8 recipes rich in protein to increase muscle mass

Find out how to prepare healthy and nutritious options to improve the results of the gym

The protein is a nourishing well known by those who practice physical activity. Responsible for maintaining cell integrity, this substance plays an essential role in the production of antibodies, memory and concentration. But also, what arouses the interest of the gym visit are their benefits in the maintenance and repair of the muscles.

So take a look at 8 delicious and protein recipes to be included in your daily life!

Salmon roasted

Ingredients

• 600 g of salmon fillet
• 1/4 cup of dry white wine
• 1 lemon juice
• 2 peeled and wrinkled garlic cloves
• Salt, olive oil, grated ginger and ground black pepper to taste

Methods of preparation

In a container, put the salmon and the season with white wine, lemon juice, garlic, olive oil, salt, black pepper and ginger. Cover with plastic movies and let it rest for 10 minutes. Then transfer the fillets to a pan and bake in a preheated oven at 200 ° C for 20 minutes. Serve later.

Tip: Serve salmon with salad.

Sweet potato bread ricotta

Ingredients

• 300 g of peeled sweet potatoes, cooked and crushed
• 300 g of chopped ricotta
• 1/2 cup of sweet dusting
• 1/2 cup of acid flour
• 1/2 teaspoon of turmeric powder
• 1 tablespoon of seeds chia
• 2 tablespoons of olive oil
• Gets up to taste
• Olive oil to gain weight

Methods of preparation

In a container, put the sweet potatoes, splashes, turmeric, chia seeds, olive oil and salt and mix until smooth. Cover with plastic movies and let it rest for 10 minutes. So take some pasta with a spoon, flattened with your hands and stuff with ricotta. Ball -shaped model. Repeat the process with the whole dough and place a pan with olive oil on top. Bake in a preheated oven at medium temperature until golden brown. Serve later.

Chicken with vegetables

Ingredients

• 1 diced chicken breast
• 1 peeled and chopped onion
• 1 cup of chopped cod tea
• 1 cup of tea Broccoli Flores
• 1 peeled and chopped carrot
• 1 tablespoon of chopped garlic
• Salt, olive oil, ground black pepper and chopped parsley to taste

Methods of preparation

In a container, put the chicken and season with salt and black pepper. Cover with plastic movies and let it rest for 15 minutes. Then, in a pan, put the olive oil and bring over medium heat. Add the onion and brown. Add the chicken and brown until golden brown. Add the pod, broccoli floral and carrots and brown until the vegetables are tender. Finally, put the leeks and bright until it is passionate. Turn off the fire, sprinkle with the parsley and serve.

Walnut cookies with raisins

Ingredients

• 250 g of full flour
• 1 tablespoon of cocoa butter
• 2 tablespoons of coconut oil
• 1 egg
• 2 tablespoons of xylitol
• 3 tablespoons of shuttle
• 1 cup of grapes to the Over
• Coconut oil to fatten

Methods of preparation

In a pan, put the cocoa butter and coconut oil and bring over medium heat until it was melted. Turn off the heat, add the whole wheat flour, the egg, the xylitol, the walnuts and the raisins and mix up to a homogeneous mass. After, with the help of a spoon, take some pasta, ball shape and press with your hands to form a biscuit. Repeat the process with the whole dough and place on a pan with coconut oil. Bake in a preheated oven at 180 ° C for 20 minutes. Serve later.

Cremose zucchini with egg

Ingredients

• 2 zuchinis peeled and bites
• 2 eggs
• 1/4 cup of soy milk tea
• 1 peeled and chopped onion
• 2 peeled and chopped cloves of garlic
• Salt, olive oil and ground black pepper to taste

Methods of preparation

In a pan, put the olive oil and bring over medium heat. Add onion and garlic and brown. Add the courgettes and brown until it is soft. In the meantime, in a container, put the eggs and soy milk and beat with the help of a fork. Pour in the pan with the courgettes and mix until the eggs are cooked. Season with salt and black pepper. Turn off the fire and serve then.

Carrot cupcake with milk serum protein

Ingredients

• 100 g of peeled and sliced ​​carrot
• 60 ml of water
• 1 teaspoon of powder cooking
• 2 eggs
• 30 ml of coconut oil
• 30 g of rice flour
• 60 g of oatmeal
• 1 scoop From milk serum protein Dulce de leche

Methods of preparation

In a blender, place carrots, water, eggs and coconut oil and beat until smooth. Add the milk serum proteinRice and oat flour and beats until smooth. Finally, put the chemical yeast and beat to incorporate. Distribute the dough in the cupcakes and cook preheated to 200 ° C for 30 minutes. Serve later.

Full pizza with chicken

Ingredients

• 4 slices of wholemeal bread
• 50 g of cheese minced mines
• 1 peeled and chopped onion
• 2 peeled and wrinkled garlic cloves
• 200 g of boiled and grated chicken breast
• 1 cup of tomato sauce
• 1 semi -free tomatoes and cut the slices
• Salt, chopped parsley and olive oil to taste
• Oregano to be sprinkled

Methods of preparation

In a pan, put the olive oil and bring over medium heat. Add onion and garlic and brown. Add the chicken and tomatoes and brown until golden brown. Turn off the heat, season with salt and parsley. Reserve. A will be a pan with olive oil and arrange the slices of bread. With the help of a spoon, pass the tomato sauce over the bread and cover of chicken and cheese minas. Finish with oregano and cook preheated at an average temperature for 8 minutes. Serve later.

Chicken cake with oats

Ingredients

• 2 cups of tea in oat fiocrimal
• 1 cup of oat milk tea
• 3 eggs
• 1/2 cup of vegetable oil
• 1 teaspoon of salt
• 1 tablespoon of powder cooking
• 2 cups of boiled and grated chicken tea
• 1 seed -free and chopped tomatoes
• 1/2 peeled and chopped onion
• 1/2 cup of tea green corn
• 1/2 cup of pea tea
• Odor chopped smell to taste

Methods of preparation

In a blender, put the oat flakes, oat milk, eggs, vegetable oil and salt and beat until smooth. Add the chemical yeast and mix gently. In a container, place the grated chicken, the tomato, the onion, the green corn, the smell of pea and green and mix. Grease a pan with vegetable oil and pour half the dough over it. Add the filling and cover with the rest of the dough. Bake in a preheated oven at 180 ° C for 30 minutes. Serve later.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.