Shawn Perine - The muscle & fitness cookbook : 55 fast & easy meals for maximum muscle

Most muscle isnt built in the gym. Its built in the kitchen. All the weight training in the world wont change your body if youre not fueling it with the right combination of protein, carbs, and micronutrients to make your workouts count. Jumpstart your morning with protein Discover delicious smoothies packed with lignans and other anti-inflammatory nutrients. See recipe on . Grab-and-go muscle fuel Enter the garden of eating! Muscle in the palm of your hand For when the evening ahead requires quick reflexes The omega-3 powerhouses Pan-fried salmon: a quick and delicious way to get your omega-3s and cartilage-supporting bioactive peptides.

Seafood recipes start on .

Food Good! Muscle Big! The ultimate lean-protein go-to Chicken breast is the ultimate go-to for lean protein. Discover new ways to cook it up starting on . Build muscle while your tastebuds party on!
When it comes to the battle for muscle, the spatula is mightier than the kettlebell . A battle between the forces of muscle and the forces of fat. A battle between the hormones and nutrients that promote protein synthesisthe process by which the body lays down new proteins to increase muscle massand protein breakdown, which does exactly the opposite.

Which side is winning within you right now? Your body is never stable. Youre always either building or losing muscleevery day, 24/7. And the difference between the two is what determines whether youll be stronger and leaner tomorrowor weaker and softer. What builds muscle? The bodys repair system, of course. Break down the muscle through resistance training and it responds by growing bigger and stronger. But to power that growth, you need a lot of factors working in concert.

Your body needs the right mix of protein, carbohydrates, and micronutrients (vitamins, minerals, and phytonutrients) to add back the muscle youve broken down and then some. You determine that mix by what you eat. It needs the right flow of hormonesmore of the muscle-building elements like testosterone and human growth hormone and less of the muscle-eating stuff like cortisol and estrogen. You determine the flow of those hormones, in great part, by what you eat. And it needs exactly the right amount of calories in order to build lean tissue. Too few and you stymie growth; too many and you add fat.

And you determine that, too, by what you eat. Thats why, when it comes to the battle for muscle, the spatula is mightier than the kettlebell. Smart nutrient management, hormone manipulation, and calorie budgeting are the three pillars of building muscle, shedding fat, and sculpting the body you want. And this is your ultimate guide.

Add salsa to steak to bring critical anthocyanin polyphenols that fight inflammation and visceral fat gain. ENTER THE KITCHEN For more than 30 years, Muscle & Fitness has been the definitive source of nutrition information for professional athletes and amateur fitness buffs alike. ENTER THE KITCHEN For more than 30 years, Muscle & Fitness has been the definitive source of nutrition information for professional athletes and amateur fitness buffs alike.

As our editor at large, Arnold Schwarzenegger, has often said, For me, life is continuously being hungry. And a man whos hungry wants to devour thingsexperiences, adventures, successes. But devouring the wrong thingsjunk, excess, gluttonyis the way to cheat yourself out of real satisfaction. If youre working hard in the gym, why undermine your hard work by weaseling out when it comes to nutrition? Feeding your muscles will not only make them grow. The right nutrition plan will do a great deal more. It will run fat out of town by keeping your body in constant calorie-burning mode.

It will give you a longer run at life as you use lean, healthy muscle to beat back heart disease, diabetes, high blood pressure, and other scourges of modern life. It will take your sex life into a whole new spherenot just because others will want to touch what youve built, but because a body thats properly fed is a body whose hormones run fast and furious.

Discover how super-high-protein breakfasts can reset your metabolism. And heres the great part: Its not hard at all. The Muscle & Fitness Cookbook is not only the single greatest collection of fat-burning, muscle-building meals ever put together. Its the ultimate body-sculpting nutrition plana meal-by-meal guide that will tell you what to eat, no matter what you crave, to fuel your training and build the greatest body you could ever imagine.

I know, because Ive enjoyed these recipes myself and seen the incredible results. And Ive seen how eating this way has built the bodies of some of the fittest action stars, athletes, and bodybuilders of the past several decades. YOUR ULTIMATE FOOD PLAN Think about this: According to a University of Connecticut study, men add a pound of fat every year between the ages of 25 and 45 And the difference between the average man and the perfect physical specimen isnt as great as you might think: When USDA scientists studied the eating habits of nearly 9,000 adults, they found that on a typical day, overweight adults ate a mere 100 calories more than their normal-weight peers. Think about how that plays out for the man whos putting everything he has into the gym, and getting less than everything he wants in return. The difference between the guy who gets results and the guy who doesnt could be as simple as a few too many (or too few, or the wrong kind of) fat calories, or a missing micronutrient that could fuel muscle growth greater than hes ever seen if only hed add this one supplement or this one kind of food to his day. Thats why The Muscle & Fitness Cookbook is more than just a collection of great recipes.

Its a complete muscle-fueling plan that will change your body and your life in ways you cant imagine. In these pages, youll learn counter-intuitive secrets of bodybuilding success: how salads and even desserts can be key muscle-building meals; how indulgent carb-based foods like pancakes can be tweaked into protein powerhouses; why simple chicken and rice might be the ultimate post-workout meal. If youve tried other nutrition programs in the past, youve probably come away disappointed with the taste, with the results, or both. Thats about to change.