Budget nutrition for gaining muscle mass: 11 best inexpensive products + menu for the week

Developing muscle mass means eating more protein. And such products cost a lot these days. By the way, if we consider a bodybuilder’s complete diet, then products containing protein will be by no means simple, both in composition and in cost. Naturally, carbohydrates and fats are also necessary for effective muscle growth. How to achieve good anabolism with a minimum budget? In fact, there is a way out, and budget nutrition for gaining muscle mass exists.

Cooking

Culinary recipes for athletes and bodybuilders.

Chicken breast in a slow cooker

Chicken white meat is a useful product for a diet menu aimed at reducing body fat while preserving muscle fibers. The breast is especially highly prized. It is rich in protein and has low energy value. The calorie content of 100 g of breast varies between 113-150 kcal. The exact figure depends on the cooking method. Eating just boiled chicken breast soon gets boring. The dish ceases to bring gastronomic pleasure. White...

Recipe for delicious dietary fish cutlets

One of the most useful and valuable components of the diet is fish. It is a source of easily digestible protein. The product contains 15 biologically active microelements and the same number of vitamins, including fat-soluble E, A and D. Among the most important macroelements for humans, fish is rich in calcium. Fish cutlets are especially popular. Thanks to the addition of a variety of additional ingredients, this dish is distinguished by excellent aromatic and…

Chicken wings - how many calories and are they harmful?

Chicken wings are a delicious dish that is one of the most popular among visitors to fast food restaurants. However, nutritionists say that the wings are the most harmful part of the chicken. Is this dish safe to eat? Let's try to figure it out! Calorie content of chicken Many people mistakenly believe that chicken breast contains virtually no calories and can be safely consumed even by those on a strict diet. However, the calorie content of different...

Protein cookies

It is possible to replace protein bars with regular protein cookies that you prepare yourself. The increased amount of protein is achieved without the presence of butter. Moreover, part of the flour can be replaced with protein, which will serve as an excellent source of proteins. Ingredients: oat flakes – 80 g; protein (casein) – 60 g; 50 g sugar or sweetener; eggs – 2 pcs; baking paper. Cooking recipe: Preheat the oven to 180...

Cocktail recipes for gaining muscle mass

Protein shakes are an effective and tasty way to gain muscle mass. They are sold as sports supplements and can be prepared by the athlete himself. The latter option requires knowledge of recipes for the correct balanced ratio of all ingredients of a nutritious drink. Athletes who prefer ready-made solutions should carefully select a product. It is necessary to purchase cocktails for muscle growth only from trusted manufacturers who have proven themselves with…

Fat burning drink for weight loss at home

Doctors say that we should drink about 30 ml of water per kilogram of body weight to stay healthy. If you are losing weight or playing sports on a regular basis, the norm increases to 40 ml. Water is involved in all metabolic processes, reduces appetite, and allows us to stay healthy. But how many of us really drink a lot of water? Some people don’t like the taste, some are bored... Help them...

Diet cocktails for weight loss in a blender, 35 delicious recipes

Giving up sweets is one of the most difficult challenges that anyone who loses weight has to face. Fortunately, there are many delicious cocktails that can satisfy your sweet tooth without harming your figure. Such cocktails are not just dietary, but also healthy. They contain many substances and components that are valuable for health, speed up metabolism, and, therefore, help you lose calories. Use…

Chicken breast recipes for athletes

Chicken breast is a very nutritious product that is indispensable for people who have chosen sports as a lifestyle. The Internet is replete with all kinds of recipes for cooking chicken breast. However, not all of them comply with the principles of a balanced diet. What is meant by a balanced diet? Regular saturation of the body with the necessary nutrients and beneficial substances, supplied in the right proportions (a certain amount of fats, carbohydrates, proteins, vitamins). At the same time, attention is focused on “the right carbohydrates”...

18 Homemade Protein Shake Recipes

Any athlete can make a protein-based cocktail for themselves. To do this you will need desire and the right ingredients. Proper and balanced nutrition is a key point for a person involved in bodybuilding. In order for achievements in this matter to be high enough, your body should receive the required amount of protein every day. Chicken breasts or juicy red meat on the grill, this is the first thing...

