1. Oatmeal
Oatmeal can be eaten at almost every meal, is easy to travel with, and pairs well with both protein and fat sources.
- For example, you can mix it with eggs or egg whites, which is a classic food for a huge number of muscle-building people.
- You can mix it with milk and some protein or casein, place it in a shaker, shake well and drink as a cocktail, adding a banana.
- And this is all without counting the classic cooking option. It can also be varied with nuts, soft cottage cheese and berries. Voila, your protein-carbohydrate snack is ready.
2. Rice cakes
People tend to associate rice cakes with the desire to lose weight, but it’s a great, not-so-secret weapon that bodybuilders have been using to build muscle for decades. It’s a simple, easily accessible source of calories that pairs well with other great foods. For example, peanut butter or jam.
You can even make sweet sandwiches by adding soft cottage cheese, then a layer of jam or spread, and then another layer or two. This easy, virtually no-cook option delivers plenty of healthy fats, nutrient-dense fruits, and just enough carbs to energize your workouts or fuel your post-workout workouts.
3. Canned fish
Don’t be afraid to use the good old option, tested by our parents: any canned fish will help make soup or salad — instant dish.
Here’s another idea: Make some rice or egg noodles like spider webs, then lightly fry them in a little butter. Break a couple of eggs and fry it until the eggs are cooked. Let it cool, then add the canned fish. Tuna, sardines, salmon, mackerel — Any of these options are good for the amount of protein. In addition, it saturates perfectly.
4. Dried fruits and nuts
Nourishing, tasty and high in calories. Remember this. However, a great alternative to eating on the go. Nuts such as almonds, hazelnuts and cashews will give you extra calories, but will also help you out before or after a workout if you have them in the car, for example.