Everything you have learned thus far will not provide desired results without the proper nutrition. Many novice body builders are under the false impression that the more you eat the better.
This is totally false. Your body building regimen needs to include the proper balance of calories, protein, carbohydrates and fat. Extra protein along with other essentials are important to compensate for the calories you burn during your workout. Other necessities for good nutrition for the bodybuilder are Calcium, Iron, Magnesium and Sodium to name a few.
It is believed that protein works well for a bodybuilder if it is combined with carbohydrates when taken. While at least 200 grams of carbohydrates taken daily are required to adequately accommodate the protein intake, a 200 pound bodybuilder should take in 300 grams. More carbohydrates than protein for each meal facilitates the absorption of the protein.
We all know that milk, egg, meat, soy, casein and whey are good sources of protein. A bodybuilder need not sacrifice quality in his daily meal planning. Just to prove it, here are several recipes that meet all the requirements of nutrition for an active bodybuilder without sacrificing taste.
Indonesian Chicken (Serves 2)
Ingredients
8 oz Boneless raw chicken breast, broilers or fryers
1 cup chopped raw onion
1/2 cup Jalapeno raw sliced
5 cups raw shredded cabbage
2 cups sliced raw red pepper
2 cups 1% fat cows milk
4 tsp cornstarch
5 tsp extra virgin olive oil
6 cloves raw garlic
2 tsp raw ginger root
1 tsp tumeric ground
1 tsp Coriander leaf (dried cilantro, Chinese parsley)
1 tsp curry powder
Directions
In non stick sauté pan combine onion, jalapeno pepper,
spices, milk and chicken. Poach (lightly simmer) until
chicken is done. Mix cornstarch with a little water to dissolve
the add to pan an cook for 3-5 minutes. In a separate
pan cook cabbage and red peppers in oil until tender. Divide
cabbage between 2 plates and top with chicken. Serve
immediately
Nutritional Information
Calories (Per Serving) – 475.5
Protein (g) – 39.5
Carbohydrates (g) – 45
Fat (g) – 16.5
Carb – Protein – Fat % Ratio 37-33-30
Chocolate Banana Protein Bars – 8 Bars
Ingredients
300 g raw banana
1 tsp ground cinnamon
2 tbsp unsweetened cocoa powder
3 large chicken egg whites raw
4 oz non fat milk
200g 100% whole grain old fashioned oatmeal
1/3 cup splenda
1 tbsp Udo’s choice oil blend
60 g Designer Whey Chocolate flavour ( or equivalent
brand)
Directions
Mix ingredients in a large mixing bowl. Pour into non stick
cake pan.Bake at 300 for 25 minutes or until firm, leave
until cooled slightly then cut to size. We have made these
into 8 small bars, but you could easily make into 4 larger
ones, with double the protein , so around 23g protein per
bar. If you don’t want the fat replace the Udo’s oil with
unsweetened applesauce. It will taste just as good and still
retain the moist but firm texture.
Nutritional Information
Calories (Per bar) 188.32
Protein (g) 11.05
Carbohydrates (g) 27.94
Fat (g) 4.56
Carb – Protein – Fat % Ratio 57-22-21
Cheesy Scrambled Eggs
Ingredients
4 tbsp 4% (Borden) cottage cheese
150 grams cucumber w/peel raw
4 large egg whites
2 whole eggs
1/8 cup of 2% natural reduced fat mozzarella cheese,
shredded.
30 grams raw mushroom
15 grams black olives
10 grams onion, scallions
1/2 tsp pepper red or cayenne
1 cup raw spinach
Directions
Blend or beat 4 egg whites with 2 whole eggs. Add cottage cheese, salt, red pepper. (I like to blend the two together, Thunderstick is good for this) I use Pam in a non stick pan (butter if you prefer). Preheat the pan, pour in the eggs, when the eggs start to cook, add chopped olives, onions, and mushrooms. Cook the eggs how you like scrambled eggs. Just before you remove the eggs, melt in the mozzarella cheese. I eat the eggs on a bed of baby spinach and sliced cucumbers.
Nutritional Information per serving
Calories 356
Protein (g) 38
Carbohydrates (g) 12
Fat (g) 16.5
Carb – Protein – Fat % Ratio 14-44-43-21
Fish Sandwich
INGREDIENTS
1 loose-leaf of lettuce
2 slices multi-grain oat bread
3 0z orange roughly cooked
1 slice tomato red, ripe , raw approx 1/2” thick
DIRECTIONS
None.
