Fish & Rice
Fish is an excellent staple food in a muscle building diet as a rich source of protein as well as for its omega 3 fatty acids. Omega-3 fatty acids are polyunsaturated fats, a type of fat your body can’t make. Since the human body can’t produce omega-3s, these fats are referred to as “essential fats,” meaning that you have to get them from your diet. They are very important building blocks for your muscles. Omega 3 fatty acids help fight inflammation to support an optimal recovery environment.
The best time to eat this combo: Before and After workouts
Steak & Veg
Beef is another essential food in any muscle building diet plan due to the anabolic nutrients it contains like essential amino acids, healthy fats, and naturally occurring creatine. If you can opt for grass-fed beef over conventionally raised cattle is to avoid any unwanted intake of antibiotics. Free-range is probably the best option.
The best time to eat this combo: Dinner
Eggs + Seaweed
The simplest and probably cheapest protein source for anyone is eggs. Eggs offer a highly bioavailable protein source. They also deliver cholesterol that helps with the formation of anabolic hormones like testosterone. They’re an excellent source of choline. Choline plays an important role in the body ranging from lipid transport to cell signalling. Seaweed is an excellent complement to eggs because seaweed is rich in iodine, an important nutrient that supports a healthy metabolism.
The best time to eat this combo: Anytime
Whey Isolate + Oats
Whey Isolate is a fast-digesting and fast-absorbing protein making it ideal for anyone looking to build muscle. Oats round out this combination as they’re complex carbohydrates with high fibre content to support sustained energy. A great way to kick start your metabolism and your day.
The best time to eat this combo: In the morning