Gainer recipe at home

Any bodybuilder knows that it is necessary to use a gainer every day, so a recipe for preparing a gainer at home would significantly reduce the financial costs of sports nutrition, and of course you can prepare it with your favorite taste. But finding such recipes is quite difficult, so this article will greatly help you in solving this problem. Sports nutrition is a topic that has no end, and how...

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The essence of the diet

Regular active physical education and sports should be accompanied by good nutrition, the basis of which is protein. Proteins (proteins, polypeptides) are organic compounds that include amino acids.

Proteins perform various functions in the human body:

• They are catalysts for biochemical reactions in the body, that is, a condition for proper metabolism;
• They are a building material for cells, forming their structure;
• They are the basis of tissues and organs, skeletal muscles, receptors, and are part of enzymes, hormones, etc.

Protein contains important amino acids, but not all of them can be synthesized in the human body.

Therefore, vital proteins must be supplied to the body along with protein-rich foods. Proteins coming from food are broken down into amino acids, which are either used to release energy or are involved in the synthesis of body proteins.

A protein diet is especially important if a person’s activity is accompanied by significant stress on muscles or physical education and sports. This diet speeds up metabolism, increases muscle mass and improves their structure (removing fat deposits and water), helps the body recover after heavy loads, and normalize weight. Therefore, this diet for athletes recommends including one and a half to two times more protein (up to 5 grams per 1 kg of weight per day) than the diet of an ordinary person.

Recipes for protein dishes [edit | edit code ]

Most often, beginners and even professional bodybuilders, as well as people who want to lose weight, are faced with the problem of cooking. Monotony in nutrition very often becomes a serious obstacle to progress. The list below contains the best recipes for protein and protein-vegetable dishes that are easy to prepare and consist of widely available and inexpensive ingredients. All recipes are compiled and approved by professional nutritionists, in accordance with the Dukan principles.

Differences depending on your goals:

• When gaining muscle mass
  : portions of protein dishes are much larger, you need to consume a lot of complex carbohydrates and fewer vegetables so as not to overload the intestines. You can cook any of the dishes you like, while following the principles described in the article diet for gaining muscle mass.
• When drying
  : portions are smaller, complex carbohydrates are consumed even less. Prepare protein and protein-vegetable dishes, with the amendments described in the article diet for drying and working on relief and protein-carbohydrate alternation.
• When losing weight
  : the smallest portions, the relative amount of carbohydrates is approximately the same as when cutting.

Sample menu for the week

Breakfast

Option #1

• 5 egg omelette.
• Rye bread with butter.
• Sliced ​​cucumbers and tomatoes.

You can add greens to the omelette.

Option No. 2

• Oatmeal.
• Boiled or fried egg.
• Bread and butter.

Option #3

Oatmeal with fruits, nuts or berries.

Dinner

Option #1

• Boiled potatoes “in their jackets”.
• Stewed pork liver.
• Beans.

Option No. 2

• Pasta.
• Fish in any form.
• Vegetable Salad.

Option #3

• Cereal to choose from.
• Egg omelet or chicken with tomatoes and herbs.

Extra food

As an additional meal, you can prepare chicken broth soup or salad from available vegetables. Also, instead of snacks, the athlete’s diet includes protein and carbohydrate sources from sports nutrition.

Dinner

Option #1

• Chicken meat.
• Potato.
• Vegetable mix.

Option No. 2

• Baked fish.
• Vegetable salad with butter.

Ham rolls [edit | edit code ]

Preparation time:

10 minutes.
Cooking time:
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.

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.

