fast metabolism, you need fractional meals: small portions 5-6 times a day or every 2-3 hours. This diet results in rapid muscle growth. The principles of separate nutrition should also be observed in the diet of jocks for better metabolism of the food eaten. You cannot eat fats and carbohydrates together, with the exception of dishes such as fried potatoes, pasta, seasoned pasta, buns with cheese, etc. Drinking alcohol is undesirable or its amount should be minimal, as it contains sugar.

To build muscle, diet must be combined with physical activity. you need to eat slow carbohydrates (oatmeal, brown bread, vegetables, cereals), and fast carbohydrates (baked goods, chocolate, white bread, bananas, jam, honey, raisins).

We recommend keeping a count of your calorie intake. To grow muscles, you need to eat 500 calories more calories per day than you burn. The optimal amount of carbohydrates per day is 4.5 grams per kilogram of weight. A safe amount of fat is 15-20% of the total calorie intake per day. The main and most useful types of cooking for jocks are: baking, boiling, stewing.

Hello to all beginners and those who have become adherents of bodybuilding! How much has already been said that a real bodybuilder consists of training, a balanced diet and proper rest, during which processes of muscle mass growth, strength gain, and texture formation occur simultaneously and sequentially.

Proper nutrition for bodybuilding – This is the basis for obtaining the desired result in this sport. After all, the whole meaning of bodybuilding rests on it, because it is the center of the trinity, the tip of the triangle, no matter which way you turn it.

Food for a jock:

At the forefront

When working out in the gym, strength exercises with weights, a lot of energy is spent, the replenishment of which we get from food, and the process of filling tired muscles with energy occurs during rest.

The word “correct” implies a sufficient, reasonably distributed amount of protein, carbohydrates, and fats per day. For example, this: proteins – 30%, carbohydrates – 60%, fats – 10%.

You should choose 5-6 meals a day, so it will be absorbed faster, and the daily calorie intake should be 3000.

Let's replace sugar with honey, limit ourselves to a small amount of salt, give up flour, confectionery, chocolate and coffee, fatty foods, animal fats, since they are deposited around internal organs, contributing to obesity, and we need food to be converted into energy.

With natural products, the body receives a substantial amount of necessary substances. To build muscle, we need amino acids, which protein breaks down into. For this to work, 2 grams of protein per kilogram of body weight is optimal. We get protein by eating the following foods:

Fish and seafood;
lean meat (chicken, veal, rabbit, turkey);
cottage cheese, low-fat milk, fermented milk products.

Carbohydrates will provide us with strength for physical activity and recovery after it. 500-600 grams per day will enrich the body with insulin, which transports amino acids to the muscles. It is recommended to take carbohydrates an hour before training and not before bedtime. Carbohydrates will come from the following foods:

low-fat dairy products;
noodles, durum wheat pasta;
whole grain bread;
cereals;
nuts;
fruits;
vegetables;
legumes

A bodybuilder's menu cannot do without unsaturated fats, rich in biologically active substances that are easily digestible and high in calories (the daily intake is no more than 15% of incoming food):

nuts;
olive oil, peanut oil;
avocado;
fish (halibut, salmon, cod liver).

You ask how to cope with all this and create a daily diet? Study the texts of food labels, they indicate calories, composition, tables of caloric content of products are freely available on the Internet. For example, here is a 3000 calorie set:

in the morning: 3 eggs, cottage cheese (200 g), butter (30 g), bread (100 g);
snack: vegetables (150 g);
lunch hours: meat (400 g), bread (100 g), porridge (500 g), fruit (100 g);
snack: fruit (100 g);
for dinner: 2 eggs, cottage cheese (200 g), fruits (100 g), vegetables (150 g).

Before going to bed, you can drink a gainer or protein shake so that your muscles continue to be saturated.

About separate and fractional

As for fractional nutrition, it is fractional for bodybuilders. Here, special recipes are not needed when the daily food intake is divided into five or six meals. It’s like throwing wood into a firebox so that the fire doesn’t go out and burns evenly.

The muscles do not waste energy on obtaining protein from the body’s internal reserves if it is given to them in time. On time - this means one and a half, two hours before classes or an hour, one and a half after.

Professionals do not advise introducing innovations during weight training. There are many videos on the Internet on this topic. Separate nutrition, for example, in this case does not make sense.

Although protein without carbohydrates will be absorbed better, how will the amino acids get where they need to go? And it’s not a fact that there are no problems. In all other circumstances, separate nutrition, for example, when cutting or for weight gain, is very suitable.

To lose excess weight, carbohydrate intake can be practiced once or twice a day (porridge for breakfast), the rest will be protein and vegetables. It’s more difficult when gaining weight.

You will have to eat eight or nine times or every two hours. Divide the meals into carbohydrate and protein: three times 70 g of the former and five times 30 g of protein.

