To gain muscle mass, you need more than a whey-powdered chicken breast diet. “It’s true that proteins are bricks and mortar in muscle tissue, but it takes energy to stimulate growth,” says nutritionist Drew Price. “Here, carbs are your friend.”
This recipe provides the ideal combination of sustained-release and immediate-release carbohydrates after training. “It reduces the production of cortisol, a hormone involved in the destruction of muscle tissue,” he explains. In other words, it can even stop your body from eating your biceps for energy and support increased testosterone production.
material (For one person)
- Sweet potato, big
- Aleppo chili flakes, 2tsp
- Black rice 100g (rice cooking weight)
- A handful of baby spinach
- Cashew nuts, a handful
- Egg, 2, soft boiled
Method
- Peel the potatoes and diced them. Like energy-enhancing carbohydrates, it is an excellent source of manganese, anti-inflammatory agents, and potassium that supports muscle function. Rub with olive oil, toss salt, pepper and chili flakes. Coat and place in roasting tray at 180 ° C for 30-45 minutes.
- Once cooked, combine with black rice, spinach and cashew nuts rich in magnesium. Roughly mix by hand and then dress up with lemon juice and a little olive oil. Spinach should begin to wilt a little with the heat of the potato wedge.
- Soft boil the eggs, halve and add another 13g of protein to the salad. Dig into it within an hour or two after taking a shower.
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