Authorized Products

A protein diet for athletes includes:

• Soups with low-fat meat/fish broth.
• Chicken eggs (whites can be separated), prepared in any way.
• Lean varieties of red meat (lean varieties of beef, veal), chicken, turkey, rabbit.
• Bran/grain bread, grain bread.
• Seafood (shrimp, crabs, squid, mussels), sea and river (salmon, herring, pike, trout, hake, cod, tuna, sardines, perch).
• Low-fat or low-fat dairy/fermented milk products (milk, fermented baked milk, kefir, yogurt, cottage cheese), pickled cheeses.
• Wholemeal pasta. Porridge (wheat, buckwheat, oatmeal), brown rice.
• Legumes (beans, lentils, chickpeas, peas), soy and soy-based products (tofu cheese).
• Unrefined first (cold) pressed vegetable oils - olive, sesame, flaxseed, corn, fish oil, butter.
• Non-starchy vegetables (zucchini, onions, cucumbers, tomatoes, carrots, cabbage, bell peppers), garden herbs.
• Assorted nuts, seeds, sesame and flax seeds, wheat/rye bran, seaweed.
• Sour fruits/berries.
• Green tea with lemon, freshly squeezed juices, purified still water, herbal tea, rose hip decoction.

Table of permitted products

Beef Luke Luck [edit | edit code ]

Preparation time:

10 minutes.

Cooking time:

10 minutes.

Ingredients for 2 servings:

• 400 g beef tenderloin;
• 1 large piece of ginger;
• 2 tablespoons salted soy sauce;
• 1 tablespoon oyster sauce;
• 4 cloves of garlic;
• several stems of coriander;
• pepper.

Cut the meat into 1 cm cubes. Season with soy sauce, oyster sauce, grated ginger and pepper. Marinate for 30 minutes. Before cooking, lightly grease the pan with oil and sauté the chopped garlic cloves until golden brown and a pleasant aroma appears. When the garlic is browned, add the meat and fry it over high heat for about 15 seconds, stirring constantly. The meat should not be overcooked. Garnish with a few coriander stalks.

Fully or partially limited products

A protein diet for athletes excludes from the diet:

• White (wheat) bread, pastries, semolina, products made from all types of dough, waffles, cakes, pastries, pancakes, cookies, dumplings, dumplings.
• Sausages, fatty red meats, canned food, animal fats, smoked meats, goose meat, duck meat, semi-finished products, products, fast food products containing food additives.
• Sugar, condensed milk, chocolate, jam, sweets, ice cream, honey, jam, dried fruits (figs, dates, prunes, raisins, dried apricots), sweet desserts.
• Alcoholic, caffeinated and carbonated drinks.

Table of prohibited products

Roast veal [edit | edit code ]

Preparation time:

10 minutes.

Cooking time:

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, pepper (oregano, basil, Provençal herbs).

Season 1 kg of chopped veal, let it brew and lightly fry over high heat until golden brown. Then reduce the heat and add 1 chopped shallot with 1 clove of chopped garlic. Separately, dissolve 1 meat stock cube in 1 glass of water and add to the meat. The roast can be served with tomato sauce (tomato paste without sugar).

Salad with chicken and green beans

This salad is the true embodiment of spring, fresh, bright, juicy and crunchy. And in the summer it can even replace an entire lunch or dinner. Needless to say, this salad is ideal for those who are actively losing weight and maintaining their figure?

• chicken fillet 150 g
• green beans 60 g
• cherry tomatoes 80 g
• Iceberg lettuce 60 g
• lemon 1 piece
• olive oil 20 ml
• sugar 20 g
• balsamic vinegar 25 ml
• mustard 1 tsp.
• garlic 1 clove
• sesame
• ginger
• salt and spices to taste

Cooking Instructions

1. Cut the chicken fillet into cubes. Coarsely chop the green beans.
2. Grind garlic and ginger. Mix them in a separate bowl and set aside. Grate the lemon zest and set aside.
3. Squeeze lemon juice into olive oil and stir, then add a spoonful of mustard and minced garlic and ginger. Beat everything in a blender.
4. Place the frying pan over medium heat and add vegetable oil. Season the chicken pieces to taste and place in the pan. Add green beans to them and fry until done.
5. Coarsely chop the iceberg lettuce and place in a separate bowl. Cut the cherry tomatoes into halves, add them to the salad and stir.
6. Place chicken and beans in salad. Season with the resulting dressing and sprinkle with sesame seeds.

1. SOURCE - https://ration.top/5-belkovyh-salatov-kotorye-vam-ponravyatsya/

A protein diet for athletes is as important as properly organized training sessions. A protein-based nutritional system helps you lose weight, build muscle mass, remove fat from tissues and organs, and achieve athletic results without harm to your health.

