How to build muscle is the one pursuit that unites both the underweight and the obese. So whether you want to burn fat and gain muscle or you’re working on a lean frame that could do with some toning, there’s only one way to go about it. You know that the key to building bigger, stronger muscles is to perform heavy weight-lifting exercises. But along with training hard at the gym for those big guns, your diet plays a major role in figuring out how to build muscle. Protein is an essential macronutrient that helps repair the minute tears which strength training causes in your muscles, helping them grow faster.
How to build muscle with the right diet
We’ve told you about the best protein shakes you can consume to help you lose weight. You also know that eggs are a good source of protein for breakfast, and that consuming major chunks of chicken could add protein to your other meals. But it is essential to space out your meals in the form of protein-packed snacks throughout the day to help build muscle faster.
Certified exercise physiologist Jim White, R.D., owner of Jim White Fitness and Nutrition Studios in Virginia Beach, explained by speaking to Men’s Health that our body uses only about 25 to 30 grams of protein at a time so it is advisable to space it out into several small snack meals throughout the day. This will ensure you get your fibrous carbs and healthy fats, which will provide essential nutrients to your body.
Also, snacking keeps you feeling full for longer says Marie Spano, M.S., R.D, C.S.C.C., sports nutritionist for the Atlanta Hawks. She told Men’s Health that snacking will prevent you from over-indulging in your bigger meals. But snacking doesn’t mean you can keep binging uncontrollably at any time of the day. Your aim should be to consume around 200 to 300 calories and 10 to 20 grams of protein per snack. Spano also suggested that one should consume a snack between breakfast and lunch and also between lunch and dinner.
7 Protein-packed snacks to help build muscle faster
Give up on those protein bars and adopt these seven protein-packed snacks to munch on in your routine diet to help you build muscle faster, as suggested by the two experts. Here’s how to build muscle while eating.
1. Eggs in a mug
There are more ways of consuming eggs for protein than the regular boiled eggs, scrambled eggs and omelet. You could spray a mug with cooking spray and add 2 eggs in it. Next, add a dash of salt and pepper, ¼ cup of chopped bell peppers and 1 Tbsp if light shredded cheese. Microwave for 30 seconds and stir. Then microwave again for another 60 seconds.
2. Eggs, almonds and apple
Pick up a handful of almonds (roughly 22), one hard-boiled egg and one small apple for when you’re traveling. This ultimate combination is not only your protein fix but will also add a good dose of fiber to your diet (thanks to the apple) and healthy fats (from the almonds).
3. Avocado toast
Opt for whole wheat bread and toast it. Don’t consume your toast bland but top it with ¼ sliced or mashed avocados and 3 oz low-medium deli meat such as turkey (approximately 2 slices).
4. Protein Shakes
Not only do we have some of the best protein shakes recipes to help you get fit but we’ve also got what you need to make your protein shakes taste better. You could add some of your favourite flavours such as extra fruit, cocoa powder or peanut butter. Or you could try this new recipe where you can blend 8 oz of soy milk or any other sugar-free dairy alternative, 1 scoop of whey protein powder and 1.2 small frozen banana together to make a yummy protein shake.
5. Yogurt Parfait
One good snack option, especially between breakfast and lunch, is a yogurt parfait. You could either opt for plain yogurt or a flavoured one containing less than 12 grams of sugar. You could add some berries that are packed with fibre to sweeten your parfait. Mix 1 cup of Greek or Icelandic yogurt with ½ cup of berries and 1 tbsp of ground flaxseeds or chia seeds for the perfect parfait.
6. Cucumber salad
The cucumber salad could be a great snack for between lunch and dinner. Mix 1 and a ½ cup of chopped cucumbers and tomatoes, 3 slices of natural turkey and a drizzle of olive oil – and your healthy salad snack is ready!
7. Mix cottage cheese and fruit
For this snack, you could either opt for mashed cottage cheese or a cottage cheese spray. Take 1 cup of cottage cheese with ¼ cup of fresh pineapple which is packed with nutrients. You could also opt for pineapple canned in its own juice. Mix together and relish!
About the Almond Board of California
Almond Board of California in India
India has a rich and long standing tradition of almond consumption. The Almond Board of California celebrates this tradition and looks at the county as a market of great potential and importance. This is a reason for the board to continue to invest resources to run and support an active marketing, trade and market access programme in the country.
By the means of this programme, the board aims to build awareness around the multiple nutritional benefits of consuming almonds every day post validating them through learnings obtained from various nutrition researches.
To achieve this and as a part of the India programme, Almond Board of California engages with consumers, health care professionals, importers, food companies, government and regulatory agencies within the country.