thai-chickenIf you want to lift big, these meals will supply you with the right body-bulking material

POWER PLATES

Striking the balance between limiting your intake of calories to stay lean, and eating enough food to build power, is tough. But it's not impossible.

“Stick to high carbohydrate foods after training,” says nutritionist Freddy Brown, who has worked with the England rugby team.

"This will limit the amount of fat you're able to store and provide fuel for your day."

The National Strength and Conditioning Association (NSCA) in the US also recommends eating an average of one gram of  lean protein for each pound that you weigh, per day', in order to build muscle and improve your overall strength.

THAI CHICKEN AND PRAWN SALAD

• ½ an onion .
• 1 tsp ginger
• 1 clove of garlic
• 1 chicken breast
• Handful 01 prawns
• Splash of rice, vinegar, fish Sauce, soy sauce
• Handful of peanuts
• 100g Chinese leaves, shredded
• 1 carrot, grated

What to do Fry the chopped onion, ginger and garlic in a little olive oil, then add the diced chicken and prawns.  After about 10 minutes add the Chinese leaves and carrot. Mix in the rice vinegar, fish sauce and soy sauce. put on a plate, and then sprinkle the peanuts on top.

What's in it for you? ' This dish is full of 'complete proteins', which means they contain all the amino acids your body needs to build muscle. while the vegetables ward off muscle stiffness,' says Brown.

PER SERVING
Calories : 376
Protein : 28g
Carbs : 2Dg
Fat : 11g

SALMONS SALADss

• Dressing Olive oil, Balsamic vinegar, 1garlic clove, crushed
• Olive oil
• 2 salmon fillets
• 2 carrots, grated
• l onion. sliced
• 50g feta
• 4 tomatoes, sliced
• Cos lettuce

What to do Mix the dressing with a fork. Fry the salmon in little oil for 4 mins. Put the grated carrots, onion, feta, lettuce, and tomatoes in a bowl then add the dressing. Plate up and add the salmon.

What's in it for you? "The salmon is rich in omega-3s for healthy brain function," says Brown. "It also contains all the creatine and protein your muscles need."

PER SERVING
Calories: 356
Protein: 32g
Carbs: 15g
Fat: 22g

SEA FOOD TOM YUMsty

• 1OOg of  frozen mixed seafood
• 2 spring onions, sliced
• ½clove of  garlic, crushed
• Handful of fresh coriander
• 250ml chicken stock
• ½  a chilli, chopped
• 1 tsp ginger, grated
• 1 tsp palm sugar
• 2 fresh tomatoes, chopped

What to do Put all the ingredients in a large pan over a medium and cook for 15-20 mins. Stir occasionally, Done.

What's, in It for you? "The seafood is a great protein source that combines with the antioxidant-rich veg to repair your aching muscles and supply them the protein needed to grow," says Brown.

PER SERVING
Calories: 478
Protein: 34g
Carbs: 27g
Fat: 8g

PHO BEEF-NOODLESpbn

• 35g of soba noodles
• 160g beef sirloin
• 1 spring onion, sliced
• Handful of coriander
• Grated ginger
• 1 carrol, diced
• 10gbean sprouts
• 15g mange tout
• 250ml chicken stock

What to do Boil all the ingredients, apart from the noodles and beef, in the stock for 10 minutes to make a broth. Cook the noodles separately then lay the raw beef slices on top. Ladle the boiling broth over the beef and noodles. Serve immediately.

What's in it for you? 'The beef  is rich in creatine for more powerful muscle contractions.'

PERSERVING
Calories: 516
Protein: 37g
Carbs: 47g
Fat: 31g