Previously I offered you 3 simple guidelines to muscle building nutrition on eating right for increased size and strength. A few days ago, one of my personal trainers in Canary Wharf suggested we provide specific examples of foods that sit perfectly within those guidelines. So without further ado, here are 4 foods that either provide plenty of calories to support your increased energy needs or are great and practical sources of protein.
1. Porridge
Porridge is a staple of the English breakfast. This is good news, as porridge is a calorie-dense way to start your day. As a wholegrain carbohydrate, porridge is an easy and healthy way to create the substantial breakfast that will give your body the energy it needs to build muscle. For a perfect breakfast, combine it with a source of protein such as…
2. Whey protein
While not traditionally a 'food', whey protein is so versatile, easy, and such a great source of protein that it was always going to make this list. You want to be consuming about 1.8g of protein for every kg of bodyweight (135g protein if you weigh 75kg). This is a lot of chicken and a lot of cooking. If you can do it then fantastic, if not, whey protein is an easy alternative. Have a shake with breakfast, take it with you to the gym and to work. With whey protein there's no excuse in not getting enough. My personal trainers in Canary Wharf swear by this.
We use Impact Whey Protein and Whey Protein Isolate from My Protein.
3. Tuna
Another excellent source of protein, tuna has the added benefit of being easy, convenient and filling. You can add any carbohydrate (bread, rice, pasta) for an easy and quick meal or eat it right out of the can if you’re really in a hurry. I regularly recommend tuna to many of my personal training clients from South London who complain of being too busy to get a healthy lunch.
4. Nuts
One of only a few sources of dry protein, nuts are also a good source of calories and additionally contain healthy fats necessary for your body’s optimal function. These are the snack of choice when you need something to pick at between meals.
These are the top four. Of course, you won’t get too far if you try to survive solely off of nuts and whey protein – but if you’re into personal training, in South London or elsewhere, let these foods be your “4 nutritional commandments” and you’ll be seeing results in no time.
1. Porridge
Porridge is a staple of the English breakfast. This is good news, as porridge is a calorie-dense way to start your day. As a wholegrain carbohydrate, porridge is an easy and healthy way to create the substantial breakfast that will give your body the energy it needs to build muscle. For a perfect breakfast, combine it with a source of protein such as…
2. Whey protein
While not traditionally a 'food', whey protein is so versatile, easy, and such a great source of protein that it was always going to make this list. You want to be consuming about 1.8g of protein for every kg of bodyweight (135g protein if you weigh 75kg). This is a lot of chicken and a lot of cooking. If you can do it then fantastic, if not, whey protein is an easy alternative. Have a shake with breakfast, take it with you to the gym and to work. With whey protein there's no excuse in not getting enough. My personal trainers in Canary Wharf swear by this.
We use Impact Whey Protein and Whey Protein Isolate from My Protein.
3. Tuna
Another excellent source of protein, tuna has the added benefit of being easy, convenient and filling. You can add any carbohydrate (bread, rice, pasta) for an easy and quick meal or eat it right out of the can if you’re really in a hurry. I regularly recommend tuna to many of my personal training clients from South London who complain of being too busy to get a healthy lunch.
4. Nuts
One of only a few sources of dry protein, nuts are also a good source of calories and additionally contain healthy fats necessary for your body’s optimal function. These are the snack of choice when you need something to pick at between meals.
These are the top four. Of course, you won’t get too far if you try to survive solely off of nuts and whey protein – but if you’re into personal training, in South London or elsewhere, let these foods be your “4 nutritional commandments” and you’ll be seeing results in no time.