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Top 10 Snacks to Feed Your Muscles Well
 Smart
nutrition plays a key role in a woman's
muscular
development. Aim at nourishing your body with the right
nutrients that it needs to grow strong and get desired results. A diet rich
in whole grains,
protein,
low-fat dairy, and fruits and vegetables will meet a woman's muscular needs.
While training, the stress of
weight lifting causes wear and tear of muscle fibers. This damage activates
a special repair process that eventually forces individual muscle cells to grow.
All of this growth requires loads of amino acids, the basic building blocks of
life,
carbohydrates and some
fat.
WF nutritional experts have compiled Top 10 snack options, after a blasting
workout:
Banana Muesli: Served with toasted almonds and sunflower seeds, oats
serve as a complete energy food. With honey, bananas, grapes and orange and
lemon rind it will nourish your body with minerals & vitamins- E and B3, iron,
magnesium, zinc and dietary fiber. A wealth of research shows that wholegrains
can help you feel fuller for longer, mainly because they are high in
fibre and starchy carbohydrates. Oats are a good source of a soluble fibre
called beta-glucan, which helps to slow down the digestion and absorption of
carbohydrates. They also have a low glycemic index so can help to keep blood
sugar levels steady, preventing those dips that leave us tired, hungry and
reaching for the biscuits.
 Peanut
Butter Balls: This healthy snack could not be any easier to make. The recipe
requires no baking; simply measure, mix, roll and chill. The mixture may seem a
little dry at first, but as you continue to mix it comes together (or add a
little more honey or peanut butter to moisten the mixture to a consistency that
works for you). Rolling the balls in a coating as optional. It makes the balls a
little less sticky on the fingers, and also is a fun way to vary the flavors,
but it is not necessary. Healthy Peanut Butter Balls are a healthy and delicious
snack, or even a quick
breakfast on-the-go.
  Swiss
Cheese with green apple: Try a few slices of low fat swiss cheese and sliced
green apple and you have a very healthy and satisfying snack. The apple will
bring in Vitamin C and fiber which will help you meet your fruit quota for the
day. Cheese is a great source of protein and
calcium and packs much more
vitamins/minerals
than say a cookie or chocolate.
 Whole
Wheat Pasta with Orange – Bodybuilders may find whole-grain foods helpful in
providing steady energy for hard training. Whole-grain foods are rich in
vitamins, minerals, fiber, and
essential
fatty acids. Pasta is incredibly high in calories and carbs, so it makes a
great muscle building meal. I like to stick with the whole wheat pasta as it’s a
bit healthier for you than the white starch kind. Oranges are 86 percent water
compared to bananas which are just 75 percent water – and research shows that
foods with a high water content can help to improve our satiety because it
increases the
portion size without adding calories. Plus, oranges have a lower
glycemic index than bananas.
  Nutty
Trail Mix: Looking for a
snack that you can carry anywhere, nothing beats trail mix. Mix together
almonds, pecans, and dried fruit with whole-wheat pretzels and sunflower seeds.
Store in a Tupperware container for when your energy lags between meals. Nuts
are a very rich source of nutrients, including polyunsaturated fatty acids,
vegetable proteins, fiber, vitamin E, potassium, folate, magnesium, zinc,
selenium, copper, phosphorous, phytosterols, antioxidants, and arginine. Some
healthful choices for the bodybuilder include almonds, walnuts, Brazil nuts,
cashews, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, and pistachios.
But remember, eating too much of a good thing can really increase your caloric
intake, which could lead to an increase in bodyfat. A good guideline may be to
eat one or two servings per day. A serving is one ounce (24 almonds).
Bell Pepper & Corn Pancake: Yes, they are great from time to time. Try to
get yourself one of those griddles that you don't need to add fat too. That way
you’ll be able to eat these
pancakes more often. To cut down on
calories (and
that’s what you want), instead of using butter and syrup, put fresh fruit on
yours. Packed with corn, egg yolk, cornmeal, flour, salt and pepper it can serve
your muscles well.
  Tuna
and Corn Cakes: Tuna is always a great grab-and-go protein source. Make good
use of it in your quest for
lean mass. To prepare this muscle-building snack, open and drain a can of
tuna. Combine with ¼ cup salsa, ½ cup kernel corn, and chopped mushrooms,
peppers, and carrots. Mix mashed potato in a bowl and stir in the tuna fish,
sweetcorn and chopped parsley, then shape into eight patty shapes with your
hands. Press the fish
cakes into the breadcrumbs to coat lightly, then place on a baking sheet.
Cook the
fish
cakes under a moderately hot grill until crisp and golden brown, turning
once. Eat with lemon wedges and fresh vegetables. For simple variations which
are just as nutritious, try using canned sardines, red or pink salmon, or smoked
mackerel in place of the tuna.
 Flaxo-Protein
Shake: Short of time, toss a scoop of protein powder into a shaker cup along
with ½ cup of raw oats and a few tablespoons of
flaxseeds. Made with milk/water it will provide you with all three essential
nutrients-proteins, carbs, and fats-and takes all of 30 seconds to consume. When
you're trying to up those calories to build muscle faster, this is a great
choice.
 Beef
Sate with Lemon: Beef is particularly effective at increasing
strength and promoting muscle growth because it has a higher
creatine
content that any other food. Creatine is a muscle's source of fuel for the first
few seconds during training. And it allows you to train harder for longer
periods by replenishing adenosine tripphosphate (ATP).
Iron is a blood-building mineral that is plentiful in beef, quite a
contrast to the paltry amount of iron in chicken, and turkey.
The higher your
protein
requirements, the more B6 you should add to your diet. There's enough
vitamin B6 in red meat to beef up the immune system, which helps improve
recovery from strenuous workouts while promoting protein metabolism and
synthesis.
To make, cut
beef into very thin 3-inch strips. Thread 1 or 2 strips on each prepared
skewer and arrange in shallow dish. Pour the mixture of combined soy sauce,
honey, red pepper flakes, cumin, and turmeric over beef and let it stand at room
temperature 15 minutes. Grill or broil 30 to 40 seconds per side for
medium-rare.
 Sweet
Spicy Pumpkin Seeds: Pumpkin
seed is
one of the most nutritious and flavorful seeds, it has a delicately sweet and
chewy texture. Boiled, baked, or even raw,
pumpkin seeds are packed full of vitamins, minerals and amino acids. Just
one serving (about 1/4 cup) gives you almost half the recommended daily amounts
of manganese, magnesium, phosphorus, iron, copper, vitamin K, and zinc. They are
a good source of
protein and
monounsaturated fats.
Hope you enjoy and try these 10 healthy snacks to help you build lean muscle
mass.
Dated 03 May 2012
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