If you are going to be a lean, mean fitness machine, you need to be eating properly. And this means eating a well balanced diet of whole grains, fruit, vegetables, healthy fat, lean meat, and low fat dairy. But if your goal is to build lean muscle, you'll want to make sure you are getting branch chain amino acids (BCAA). Although many consider a supplement, you can get everything you need from your diet.
BCAAs include valine, leucine, and isoleucine. These are only 3 of 9 essential amino acids but they are the ones you MUST get from food because your body is unable to produce them. These amino acids are key in protein synthesis and help to minimize exercise induced muscle damage.
Here are some recipes that contain everything you could possibly want in a meal, including BCAAs:
Sesame Tofu, Ginger, and Scallions
Enjoy with a dollop of brown rice and a glass of low-sodium tomato juice.
Skill level: Beginner
Serves: 2
Start to Finish: 15 minutes
Prep: 10 minutes
Cook: 5 minutes
Ingredients:
1 cup tofu, extra-firm, diced
1 tablespoon extra-virgin olive oil
2 teaspoons fresh ginger
1/4 cup scallions, diced
2 tablespoons sesame seeds
1 teaspoon smoked paprika (optional)
Pinch of salt
Instructions:
1. Heat oil in a small skillet and add ginger and scallions. Sauté for a minute; add tofu and press down with a fork to scramble. Cook through until tofu starts to turn golden brown.
2. Remove from stove and sprinkle with sesame seeds, smoked paprika and salt.
3. Serve from the skillet.
Peanut Butter Granola Bites
These no-cook granola bites also have oats, which contributes to your daily whole grains (remember, carbs are a source of energy!). It also contains omega-3 fats to help fight inflammation. For 100 calories a piece, it’s a perfect snack or dessert that can boost your dose of BCAAs (from the peanut butter)
Skill level: Beginner
Serves: 12
Start to Finish: 10 minutes, plus refrigeration time
Prep: 10 minutes
Cook: 0 minutes
Ingredients:
1/3 cup natural creamy peanut butter
1 cup instant oats
1/3 cup honey
1 tablespoon chia seeds
Instructions:
1. Mix all ingredients until combined well; refrigerate mixture about 30 minutes
2. Form about 1 tablespoon of mixture into small balls. Roll between finger tips to make ball shape. Store leftovers in refrigerator.
Delicious, no? Don't worry, there are more! If this has done nothing but whet your appetite, head here for
8 more recipes!
Source:
Men's Fitness
