If you are building mass, you surely know how important a proper diet is for muscle growth. But what to do when you want to snack something small, and at the same time you don’t have time to sit in the kitchen for long? In such moments you don’t have to reach for fast food or ready-made dishes from shops. It is better to treat yourself to one of the quick and filling snacks, which will provide a portion of energy and supply valuable nutrients.
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Best snacks for mass – how to compose small meals in bodybuilder’s diet?
A diet for mass must contain a certain amount of calories and individual nutrients, depending on the individual weight, level of activity and expected figure results. The composition of main meals is the most important, but also snacks are not without significance, so try to compose them thoughtfully instead of snacking on something completely random. A green smoothie with cereal will have a much better effect on your muscles than a sweet bar with highly processed carbohydrates or a hod-dog from a fast food outlet.
Of course, it’s not worth getting too culinary paranoid. Everyone has moments of reaching for something not entirely healthy. However, try to make these incidents rare. Especially since with the help of simple, widely available products you can compose your own tasty and healthy snacks, which certainly will not take you a lot of time. If a diet for muscle mass is currently your eating plan, remember that small meals, just like large ones, should contain the ingredients that you currently need most, that is: protein, unsaturated fatty acids, vitamins and minerals. They should also contain a portion of complex carbohydrates.
1. instant toast with avocado paste
Avocados are filling and provide a lot of calories, but they are also a fruit that contains a lot of valuable ingredients, among which omega 3 and omega 6, as well as B vitamins, vitamin C, E and A and potassium come to the fore. It is best to use wholemeal bread for toast with avocado paste.
Cut a ripe avocado in half and scoop out the flesh, which you then mash thoroughly with a fork. Add lemon or lime juice, chopped or crushed garlic, chili pepper, salt and optionally chopped onion or tomato, coriander or other herbs. Mix all ingredients and spread on toast.
2) Express omelette with bran and tomato
Quick, wholesome hot snack for weight-loss dieters? This omelette with cereal and vegetable ingredients is just perfect.
In a glass, beat 2 or 3 eggs with a pinch of salt and pepper. Add 4 tablespoons of milk, 2-3 tablespoons of bran and chopped tomato. Stir and let the mixture sit for 2-3 minutes. Heat a little olive oil or oil in a pan and pour in the egg mixture. When the omelette is browned on the bottom, flip it over and cook for another 2-3 minutes.
3. zucchini pancakes in 15 minutes
As it turns out, pancakes can also have their healthy variation. Zucchini pancakes without white flour, fried in a minimal amount of olive oil, are a great snack option for weight trainers without having to make a long visit to the kitchen. They will take you at most a dozen minutes to make. Prepare:
– a large zucchini,
– 1 egg,
– 1-2 tablespoons of whole wheat flour,
– 2 tablespoons Greek yogurt,
– salt, turmeric.
Wash the zucchini and grate it on coarse grater eyes, then gently salt it. After a few minutes thoroughly drain the vegetable from the water. To the drained zucchini add an egg, wholemeal flour, Greek yoghurt, a pinch of salt and a teaspoon of turmeric. Mix the ingredients together. Heat a tablespoon of olive oil in a frying pan. Put the mixture on the fat with a spoon, forming small pancakes. Fry until browned on both sides.
4. simple salmon salad
This salad is a real vitamin-mineral-protein bomb. The addition of sunflower seeds and pumpkin seeds will also provide you with a portion of healthy fats. Mix together the following ingredients:
– Salad mix,
– halved cherry tomatoes,
– green cucumber cut into thick slices,
– pieces of smoked salmon,
– pieces of mozzarella or feta cheese,
– handful of sunflower seeds and pumpkin seeds.
Season the salad with lemon juice, olive oil, salt, chilli pepper, herbs.
5. oatmeal with bananas for busy people
Oatmeal is not only suitable for a perfect breakfast, but also for a small meal during the day. Following the principle that the best snacks for mass exercisers are those that combine protein, important minerals (including potassium, magnesium, iron, calcium), B vitamins and unsaturated fatty acids, our oatmeal is a hit. You’ll make it with:
– mountain oatmeal (about half a cup),
– a cup of natural yogurt,
– a large banana,
– a large spoonful of peanut butter.
Pour boiling water over oatmeal and let it soak for 3-4 minutes. Add natural yogurt, sliced banana, peanut butter, a pinch of cinnamon and optionally a teaspoon of honey if you like sweeter flavors. Blend.
See proven recipes for dinner on a weight loss diet