Lean Muscle Food

The more muscle you have, the more calories you burn. If you workout regularly, you’ll soon realise that going home to a fridge or cupboard full of unhealthy snacks isn’t the best way to support your active lifestyle.

You’ll want to shed fat while still keeping or gaining your lean muscle, and some types of food or snacks will support this goal better than others. Some of the top foods for gaining lean muscle include:

  • Eggs, cottage cheese, greek yoghurt.
  • Salmon, chicken breast, tuna, shrimp or lean beef. 
  • Soy beans, beans, peanuts, brown rice.

Healthy Breakfasts

Regular healthy breakfasts may include banana, muesli, fruit, honey, oatmeal, peanut butter and health bread, but if you’ve been to the gym for an early workout, you will probably want something a little more substantial afterwards.  

Egg breakfasts are a good option for those post-workout mornings, especially when combined with smoked salmon or avo, beans or spinach.  

Protein Meals 

Grilled chicken breast doesn’t have to be boring.  Mix and match these kind of ingredients:

  • Consider pairing chicken breasts with butternut, quinoa and baby spinach.
  • Make a meal of chicken breast, brown rice, yoghurt and coriander.
  • Add feta cubes, corn, broccoli and basil pesto for a different flavour.

In a similar way, you can choose tuna as your base and mix it up with lemon, peas and brown rice. Or add it to boiled egg with carrot strips or celery and some light mayo. Better yet, add kale, sweet potato or pumpkin seeds. 

Spice up any of your meals with turmeric, cayenne pepper, chillies or ginger according to your taste.

If you want to be even more creative, there are tons of recipes online. But you don’t have to be an expert cook or experienced chef to whip up a healthy meal for yourself.

If you haven’t had time to shop, some gyms will offer on-premise health food cafes or juice bars. 

Planet Fitness, for example, includes Planet Café at the Wanderers club



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