Reach your Sustain & Rebuild goal with Maximuscle
Pick any one of the following from our food plan to help with rebuilding. Our choices are often high in carbohydrate. Try and add in 20-30g of protein and some fibre.
| Breakfast | Lunch | Evening Meal | Snacks |
|
Poached eggs on wholemeal toast (2 eggs, 2 Toast) 369 kcal| Carbs 33g | Protein 20g | Fat 13g |
Chicken salad within a wholemeal wrap (100g Chicken) 391 kcal | Carbs 37g | Protein 39g | Fat 11g |
Sirloin steak with mushrooms and sweet potato (200g steak 140g sweet potato) 448 kcal | Carbs 39g | Protein 57g | Fat 12g |
Large handful of mixed nuts, raisins and sultanas 40g 209 kcal| Carbs 14g | Protein 8g | Fat 13g |
|
Porridge with Maximuscle Max Whey Added 334 kcal| Carbs 35g | Protein 32g | Fat 7g |
Tuna Salad and a wholemeal pitta bread 351 kcal | Carbs 31g | Protein 44g | Fat 2g |
Seasoned chicken with mediterranean vegetables and cous cous (140g chicken 200g veg 50g cous cous) 474 kcal| Carbs 35g | Protein 45g | Fat 15g |
Cottage cheese on crisp bread crackers 162 kcal| Carbs 20g | Protein 16g | Fat 2g |
|
Weetabix with a sprinkle of mixed seeds (3 Weetabix and semi-skimmed milk) 347 kcal| Carbs 40g | Protein 15g | Fat 16g |
Three bean and red pepper soup (400g) 448 kcal | Carbs 58g | Protein 20g | Fat 13g |
Chicken and prawn paella (400g) 453 kcal | Carbs 74g | Protein 25g | Fat 5g |
Reduced fat peanut butter 30g on 2 multigrain crisp breads 250 kcal| Carbs 23g | Protein 8g | Fat 13g |
|
Omelette With Tomato and Cottage Cheese (2 eggs) 273 kcal| Carbs 4g | Protein 27g | Fat 16g |
Feta & cottage cheese salad with light balsamic vinegar 229 kcal | Carbs 11g | Protein 23g | Fat 8g |
Chicken and peanut stir fry (100g chicken 160g egg noodles 60g peanut sauce) 486 kcal | Carbs 42g | Protein 40g | Fat 17g |
241 kcal| Carbs 18g | Protein 29g | Fat 6g |
|
Hard Boiled Eggs on Seeded Wholemeal Toast (2 eggs 2 toast) 432 kcal| Carbs 28g | Protein 28g | Fat 20g |
Wholemeal pitta's with chicken and mixed salad (2 pitta's 100g chicken) 410 kcal | Carbs 56g | Protein 37g | Fat 3g |
Salmon Steak with mixed vegetables and potatoes 452 kcal| Carbs 44g | Protein 35g | Fat 15g |
Skimmed milk (300ml) 210 kcal| Carbs 30g | Protein 20g | Fat 1g |
Maximuscle Support
Pick any one of the following, up to 2 per day (to be used mid morning and/or mid afternoon, to aid recovery use immediately after exercise) could be used as snack alternatives.
Maximuscle Max Whey shake 118 kcal| Carbs 2g | Protein 23g | Fat 2g
Protein Bar 207 kcal| Carbs 20g | Protein 21g | Fat 6g
Protein Milk milk (Ready to drink) 193 kcal | Carbs 17g | Protein 20g | Fat 1g
Add at least 1 piece of fruit per day
Banana 116 kcal| Carbs 27g | Protein 4g | Fat 0g
Orange 62 kcal| Carbs 15g | Protein 1g | Fat 0g
Apple 95 kcal| Carbs 25g | Protein 1g | Fat 0g
Grapefruit (100g) 32 kcal| Carbs 8g | Protein 1g | Fat 0g
Pear 96 kcal| Carbs 26g | Protein 1g | Fat 0g
Example Day
| Breakfast | Mid Morning Snack | Lunch | Mid Afternoon Snack | Evening Meal | Evening Snack |
|
Poached eggs on wholemeal toast (2 eggs, 2 Toast) |
Three bean and red pepper soup (400g) |
Large handful of mixed nuts, raisins and sultanas |
Chicken and prawn paella (400g) |
Low fat yoghurt with Maximuscle Max Whey |
Total Calories 2234 kcal| Carbs 293g | Protein 129g | Fat 56g
For individuals over 80kg you should aim to for a diet consisting of at least
Total Calories 2500 kcal| Carbs 378g | Protein 126g | Fat 56g
How Will Protein Help
Protein is an essential nutrient for those looking for a lean muscle. For muscle maintenance, individuals should increase their protein requirement from 0.8g of protein per kg of body mass per day (g/kgBM/d) to 1-2 g/kgBM/d. Through foods and protein supplements, you can achieve this fairly easily.
The Benefits Of Protein
1. BUILD – Protein helps the development of lean muscle tissue.
2. RETENTION – Protein supports the maintenance of muscle tissue which is key when on a calorie restricted diet.
