Success in achieving your exercise and body composition goals consists of 80% diet and 20% exercise. We discuss these exact percentages, but I think we all agree that diet plays a bigger role in achieving our goals than most of us think it can.
I originally created these Mash for Gainz recipes for myself after being injured for nine months. I figured if I could figure out my diet it would aid my recovery and prevent further loss.
How it works
The following four Mash for Gainz recipes will give you a head start when creating your own meals. You need three macronutrients in one main meal:
- Carbohydrates – your main source of energy
- Protein – For growth and repair
- Fat – for energy
The main macronutrient in the recipes is carbohydrates. We all need carbohydrates to function properly, so why not make this cheap, easy, and delicious?
The recipes are straightforward and easy to adapt to everyone – except for people who hate sweet potatoes. Experiment with the recipes and add different herbs and spices. Preparing fresh food can be easy, so enjoy it and have fun.
Remarks:
- The preparation and preparation of the recipes should take about twenty minutes.
- The recipes are very easy to follow and the ingredients can be bought in any supermarket.
- Sweet potato is a complex carbohydrate. In contrast to simple carbohydrates (for example potatoes, white bread and fruit) it releases energy over a long period of time. This steady release of energy will keep you from craving candy.
Here are three easy steps to create your own meal:
- Choose a recipe.
- Choose your protein: Chicken breast / leg, sirloin steak, pork loin, turkey breast, tinned tuna or salmon fillet.
- Choose a mix of low-carb vegetables: Broccoli, spinach, tomatoes, kale, cucumber, bell pepper, watercress or rocket.
Example:
Creamy mashed sweet potato recipe
+
130g sliced grilled chicken breast
(Marinade: rosemary, garlic, lemon juice, salt and pepper)
+
100g broccoli and 50g baby plum tomatoes
Creamy sweet potato mash
340kcal – Carbohydrates: 48g Fat: 13g Protein: 6g
Ingredients:
- 200g sweet potato
- 100g spinach
- 100g red onion
- 40ml cream
- 5g coconut oil
- 1 clove of garlic (optional)
- Salt and pepper to taste
Method:
- Cut the sweet potato into small pieces (cm cubes).
- Pour into the saucepan and then add boiling water from the kettle.
- Cook sweet potatoes for up to 10 minutes or until tender.
- Finely chop the red onions and spinach. Once the sweet potato is tender, add the red onions and spinach to the saucepan.
- Cook another 2-4 minutes, then drain the ingredients in a colander.
- Put the ingredients in the saucepan and mash them.
- Add the whipped cream, coconut oil, 1 finely chopped clove of garlic or ground garlic and season with salt and pepper to taste.
- Mix and puree it.
- Serve with some meat or fish with vegetables.
Sweet potato and mushroom puree
340kcal – carbohydrates: 52g, fat: 11g, protein: 6g
Ingredients:
- 200g sweet potato
- 100g chestnut mushrooms
- 100g red onion
- 10g cashew nuts
- 1 teaspoon arrowroot (every supermarket sells it in the baking department)
- 20-40ml water
- 5g coconut oil
- 1 teaspoon fresh rosemary
- Salt and pepper to taste
Method:
- Cut the sweet potato into small pieces.
- Pour into the saucepan and then add boiling water from the kettle.
- Cook the sweet potato for up to 10 minutes or until tender.
- Preheat the frying pan and add coconut oil.
- Add finely chopped red onions and mushrooms to the pan. Let the ingredient sweat and then add 1 teaspoon of arrowroot with 20-40 ml of water.
- Mix the arrowroot into the red onion and mushroom with a spoon until it begins to thicken. Add more water if the sauce is too thick. Then add the chopped / ground cashew nuts and finely chopped rosemary to the pan.
- Once the sweet potato is tender, drain it with a strainer and place it back in the saucepan.
- Add the red onion, mushroom and cashew nut sauce to the saucepan.
- Season to taste with salt and pepper.
- Mix and puree it.
- Serve with some meat or fish with vegetables.
Sweet potato and beetroot mash
395kcal – carbohydrates: 54g, fat: 17g, protein: 5g
Ingredients:
- 200g sweet potato
- 50g cooked beetroot
- 100g red onion
- 80g avocado
- Small handful of coriander
- 1/4 lemon juice
- Salt and pepper to taste
Method:
- Cut the sweet potato into small pieces.
- Pour into the saucepan and then add boiling water from the kettle.
- Cook sweet potatoes for up to 10 minutes or until tender.
- Finely chop the red onions. Once the sweet potato is tender, add the red onions to the saucepan.
- Cook another 2-4 minutes, then drain the ingredients in a colander.
- Return the ingredients to the saucepan and mash them.
- Add sliced beets, avocado, finely chopped coriander, lemon juice to the saucepan.
- Mix and puree it.
- Serve with some meat or fish with vegetables.
Sweet potato and carrot puree
326kcal – carbohydrates: 55g, fat: 9g, protein: 5g
Ingredients:
- 200g sweet potato
- 100g carrot
- 100g red onion
- 50ml cream
- Handful of chives and basil
- 1/4 lemon
- Salt and pepper to taste
Method:
- Cut the sweet potato into small pieces.
- Pour into the saucepan and then add boiling water from the kettle.
- Cook sweet potatoes for up to 10 minutes or until tender.
- Finely chop the red onions and grate the carrot. Once the sweet potato is tender, add the red onions and grated carrot to the saucepan.
- Cook another 2-4 minutes, then drain the ingredients in a colander.
- Return the ingredients to the saucepan and mash them.
- Add the cream, 1/4 lemon juice, finely chopped chives and basil.
- Season to taste with salt and pepper.
- Mix and puree it.
- Serve with some meat or fish with vegetables.
More like that:
- Filled and sexy: 3 sweet potato recipes for post-workout meals
- Goodness, Grace, Great Balls of YUM: 2 paleo treats for athletes
- 7 Habits to Success: How To Achieve Your Nutritional Goals
- New to muscle building today
The post Mash for GAINZ: 4 Simple Recipes for Performance first appeared on Breaking Muscle.