Most of us want more muscle, whether it is ‘a bit toned’ or ‘full on ripped’. And almost everyone wants to reduce body fat.
The laws of physics are often touted as the reason that we can’t build muscle and lose fat at the same time. Building muscle needs surplus calories. Burning fat needs a calorie deficit. You might think you can’t do both, but your body is cleverer than that. Something called ‘calorie partioning’ means that the body can direct nutrients to the right places.
To do that, your body needs the right foods. Try some of these.
There’s a reason this is a body builder standby. Cheap and tasty, tuna packs a protein punch and gives you a dose of heart-helping omega 3 acids. Choose it tinned in plain water for the lowest calorie version, or stock up on the frozen steaks.
Who says vegetarians can’t get ripped? This green flower is one of the highest protein vegetables, with nearly 3grams of protein per 100 grams. It also gives you the folic acid needed for muscle repair, the vitamin C and zinc for immune function and the fibre to keep your digestion in tip top condition.
With a massive 11% protein by weight, cottage cheese has come a long way from its seventies diet food image. (Did you know – cottage cheese is the ‘curds and whey’ that Little Miss Muffet was eating in the rhyme. She might have been tougher than you think!) The milk protein is slowly absorbed and is very effective at muscle building. Cottage cheese is low in calories so it won’t add unwanted fat.
Good news in a time when we want to reduce food waste. Eating just the egg white is so last century. Researchers now find that eating both yolk and white directly after exercise means more muscle repair. So scramble it up and eat the lot!
Eat right, Hussle, get those muscles.
even at the moment, these are all staples and easy to get hold. No excuse not to have a healthy diet, and not too pricey either.
I had no idea that broccoli was a good source of protein. Great. That might be why my vegetarian brother makes potato and broccoli soup a lot!
I don't want to be hugely muscled (and it won't happen by accident) but I do like to see a bit of tone. I love broccoli so that's going on the menu more!
I agree with the hard boiled eggs as a great snack. I truly don't know how vegans manage to stay satisfied!
hard boiled eggs sre my staple protein. I boil 4 eggs most mornings and have them for snacks alongside smoothies.
I agree with tuna being a great staple. I buy tins in bulk and add it to lots of meals. But I didn't think it was that high in omega-3s, though my concern is the protein!
cottage cheese has come a long way and is actually surprisingly tasty. One of my lunch staples.
eating egg whites only - I remember reading about that! I agree, no excuse unless you are making meringue!