You must have noticed top bodybuilding websites going gaga over the significance of choosing the right protein sources to build a fabulous body. Well, it is all true because when you choose the best sources of protein, you don’t just get quality building blocks but also macro, minor and trace elements that participate actively when you push yourself to extremes in the gym, so, you know that you are getting all the support you need.
We have compiled three recipes prepared using crème de la crème ingredients suggested by nutritionists worldwide.
- Pumpkin Seeds and Honey Milkshake
Milk, honey and pumpkin seeds are all high in protein. The combination of these three ingredients not only provides high amount of proteins in a single meal but also energizes the body while strengthening it. Let us explain about each ingredient one by one.
Did you know that one cup of pumpkin seeds has over 25 grams of proteins? We often end up throwing away the messy insides of a pumpkin fruit to get juicy pulp but with a little effort you can store your own stock of high quality pumpkin seeds. Next time, when you eat a pumpkin, scoop out the insides of the fruit and wash it on a sieve under fresh tap water. Sun-dry these seeds and in a day or two you shall have a jar full of pumpkin seeds.
Coming to honey, it is one of the best carbohydrate sources and healthy alternative to sweetener that you will ever come across, even as a body builder. Honey is easily digestible by the body but it still does not raise the level of glucose in the blood instantaneously. This makes it ideal for the recovery of muscle glycogen. Most of the commercially available honey jars bear blended white sugar. For best results buy organic honey containers.
Cow’s milk is the most commonly type of milk available commercially but if you are looking for extra protein boost in your milk, or are lactose intolerant, then soya milk may be just what you need. About half a liter of milk contains about 15 grams of proteins. Now, that’s what you call convenient!
Prepare in 2 minutes
In a blender, mix half a liter of milk, 2 tbsp of honey and half a cup of roasted pumpkin seed powder. Blend it well to achieve a rich smoothie. Drink it up either as a pre-workout or post-workout drink.
- Cottage Cheese and Kidney Beans Salad
Casein protein is known as best type of protein in bodybuilding circuit. Whey protein is an equally popular name. Cottage cheese contains both casein and whey protein. It is also the most easily available source of the proteins that allow structural muscle enhancement. The best thing about cottage cheese is that it remains incredibly low in calories while providing amazing high-protein benefits. A small bowl of homemade cottage cheese contains about 80 calories and 16 grams of protein.
Legumes, undoubtedly, offer surplus amounts of proteins. A single cup of kidney beans provide 16 grams of proteins. Previously, nutritionists believed that adding carbohydrates to post-workout meal was necessary to replenish muscle glycogen but now they strongly recommend that introducing protein elements in post-workout diet proves to be more beneficial than fiber and carbohydrate-rich meals.
Prepare in 5 minutes
Steam-cook the kidney beans and strain them dry. To a bowl of freshly made cottage cheese add kidney beans, finely chopped purple onions, green chilies and green olives. Dash on rock salt and ground black pepper and enjoy with a glass of mint tea.
- Peanut Butter Banana Sandwich
Can you imagine, just 1 tsp of peanut butter contains 4 grams of protein?! This is how rich the silky butter of peanut is. In addition to being a super protein food, peanut butter is also a good source of omega 3 and 6 fatty acids. The fats provided by the butter are said to promote heart health and thus strengthen the body of the athletes.
Though each banana provides only about 1 gram of protein, this fruit can be easily consumed in plenty by bodybuilders. No wonder you love to add these in smoothies and protein shakes to add up your protein.
Prepare in under 1 minute
Take two fresh slices of whole wheat or multi-grain bread and generously apply peanut butter. Cut slices of 2 ripe bananas and place between the slices. Enjoy!
These recipes are not just quick to make, but are easy and require simplest of ingredients. For a power-packed protein meal try one of these recipes today.