NUTRITIONAL INFORMATION
Calories 323
Protein (g) 24
Carbohydrates (g) 51
Fat (g) 3.5
Carb – Protein – Fat % Ratio 61-29-10
Spicy Turkey Chili
(4 servings)
INGREDIENTS
6 oz boneless raw chicken breast, broilers or fryers
3.5 cups Turkey Breast (Honeysuckle White)
822 grams Stewed Tomatoes, Cajun, (del Monte)
16 oz Tomato Sauce (Hunt’s)
4 oz Old El paso green chilies chopped
1 medium raw onion 2.5” diameter approx
10.5 tbsp McCormick/Shillin, chili seasoning.
DIRECTIONS
1. In large sauce pan combine all ingredients.
2. Simmer for 30 minutes
3. Remove from heat and serve hot with shredded cheese.
NUTRITIONAL INFORMATION (PER SERVING)
Calories 319
Protein (g) 43
Carbohydrates (g) 33
Fat (g) 3
Carb – Protein – Fat % Ratio 40-52-8
Beef Chop Suey
(2 servings)
INGREDIENTS
6 large egg whites
7 oz beef eye , fat trimmed.
3 cups Danish raw cabbage
2.5 stripes raw celery
2 cusp raw mushroom, sliced or pieces
1.5 cups mature soybean
2 cusp water chestnut , chinese canned
1.5 cups chopped raw onion
2 tsp olive oil
2 tbsp apple cider vinegar
1 tbsp soy sauce
1/2 cup broth bouillin canned, ready to serve , beef.
DIRECTIONS
In non stick pan, place 1 tsp olive oil and beef. Cook until beef is done. In another pan while beef is cooking add 2 tsp olive oil, cabbage, celery, mushrooms, sprouts, water chestnuts, vinegar and onion. Cook until entire mixture is hot, then add soy sauce, beef stock and cooked beef. Cook for 5-10 minutes to blend flavours. Place equal amounts on two plates and serve hot
NUTRITIONAL INFORMATION (PER SERVING)
Calories 471.5
Protein (g) 37
Carbohydrates (g) 50
Fat (g) 17.6
Carb – Protein – Fat % Ratio 40-29-31
Spicy French ‘Un’ Fries
(4 servings)
INGREDIENTS
1 1/2 cup raw onion
2 large potatoes approx 4” diameter
2 servings mazola, cooking oil spray
1/2 tsp fresh ground chilli pepper (laurel leaf)
1 tsp garlic salt (Lawry’s).
DIRECTIONS
Cut potatoes lengthwise (like French Fries). Preheat oven at 375 degrees. Combine garlic salt and red chilli pepper (adjusting amounts to suit your taste). Arrange the potato strips in a single layer in a glass baking dish. Coat the potatoes with the vegetable oil spray. Flip them over and spray the other side. Sprinkle with garlic salt and red pepper seasoning. Bake at 375 degrees for one hour. Note A serving of the spay oil is a 2.5 second spray.
NUTRITIONAL INFORMATION (PER SERVING)
Calories 53
Protein (g) 4
Carbohydrates (g) 10
Fat (g) 1.5
Carb – Protein – Fat % Ratio 67-25-8
Strawberry and Banana Oatmeal
INGREDIENTS
1/2 cup steel-cut oats
1/3 cup oat bran
3/4 cup frozen or fresh strawberries
1 medium banana, sliced
1.5 scoops strawberry or vanilla whey protein powder
Water, as directed
1⁄4 teaspoon salt
Dash of cinnamon (big dash)
DIRECTIONS
In the evening, prepare the oats in the same manner as the Blueberry Oatmeal recipe. Again in the morning, bring the oats to a simmer and add the banana, salt, cinnamon, and oat bran. Keep stirring and simmer until you have the desired consistency (10 minutes or so), remove from heat, and stir-in the strawberries and protein powder.
NUTRITIONAL INFORMATION (PER SERVING)
Calories 696
Protein (g) 50
Carbohydrates (g) 115
Fat (g) 11
As you can see, eating healthy for the bodybuilder need not be tortuous!
