Australian Men’s Fitness – September 2019

Smooth criminals

Post-gymrecharger

• 1 scoopvanilla-
  flavouredwheyprotein


• 1 cupfreshspinach


• ½cupblueberries


• 1 mediumbanana


• 1 cupalmondmilk


• 1 ½ cups crushedice
  Wheycontainsthe
  aminoacidleucine,
  whichimprovesmuscle
  proteinsynthesis–
  crucialforthegrowth
  andrepair of muscles.

Energybooster

• 1 medium
  orange,diced


• 1 cuppineapple,diced


• 1 cupstrawberries


• 1 medium
  banana,diced


• 1 cupalmondmilk


• 1 cupcrushedice
  Almondmilkhas
  a niceblendof
  macronutrients.And
  thecarbsinthefruit
  will jolt you into motion.

Sunflower hummus

One cup of chickpeas

contains 13g plant

protein, along with

carbs for energy.

• 1 cup chickpeas


• 2 tbsp extra-
  virgin olive oil


• 1 tbsp sunflower-seed
  butter (from organic
  food shops)


• 1 tbsp lime juice


• 1tsp sea salt
  NUTRITION
  Makes 6 servings. Per
  serve: Cals 108, Fat 25g,
  Carbs 4.8g, Protein 2.8g

Homemadetrailmix

Walnutsadda doseof

omega-3fatstohelp

lowerinflammation,

whilealmondsprovide

a heftydoseof

magnesiumtoreduce

musclefatigue.

• Mixtogether½ cup
  driedcranberrieswith
  ½ cuptoastedmixed
  seeds,¼ cuptoasted
  walnutsand¼ cup
  toastedalmonds


• Divideinto6 portions
  NUTRITION
  Perserving
  Cals176,Fat12.1g,
  Carbs10.6g,Protein5.1g

2019

MEN’S FITNESS

MUSCLE

FOODS

Baked beans on toast

A great store-cupboard,

plant-based option, but

try and choose a low-

sugar brand. This will

also give you plenty of

fibre and B vitamins

to sustain energy levels.

• Simply warm half
  a can of baked beans
  and serve with a slice
  of wholegrain toast
  NUTRITION
  Cals 243, Fat 1.8g,
  Carbs 37.7g,
  Protein 13.2g

AIM FOR

AS WIDE

A VARIETY

OF WHOLE

FOODS AS

YOU CAN,

EVERY DAY.

Egg and avo bowl

Eggs are a filling protein

option on their own.

With avocado you have a

filling snack with healthy

fats to curb appetite.

• Mix together:


• 2 hard-boiled eggs,
  shelled and chopped


• 6 cherry tomatoes,
  halved


• ½ avocado, diced


• Sea salt and black
  pepper to taste


• Pinch of chilli flakes
  NUTRITION
  Cals 276, Fat 21.2g,
  Carbs 1.9g, Protein 17.9g

86 MEN’S FITNESS SEPTEMBER 2019

MF TOP PICK

Fitness Meals

Aussie company

Fitness Meals takes

all the hard work out

of healthy eating by

providing delicious

meals that are portion-

controlled, macro-

customisable, cooked

fresh and delivered

to an outlet near to

you. A brilliant option if

you simply don’t have

time to prep and cook.

fitnessmeals.com.au