If you reduce the number of meals and increase the portions, the food will be absorbed worse. The disadvantage is that the breaks between taking the protein and carbohydrate parts of the diet are 4-5 hours and this has a bad effect on gaining muscle mass.

Everyone chooses for themselves a fractional, separate... Practice will show, try it. Subscribe to updates on my blog, share our interests with your friends on social networks. Luck, mood, health and good luck!

Recipes for gaining muscle mass should be easy to prepare and contain a lot of protein. High nutrient content is especially important for muscle growth and maintenance. Adequate calorie intake provides the right amount of building blocks to create new muscle tissue. Building muscle mass is extremely difficult without consuming the required amount of calories.

These meals are primarily intended for those who exercise regularly, and the goal of training is to increase or maintain muscle size. These are great high-protein snacks that work as a pre- or post-workout snack. The following dishes for weight gain, which contain all the nutrients, and most importantly, in the right quantities, will help diversify the athlete’s usual menu of chicken breast and rice. Each recipe contains a sufficient amount of BZHU to fully fill, or replenish the reserves of substances after sleep.

Protein cookies

Ingredients:

375 g chopped oatmeal;
1500 g chocolate protein (or other flavor);
375 g peanut butter;
450 ml organic coconut oil;
60 g dates;
1350 ml water.

Preparation:

Mix oatmeal and protein powder.
Separately, combine peanut butter, coconut oil, dates and water and stir until smooth.
Add oat and protein powder to the mixture.
Roll the dough into small balls by hand, then press into a flatter shape and place on a plate.
Place in the refrigerator for 60 minutes to harden the cookies.
Cookies will keep in an airtight container refrigerated for up to a week.

Salmon burger

Ingredients:

1 burger or hot dog bun;
1 tbsp. processed cheese;
2 slices smoked salmon;
1 pinch of pepper and salt;
2 radishes;
dill to taste.

Preparation:

Cut the loaf in half;
Toast the two halves of the bun in a frying pan or toaster until crispy.
Spread the cheese on both halves of the bun and place the salmon on them. If you want to diversify the recipe, you can replace the salmon with turkey or chicken breast.
Garnish with radishes and dill, add a pinch of salt and pepper, and combine the halves.

Banana pancakes

Ingredients:

2 eggs;
40 g flour;
20 g protein powder;
10 ml sunflower oil.

A delicious breakfast recipe for gaining muscle mass - an ideal alternative to oatmeal.
Preparation:

First, place the ingredients in a bowl and mix them together until you get a smooth dough.
Preheat the frying pan. Use 2 tbsp. mixed dough for one pancake.
Fry each pancake for 2-3 minutes on each side until golden brown.
Serve pancakes with banana or your favorite toppings, such as fresh berries (blueberries, strawberries or raspberries).

Protein bars with nuts

Ingredients:

26 g protein powder to taste;
10 g chocolate;
34 g butter;
20 g peanut butter;
36 g low-fat cream cheese;
10 g walnuts;
1 packet of vanilla sugar;
14 g stevia (or other natural sweeteners).

Preparation:

Melt butter, cream cheese, peanut butter and chocolate.
Mix these ingredients, add vanilla sugar and sweeten with stevia to taste.
Add walnuts and protein powder of choice, then mix everything together.
Roll out the mixture to 1/2 inch thick and place in the refrigerator to cool for a few hours.
Cut the layer into the shape of bars of any size.

Banana bread

Ingredients:

100 g oat flour;
75 g;
3 bananas;
1 egg;
200 ml skim milk;
1 tablespoon sunflower oil.

Preparation:

Cut the bananas into small slices.
Mix together with oat flour, whey protein, egg, milk and oil until you have a slightly runny batter.
Add milk or whey protein to the mixture as needed.
Place the dough on a greased baking dish and bake in the oven at 200 degrees for 20 minutes, then let cool slightly.

Protein porridge

Ingredients:

200 ml milk (1.5% fat);
50 g oat flour;
50 g strawberries;
50 g blueberries;
30 g whey protein;
5 g chia seeds;
1 pinch of cinnamon.

Preparation:

Mix milk with whey protein in a shaker.
Add the mixture to the pan with the oatmeal and simmer for about 5 minutes, stirring constantly.
Once the porridge reaches the desired consistency, remove the dish from the heat.
Wash blueberries and strawberries. Remove stems from strawberries.
Mix fruits and chia seeds with porridge, sprinkle with cinnamon. Instead of chia, you can use any nuts and seeds.

Conclusion

These recipes will be a good choice for athletes who are serious about. They contain an excellent combination of the healthiest carbohydrates and fats along with a sports nutrition product - protein powder. Such a symbiosis of products will help not only to get all the substances at the same time, instead of boring dishes, but also to diversify the diet with new taste qualities and get a convenient snack at any time. Do not forget that the diet should be balanced, rich in vitamins and nutrients. After all, not only, but also correct loads play a huge role in the construction of new tissues.