Healthy Desserts For Gaining Muscles

Banana, Blueberry, and Oatmeal Pancakes

A great nutrition plan is one that is made up of healthy and balanced foods. But it's inevitable that you will crave sweetness at some point, but you dont have to sacrifice your muscle building to get this fix.

Per serving the pancakes have 60g of carbohydrate and 47g of protein, having high carbs early in the day is fine so it may be better to eat as a breakfast option.

• 1 scoop protein (vanilla)
• 3 egg whites
• 1/2 cup oatmeal (uncooked)
• 1/2 medium banana
• 1/2 cup blueberries
• 2 tsp baking powder

Put oatmeal in a blender and blend until it becomes fine. Add the eggs, banana, protein powder, and baking powder and pulse the blender until the mixture is smooth. Place the blueberries into the batter and mix. Place a non-stick frying pan on medium-high heat and measure out about 1/4 of a cup of batter per pancake. IF you want to cook faster Cover the pancakes while they cook to help the inside cook faster. Cook them for about 45 seconds to 1 minute on each side.

Green Meal Replacement Smoothie

Quite often you are looking to lose weight at the same time as gaining muscle or you're simply in a rush. If that happens then a meal replacement smoothie could be a great option. But it's important that they dont skimp on the nutrients you need.

This particular smoothie has 26g protein and 45g carbohydrate. Smoothies have received quite bad press recently as fruit based ones are very high in sugar but vegetable based smoothies are much better for you.

• 1 scoop of your chosen protein
• 1/2 small avocado
• 1/3 banana
• 1/4 cup pineapple
• 3 strawberries (raw or frozen)
• 1/4 cup water or 1/4 yoghurt
• Ice for desired thickness

The simplest way to make this smoothie is just to throw all the ingredients to a blender and mix until smooth. Instead of using ice, you can freeze the fruit to chill the smoothie if you prefer. Another option is if you want more complex carbs and make the shake thicker/fuller then add 1/4 cup of uncooked oatmeal to allow it to be more filling and keep you fuller for longer.

See Also: Top 10 Foods to Maximize Muscle Power

Building muscle is not as easy as simply lifting weights, poor nutrition will mean you do not have the protein or energy to repair the muscle tissue and build the stronger and bigger muscles you desire. The best way to make sure your muscles are always fuelled is to eat 5 or 6 small meals per day instead of 3 big ones. Also if you try to pyramid your carbohydrates but start with your morning meals being the highest in carb content and your evening meals being almost nil carbs. This prevents the body from storing excess carbs as fat when they are not burned off over night.