All over the news and different social media, we can see various pieces of information about obesity, over-eating, frequent exercise, and calorie reduction to lose weight and keep in shape and medical fit. This is a biased approach because there is a small set of people that are left out. What about people who struggle to add mass, muscle or weight? People that often do the opposite of the much-publicized healthy eating habits, and still cannot add mass or weight.
We have been told various times to increase our protein intake if we want to grow muscle mass and prevent the development of multiple diseases and infections. There are different sources of proteins such as chicken eggs, and fish. However, we can run out of ideas of how to garnish these proteins or get bored of eating the same thing over and over again. Variety is the key to not getting tired of proteins especially eggs. Try these 5 Exciting and Healthy Ways to Eat Eggs to Build Muscle Even if You are a Skinny Guy
5 Exciting and Healthy Ways to Eat Eggs to Build Muscle Even if You are a Skinny Guy
- Muffins: We can make eating eggs less boring, by trying different methods apart from scrambling, for example baking them into cupcakes. Preheat oven to 350°F. Coat a 12-muffin tin with nonstick cooking spray. Beat six eggs and six egg whites (or 12 eggs) together in a bowl. Add in ½ cup of reduced-fat shredded cheese and at least 2 cups of chopped raw vegetables (peppers, mushrooms, kale, etc.). Add salt and pepper. Pour egg mixture evenly into muffin cups. Bake for 20–25 minutes or until knife inserted into the center comes out clean. Pair 2 or 3 with a piece of fruit or English muffin.
- Egg toast: Toasting the egg is another healthy way to eat your egg and consume less oil and calories. Crack an egg into a hot greased pan, then lower to medium heat. Cook over-easy style until the whites are firm and cooked through. The yolk should thicken but not harden. Flip egg and cook to desired doneness. Toast 1 slice high-protein, high-fiber, whole-grain bread. Top bread with 1/4 mashed avocado, tomato slices, and crushed red pepper flakes. Top with cooked egg.
- Combined with oats: To increase the calories intake or blend the taste of the egg, you can mix it with oats. Pour 1 packet plain rolled oats (or ½ cup oats) and 1 cracked egg into a microwave-safe bowl or mug. Add water per package instructions and mix well. Microwave for about 90 seconds. Top with ½ cup fruit.
- Make it green: You can add various types of grains to the egg, or add veggies. Boil 3 inches of water in the pan. Break egg into a cup and slowly pour into water. Lower heat but keep simmering. Cook egg without stirring until white is set. Lift egg with slotted spoon and place on top of raw greens and ½ cup cooked ancient grain of choice. Add any raw vegetables and top with red pepper flakes, salt, pepper, squeeze of lemon, and 1 tbsp extra-virgin olive oil.
- Modified scrambled eggs: You can change the way you scramble your eggs for better taste and more healthier options. Spray the inside of a microwave-safe coffee mug with cooking spray. Crack two eggs into a mug and mix well. Add in about 1/4 cup diced peppers or tomatoes. Microwave for 45 seconds, stir, then microwave for another 30–45 seconds. Let rest for 30 seconds. Enjoy eggs in the mug. (Optional: may add in or top with shredded cheese.).
Why are Eggs Essential and a Good Source of Protein?
One egg has 6 grams of protein. Eggs are a familiar source of protein known for their easily accessible and health benefits. The yolk contains healthy fats and cholesterol which is the backbone of the production of various hormones needed for growth.
One egg has 6 grams of protein, is gluten-free, has zero carbs, zero sugar, and costs on average only 17 cents. Try the 5 Exciting and Healthy Ways to Eat Eggs to Build Muscle Even if You are a Skinny Guy and see what great results will come from your hard work.
How to Eat to Build Muscle
Adding mass, weight, or increasing your BMI is a quality and quantity oriented approach, It is easier to say to add mass and muscle, just eat more, but what about the quality and type of food that you eat? It is not just about eating more,it is about eating right.
We are bombarded with information on fitness, nutrition, and training. There seems to be the perfect solution to achieving your fitness goals in every news feed, scientific journal, or program we come across. However, no one has an answer, and when they do, it’s usually a quick fix
So, how do you stop failing? Most fail to look at the basics that can keep the results coming, long-term. It’s the little things you do every day, often without noticing them, that will make or break you.
To get the most out of your workouts and nutrition plan, having good habits to support them are precisely what will lead you toward your goal faster and make the road much more comfortable. Try the 5 Exciting and Healthy Ways to Eat Eggs to Build Muscle Even if You are a Skinny Guy to get the most out of your hard work.
If you are doing everything correctly, but not getting the desired result that you want, you could be sabotaging your results by trying different methods, or simply doing something the wrong way.
How to Gain Weight and Build Muscle for Skinny Guys
3 main bad habits hindering and undermining your results:
- Skipping sleep: The brain performs efficiently when fully relaxed and our body produces growth hormone when we sleep, if you want to grow muscle mass, sleep more. Sleep quality is in the eye of the beholder. Many people don’t realize they’re getting poor Let’s split up sleep disturbance into two categories:
- Difficulty falling asleep(insomnia): We all experience this once in a while especially after taking those late night coffee and staying awake due to the anxiousness of the exam or interview scheduled for the next day.This is mostly due to, but not limited to, high cortisol levels—the stress hormone—late at night. Short of taking a blood test to measure cortisol levels, you can tell if you’re setting yourself up for high cortisol by looking into your nighttime routine. Working late is the number one culprit. The stress from working into the night increases your cortisol levels before bed.Your brain needs time to unwind and prepare itself for sleep. Create a pre-bedtime routine to signal to your body that it’s time for bed and give it time to relax. Dim the lights and close computers, tablets, and phones at least one hour before bed. Electronics emit blue spectrum light, which inhibits your body’s production of melatonin—the hormone that makes you sleepy.