Veal liver in raspberry vinegar [edit | edit code ]

Preparation time:

15 minutes.

Cooking time:

10 minutes.

Ingredients for 1 serving:

• 100 g veal liver;
• 1 small onion, cut into thin rings;
• 1 finely chopped shallot;
• 1 tablespoon raspberry vinegar;
• 1 teaspoon thyme;
• half a bay leaf;
• salt and ground pepper.

Fry the onion rings over medium heat in a lightly oiled non-stick frying pan. When the onion is browned, place it in a separate plate. In the same pan, fry the liver for 4 minutes on each side. Season it with salt and pepper, remove from heat. In the same pan, sauté the shallots over medium heat. Add raspberry vinegar, thyme, bay leaf and simmer for 2 minutes, stirring constantly. Combine liver with other ingredients. Serve immediately.

Egg salad

This salad, rich in easily digestible protein, is very filling and is good for toast and lunch breaks when you just want a snack rather than a full meal. It is worth saying that celery is very useful for diabetes, improves mental activity, and is also very good for the cardiovascular system.

• 5 large eggs
• 3 pieces of celery
• olive oil
• greens (parsley, cilantro, arugula)
• natural mayonnaise or garlic sauce
• salt, pepper and spices to taste

1. Boil the eggs hard. Cool and peel them.
2. Chop the celery finely and the eggs more coarsely.
3. Mix celery and eggs, then mix mayonnaise and olive oil in a 1 to 1 ratio.
4. Season the salad and mix well, add salt and spices to taste. Sprinkle herbs on top.

Caesar is one of the most popular and favorite salads all over the world. People from all over the world have adapted the recipe for this salad to suit their cuisine and the foods they are familiar with. Today I suggest you prepare a “fitness” version of this salad. Especially for those who are tired of chewing dry chicken breast or for those who simply want to diversify their diet while losing or gaining weight.

• lettuce salad – 160 g
• chicken breast – 1 piece
• cherry tomatoes – 100 g
• Parmesan cheese – 20 g
• rye croutons – 50 g
• olive oil – 100 ml
• dry white wine
• salt and spices to taste

1. Cut the chicken breast into small pieces, add salt and season to taste, then fry in olive oil with the addition of dry white wine.
2. Wash and tear the lettuce leaves. Cut cherry tomatoes into halves.
3. Place the salad on a plate, add chicken, season with olive oil, add tomatoes and croutons.

Shrimp is a very rich source of high quality protein and many other beneficial nutrients. For example, did you know that shrimp contains 100 times more iodine than beef? They also contain calcium, which is beneficial for the thyroid gland, immune system and kidney function. And quinoa is perfectly absorbed by the body and has a number of beneficial substances, from strengthening the immune system to general detoxification of the body.

• quinoa grains – 450 g
• shrimp – 300 g
• spinach – 1 bunch
• ginger – 15 g;
• cucumber 1 piece
• bell pepper 1 piece
• olive oil 70 ml;
• garlic - 2 cloves
• half a lemon
• salt, pepper and spices to taste

Cooking Instructions

1. Boil the quinoa and shrimp separately and leave to cool.
2. Cut the cucumber and bell pepper into cubes.
3. Grind garlic and ginger.
4. Combine oil and lemon juice, add garlic and ginger. Add salt, pepper and mix well.
5. Place quinoa and shrimp on a plate and season with the resulting sauce. Garnish with spinach leaves.

Rabbit in curlers [edit | edit code ]

Preparation time:

15 minutes.

Cooking time:

50 minutes.

Ingredients for 2 servings:

• 2 thin chicken cutlets;
• 2 pieces of rabbit (part from the back);
• cumin, bay leaf, rosemary;
• salt and pepper.

Preheat the oven to 220 °C (thermostat 7). Quickly fry the chicken cutlets over high heat in a non-stick pan. Cut the rabbit into 2 parts and wrap half a chicken cutlet in each. Place the rabbit with cutlets on aluminum foil, add spices to taste. Cover the papillotes with foil and bake for 50 minutes in the oven.

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