Previously I covered the 3 main course meals that greatly increase the muscle mass and reduce body fat as well.
These next 2 meals are ideal for consumption after training and when you want to have a little snack in between meals.
1. Perfect meal after training
Whey protein shake (2 units mixed with water)
1 serving of rice with raisins
549 calories, 45 grams of protein, 91 grams of carbohydrates, 2 grams of fat
Why? Recovery and muscle growth. Quickly absorbable source of protein and fast carbs to start the building process. Whey protein is an excellent source of amino acids and the mixture of rice and raisins offer a mix of fast and slow carbohydrates that help muscle recovery.
Tip for those who have difficulty increasing muscle mass: Increase rice serving for additional carbohydrates.
Tip for those who want to reduce excess body fat: Eat half a serving of rice and raisins.
2. Perfect meal to be enjoyed AT ANY TIME
2 slices of whole grain bread
Low-fat cottage cheese
2-3 slices smoked chicken steak
316 calories, 36 grams of protein, 34 grams of carbohydrates, 4 grams of fat
Why? Convenience. Great for that one meal a day that you can not always consume in time. A balanced combination of protein, carbohydrates and fat in this sandwich is ideal for building muscle mass.
Tip for those who have difficulty increasing muscle mass: Add 1 cup of milk and 1 piece of fruit if you have faster than regular metabolism.
Tip for those who want to reduce excess body fat: Use bread that has a lower content of carbohydrates.