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Men's Fitness Guide

Issue 12
Magazine

Put together by experts in weight training, fat shedding, body toning and training-focused nutrition, the Men's Fitness Guide series of bookazines zone in on different topics to get you on track to the body you want. We've got the Complete Guide to Dumb-bell Training, Meals that Make Muscle, the updated Workout Manual for 2020, and many more dedicated specialist magazines for you to keep at home for expert tips in an instant.

MEALS THAT MAKE MUSCLE

Mens Fitness Guide

Food basics • Healthy eating doesn’t need to be complicated. Simply follow these straightforward guidelines...

Quick tips • Maintain good mealtime habits with these helpful hints

Food Q&A • No-nonsense answers to key nutrition questions

The MF food pyramid • Base your daily diet on these recommendations

Home-made muesli • Making your own muesli at home is quick and easy. What’s more, the resulting breakfast is likely to be a lot healthier than shop-bought kinds, as these contain large quantities of sugar.

Porridge with berries • Oats are the only grains that contain protein, which makes them an excellent breakfast choice if you’re looking to pack on muscle, especially if you serve them with other high-protein foods such as nuts and yoghurt.

Breakfast burrito • If you’re fed up of having the same old breakfast every day, why not try adding some Mexican flavour to your morning meal? This tasty burrito is packed with protein to help you build muscle.

Scrambled eggs • As a complete protein source containing all eight amino acids, eggs are a great musclebuilding breakfast food. Health-conscious eaters used to avoid them, but new evidence shows their high cholesterol has no impact on your blood cholesterol levels.

Turkey omelette • Omelettes are quick and easy to make, and the quality protein found in eggs will help you build muscle and keep you feeling full for longer. Eggs also contain biotin, a vitamin that helps the body to process and burn fat more efficiently.

Chicken & avocado salad • Salad might not seem like a muscle-building meal, but with the right ingredients it can be ideal for packing on mass. The chicken in this salad has loads of lean protein to help you build muscle, along with a host of energising B vitamins.

Lemon crab salad • Crab meat is rich in muscle-building protein, making it a perfect basis for a tasty lunchtime salad. It also contains plenty of omega-3 fatty acids, which can reduce hunger pangs and help muscle growth.

Bacon and quinoa salad • Bacon is a great source of slow-release protein, making it ideal for a pre-workout lunch. In addition to drip-feeding your muscles, it also provides plenty of zinc to help fend off tiredness, while the veg will provide you with plenty of energy.

Tuna salad • Tuna is packed with protein and is a hugely popular sandwich filling when mixed with mayonnaise. But for a healthier muscle-building option try mixing it with Greek yoghurt instead and then enjoy it as part of this nutritious salad.

Beetroot salad • This spicy salad will help you to power through your workout and recover quickly afterwards. It provides a decent serving of protein too, despite containing no meat or fish.

Hummus wrap • This vegetarian wrap provides plenty of high-GI carbs, making it ideal for an instant-energy pre-workout lunch. The hummus also offers easily digestible protein to help you build muscle.

Turkey bagel • Wholemeal bagels are packed with high-quality carbs that will keep your glycogen levels topped up and provide a sustained energy boost, making them great as a pre-workout lunch.

Chicken noodles • Egg noodles are a great basis for a muscle-building dinner. As well as protein, they also provide carbs to replenish your glycogen stores and give you...


Expand title description text
Frequency: Monthly Pages: 68 Publisher: Kelsey Publishing Ltd Edition: Issue 12

OverDrive Magazine

  • Release date: July 21, 2021

Formats

OverDrive Magazine

Languages

English

Put together by experts in weight training, fat shedding, body toning and training-focused nutrition, the Men's Fitness Guide series of bookazines zone in on different topics to get you on track to the body you want. We've got the Complete Guide to Dumb-bell Training, Meals that Make Muscle, the updated Workout Manual for 2020, and many more dedicated specialist magazines for you to keep at home for expert tips in an instant.

MEALS THAT MAKE MUSCLE

Mens Fitness Guide

Food basics • Healthy eating doesn’t need to be complicated. Simply follow these straightforward guidelines...

Quick tips • Maintain good mealtime habits with these helpful hints

Food Q&A • No-nonsense answers to key nutrition questions

The MF food pyramid • Base your daily diet on these recommendations

Home-made muesli • Making your own muesli at home is quick and easy. What’s more, the resulting breakfast is likely to be a lot healthier than shop-bought kinds, as these contain large quantities of sugar.

Porridge with berries • Oats are the only grains that contain protein, which makes them an excellent breakfast choice if you’re looking to pack on muscle, especially if you serve them with other high-protein foods such as nuts and yoghurt.

Breakfast burrito • If you’re fed up of having the same old breakfast every day, why not try adding some Mexican flavour to your morning meal? This tasty burrito is packed with protein to help you build muscle.

Scrambled eggs • As a complete protein source containing all eight amino acids, eggs are a great musclebuilding breakfast food. Health-conscious eaters used to avoid them, but new evidence shows their high cholesterol has no impact on your blood cholesterol levels.

Turkey omelette • Omelettes are quick and easy to make, and the quality protein found in eggs will help you build muscle and keep you feeling full for longer. Eggs also contain biotin, a vitamin that helps the body to process and burn fat more efficiently.

Chicken & avocado salad • Salad might not seem like a muscle-building meal, but with the right ingredients it can be ideal for packing on mass. The chicken in this salad has loads of lean protein to help you build muscle, along with a host of energising B vitamins.

Lemon crab salad • Crab meat is rich in muscle-building protein, making it a perfect basis for a tasty lunchtime salad. It also contains plenty of omega-3 fatty acids, which can reduce hunger pangs and help muscle growth.

Bacon and quinoa salad • Bacon is a great source of slow-release protein, making it ideal for a pre-workout lunch. In addition to drip-feeding your muscles, it also provides plenty of zinc to help fend off tiredness, while the veg will provide you with plenty of energy.

Tuna salad • Tuna is packed with protein and is a hugely popular sandwich filling when mixed with mayonnaise. But for a healthier muscle-building option try mixing it with Greek yoghurt instead and then enjoy it as part of this nutritious salad.

Beetroot salad • This spicy salad will help you to power through your workout and recover quickly afterwards. It provides a decent serving of protein too, despite containing no meat or fish.

Hummus wrap • This vegetarian wrap provides plenty of high-GI carbs, making it ideal for an instant-energy pre-workout lunch. The hummus also offers easily digestible protein to help you build muscle.

Turkey bagel • Wholemeal bagels are packed with high-quality carbs that will keep your glycogen levels topped up and provide a sustained energy boost, making them great as a pre-workout lunch.

Chicken noodles • Egg noodles are a great basis for a muscle-building dinner. As well as protein, they also provide carbs to replenish your glycogen stores and give you...


Expand title description text