Protein and Carb-Rich Foods for Maximum Gains

If you want to gain more muscle mass, protein should definitely be in your diet. Carbohydrates are also a necessity.

After a strenuous workout, protein is needed to repair muscles and prepare you for another session the very next day. However, carbohydrate consumption is equally essential. Carbohydrates are our body's primary and optimal source of energy. You deplete those energy reserves when you exercise, whether it's lifting weights or running, and you have to replenish Carbohydrates.

To help you, here are four nutrient-dense foods that include the protein and carbs you need to bulk up. And they're all available at your neighborhood store.

 1) Egg Whites

Show us a bodybuilder that doesn't eat egg whites, and we'll show you anyone who isn't getting the best source of protein money can buy. An egg-white omelet with oatmeal will turn your breakfast into a power meal to get you through the rest of the day.
How to Prepare These:
Crack six eggs into a medium-sized mixing bowl for this six-egg-white omelet recipe. Next, lightly grip the yolks with clean fingertips, lift them out one by one, and discard. Whisk the egg whites with salt, pepper, and some of your favorite herbs with a fork or whisk until well mixed and a few bubbles appear on top. Using cooking oil, coat a medium nonstick skillet. Add the egg whites and cook over medium-high heat. Reduce heat to medium after about 15 seconds. With a spatula, pull in on the omelet's edges and tilt the pan slightly so the uncooked egg runs under the cooked part. Go on in this manner around the perimeter until the majority of the uncooked egg has vanished. Fold the omelet in thirds, as if it were a letter that needed to be stuffed into a business envelope. Carefully slide it from the pan to a plate with the spatula and eat it right away.


2) London Broil Steak

While chicken breasts are the classic bodybuilding staple, lean cuts of red meat are high in complete protein and pack the most punch while trying to bulk up your frame.

How to Prepare These:
Preheat the grill to its optimum temperature. Remove any obvious fat from the steak or roast and cut it into four to eight ounce individual steaks. Salt, pepper, or a spice rub should be applied to both sides of the beef. Cook for three to six minutes per side on the grill, or until done to your taste.


3) Salmon Fillet

Salmon provides both the necessary protein and unsaturated, healthy fats. Since they eat such low-fat diets, hardcore lifters often lack fats. One way to reclaim your fats—at least the good kind—is to include those fish in your regular diet.

How to Prepare These:
Make sure the fillet is boneless (a "fillet" by definition is actually boneless, but a few stray bones have a tendency to slip through the cracks). Preheat the oven to 400 degrees Fahrenheit. Season the 4- to 6-ounce fillet as desired on a baking sheet or plate. Then bake for 10-14 minutes, or until the fish is pink in the center and flakes easily with a fork.

4) Chicken Breast

It's not an exaggeration to suggest that the majority of gym rats eat chicken breast on a regular basis. After all, why not? Its bland flavor, which is high in protein and low in fat, makes it palatable to almost all.
How to Prepare These:
Preheat the grill to its optimum temperature. Trim the breast of any noticeable fat before seasoning or marinating it with your preferred spices or sauce. Switch the heat to the lowest setting after placing the chicken on the hot grill. Cook for four to six minutes on one side, then flip and cook for another four to six minutes on the other side, or until no longer pink inside and a thermometer inserted into the thickest part of the breast registers 170° F.

Making sure to eat the right kinds of foods will go a long way towards helping you get the physique that you have always wanted. Another crucial thing that you could incorporate into your regimen are supplements. Make sure to visit and check out their extensive selection of supplements to find one that would suit your goals.

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