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Hello everyone! A lot of the times people complain about cooking and it being time consuming, and a lot of the times it is true. grabbing a bite to eat is much more convenient and not to mention a lot quicker. Cooking healthy does not always have to be so time consuming!

Here I have a picture of my favorite food, salmon. Salmon is a great source of protein and it is not bland either. This takes me less than 10 minutes to grill, I add some olive oil and grill some veggies a long with it. It fills me up, its quick and its delicious!

Now I know not everyone is a fish person, this is just something to show you that it is quick, tasteful and healthy. Grilling is one of the healthiest ways to cook your foods and the fastest! I add some lemon and salt, when I have time I bake it with some breadcrumb on top. There is a number of ways to cook your healthy food. My suggestion is to switch it up, add some flavor so you do not resent eating healthy if you are eating the same thing over and over again.

Healthy does not have to mean flavorless and bland, learn new recipes and ingredients and have fun with it! Do not be afraid to add some salt or even a little butter. Like I said, sometimes I add bread crumb. This is not about perfection, it is about the healthier choice. Do not beat yourself up over some sodium or carbs.

Enough protein.

shakeAnother main concern I hear from people is what to eat to build muscle. It is common for people to workout and think the proper diet is salads and fruit. Although that is never a bad diet make sure you are getting enough protein! To build major muscle it is important to make sure you are eating AT LEAST your own body weight in grams of protein, But again that is for major muscle gain.

I personally like the definition and tone up of muscle without the width of it. I keep my protein low, on leg day I will add an extra scoop of my protein powder because I like the look of a larger build on the lower half on my body. On days I workout my upper half, I keep the protein to a minimum. If you are considering taking protein because you think you don’t get enough from your meals make sure you review it. Protein shakes are often loaded with sugar, sometimes fat. Just because it is protein does not mean it is healthy. Personally I find that whey protein is the perfect one for me.

I know a lot of people wonder why theres protein thats feminine or for women. For an example luna bars are considered to be a feminine snack that is because they offer nutrients harder for women to get as well as the amount of protein. Luna bars are considered protein bars but for women because of the amount of protein. Men often lift and want to get big, they’ll grab a protein bar or shake with at least 20 grams of protein, while women get a lift in but do not want that build so they will have a luna bar (often has 8 grams).

When working out all we think about is protein and cancel out carbs, but completely cutting out carbs is never a good idea. Although cutting out carbs make you lose weight, it is not healthy. Low carbs and high protein however, is how you stay lean. Carbs before and after a workout is very necessary, especially before, after all carbs are our main source of energy.

Protein helps rebuild muscle, if you do not have protein after lifting you are not replenishing your muscle tissue, this is the main cause of injury when weight lifting. Another important thing to know about protein is protein synthesis. An alcoholic beverage slows down protein synthesis by 20%. This means that it is slowing down your muscle build. Now I know we are not all saints, and alcohol is not always an easy thing to cut out of a diet but on the days you drink have some extra protein a few hours before bed to make up for the alcohol drinking

The key to your goals is what you have after your workout. Your protein intake depends on what you are trying to achieve, more protein, more muscle gain. Hope this post helped!