Hi gals! Welcome back to the blog. This week I’m going to be exploring muscle growth and how to optimise your muscle intake and growth in terms of nutrition! This is not a one size fits all situation and varies person to person! These tips are based on my experience.
Before we dive in, in order to optimise muscle growth this nutritional information should be done in addition to muscle building exercises. Read our blog on glute strengthening exercises here for more information https://filter.fitness.blog/2022/02/27/5-super-glute-strengthening-exercises/
I know how difficult it can be to hit your protein goal. That’s why I’ve put together this list of my favourite protein products and high protein meals.
So lets start with breakfast. Eggs are a great source of protein and make a delicious breakie. They can be poached, scrambled, or you could make an omelette in which more of your favourite high protein ingredients, such as ham, can be added! Another breakfast option is protein pancakes with fruit! Protein powder can be added to your pancake mix to boost your protein intake. You can get flavoured protein power, such as banana, which will make your pancakes insanely delicious!
Now for lunch. If you’re a sandwich lover, you could have any sort of meat filling. Ham, chicken, turkey, whatever you prefer. Wholemeal bread should also be used rather than white bread in order to increase your fibre intake too! Salmon is another protein rich meat which is an easy, delicious lunch idea. It could be put on a sandwich or in a salad. Whatever you’re feeling.
I don’t know about you, but by dinner time I’m super hungry again so I want a filling, yummy, high protein meal. My go to dinner is wholemeal pasta, salmon (yes, I love salmon) and broccoli. A little tip from me – if you think this is too dry, add a small amount of low fat butter to the pasta when it’s in the bowl. This meal always fills me up and I could never get sick of it! If you’re not a pasta lover, stir fry with noodles, meat, and veg is another delicious protein rich meal. Chicken or beef could be used.
If you’re still struggling to hit your protein goal after these meals, my recommendation would be protein shakes, bars or nuts. In terms of protein shakes, there are many powders that can be purchased online from fitness brands such as Women’s Best or My Protein. Although they can be expensive, they have many servings in them and last a long time. The shakes can be mixed with milk or water. I prefer milk however sometimes this can feel heavy on the stomach, especially after a workout. I would highly recommend the clear whey isolate powder from My Protein. It tastes just like juice and is mixed with water.
Fulfil bars are my all time favourite protein bars! They taste insanely good, just like a normal chocolate bar, and they come in tonnes of different flavours including salted caramel, hazelnut, brownie and many more. A bonus to the taste is the amount of protein in these bars. Most contain 20 grams of protein which is bound to help you reach your goal. Nuts are also a really good source of protein. However, you should be aware of the calories in nuts as they can be quite high and not filling. Like I said it depends on your goal!
For me, these meals are ideal as they are quick to make and protein rich. I hope you guys enjoy cooking and eating and find them as yummy as I do. If you try out any of these recommendations be sure to give us some feedback by giving us a thumps up or down below! If you found this helpful, we have many other blog posts which you might enjoy that you can find on our blog page ( https://filter.fitness.blog/blog/) or you can sign up with your email address below to be notified when we release a new blog. I hope this was a good guide for you girls, especially if you are just beginning your nutritional journey! Don’t forget that everyone has to start somewhere!
Thanks for reading and happy eating!! Until next time.
Love, Lauryn x
Filter Fitness 