- Waking up during sleep: Some people do not have insomnia( difficulty sleeping) but have trouble sustaining a sound sleep, so they wake up frequently at night.This can be a sign of a food intolerance that causes a spike in cortisol during the night. Your best bet, in this case, is to keep a food journal and look for patterns in your diet and disrupted sleep. Some usual suspects include dairy, nuts, gluten, and coffee. Coffee, when consumed in large quantities throughout the day, can make your sleep quality suffer. If you suspect that coffee keeps you wired, stop taking it after 2 PM.
- Late night craving and binging: We all can relate to those nights that we are very tired or stressed out, or watching our favorite movie or football team. These are the most frequent times for late night craving and binging, which could sabotage our fitness goals and resultsA lot of old school bodybuilders buy into the idea of “night catabolism,” or losing muscle mass while you sleep. Unless you want your liver to work overtime on digestion instead of resting and regenerating, late-night snacking can sabotage your results more than improve your gains. Easily digested, high-quality foods are the best for pre-bedtime snacks.Most people consume half their daily calories close to bedtime. Blame it on a stressful day, which often leads to binge eating and bad food choices near bedtime. According to one study in Obesity Research & Clinical Practice, this can increase your blood sugar levels for a full 24 hours and create a binge-eating roller coaster the following day.It all comes down to better food choices. Research supports the “if it fits your macros” model when choosing snacks, but there’s no one-size-fits-all approach. Some livers need the rest for regeneration while others will work fine with late meals. At the end of the day (pun intended), light snacks are okay but monitor how your body responds and adjust or get rid of them as you see fit. If We can control our late night cravings and binges, we can reduce those hidden habits that sabotage our fitness goals and results.
- Skipping breakfast: Breakfast is the most important meal of the day because it supplies our body with the necessary fuel and energy needed to carry out our daily activities. Missing or eating the wrong breakfast could sabotage our fitness goals and the wholeOf the many bad habits, this is the one that most people know they are guilty of, but do anyway. The most prominent excuses are lack of time and not feeling hungry. If the president has time to eat breakfast, you should too. It’s well documented that having a nutrient dense breakfast will help you burn fat and boost your metabolism and mental acuity for the whole day.Tomorrow morning, eat a steak and eggs breakfast with nuts on the side. The best way to learn is actually to do it. Watch how your day goes and how energized you feel. The mental alertness focused energy, and sense of control over your hunger will be the most significant noticeable differences. The following morning, try a bowl of cereal or a piece of toast. The difference will speak for itself. Skipping breakfast can be compared to not fueling a car and expecting it to function efficiently and travel for a long distance., glucose is the fuel for the brain and body, it keeps us for the whole day.Breakfast serves as a source of glucose for the body.
Compound exercises are the best exercises to build muscle, burn calories, stay fit and look healthy. However if not done correctly or fully utilized, the full benefits would not be experienced. Try the 5 Exciting and Healthy Ways to Eat Eggs to Build Muscle Even if You are a Skinny Guy to get the most out of your hard work.
We know about diet, and proper training routines, what you do after training also determines the results you would get
5 HEALTHY POST WORKOUT TIPS AND HABITS FOR GOOD HEALTH AND PREVENTION OF DISEASES AND INJURIES
- Foam rolling: foam rolling after a tedious workout is the best ways to reduce the probability of having an injury; it also helps in reducing the tension in muscles and myofascial.
- Stretching: Stretching is an excellent way to allow the circulation of hormones called endorphins to circulate our body after a workout.
- Contrast shower: This is a type of shower that involves alternating between hot and cold water during shower. It helps in reducing muscle soreness post workout and enhances muscle growth.
- Rehydration: Drinking a lot of water intra -workout and post workout helps us to replace water loss through sweating during training. If you get bored with drinking water, you can drink sports drinks post workout. Rehydration also helps in joint lubrication and prevention of injuries to the muscle and body.
- Protein consumption: It is advisable to eat a post workout meal rich in protein and carbohydrates immediately after your workout. Immediately post-workout, the muscles and body are depleted of nutrients and calories. This is the perfect time to feed your muscles and body with that meal rich in protein and carbohydrates. A protein supplement rich with whey protein is the best post workout meal to take after a tedious workout.
Losing weight, keeping fit ,and looking healthy can be achieved with the right diet and proper training regimen. However, it is not enough to know the right things to do; it is better to know both the right things to do and how to do them. A proper diet involves striking a balance between timing, quantity, and quality of food. Try the 5 Exciting and Healthy Ways to Eat Eggs to Build Muscle Even if You are a Skinny Guy to get the most out of your hard work. the schedule is the key. If you notice any unusual reaction during a diet or training regimen, contact your doctor.
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