Our Post

Jun 21


Choosing the right amount of protein every day can be the difference between success and failure in bodybuilding.
It is, without a doubt, the $1 million question in a sport like bodybuilding, where consuming protein to build muscle is a fundamental requirement. Many beginners think more protein means more muscle but experienced gym-goers know the human body is more complicated than that.
So let’s look at some basic rules that will help you make gains as quickly as possible by working out the optimal amount of protein for you to grow and stay healthy. Read on!
Jun 14


Natalia Nazarenko IFBB oficial , healthy cooking and nutricion specialist joins Muscle & Health staff to bring you monthly amazing cooking recipes especially designed for athletes.
- Stew Chicken with beans.( second course )
  • • 500 g of chicken breast
  • • Kidney beans red 300 g.
  • • Dried basil ½ tsp
  • • Dried oregano ½ tsp
  • • Paprika powder 1 tsp
  • • Olive oil 2 tbsp
  • • Salt
  • • Ground black pepper
  • • Garlic 1 piece

- Soak beans in plenty of water for 8-10 hours.
  1. The water drain, rinse beans under running water, cover with cold water. Bring to a boil and cook for 30 minutes. Fold the finished beans in a colander.
  2. Garlic clean. Fold the cloves in a small baking dish, sprinkle with olive oil
  3. Chop the chicken portions. Rub the pieces with salt and pepper.
  4. Fry the chicken on both sides until golden brown.
  5. Sprinkle with dried herbs.
  6. Add beans and chicken to garlic.
  7. Pour two cups of water, cover, place in oven 220C and cook about 1 hour. Chicken should be soft and slightly beans seethe. Sprinkle with paprika and salt to taste, if desired. Serve hot.

- Calories for 1 portion:
  • • Total – 407 kcal
  • • Fat – 14 gr.
  • • Protein – 51 gr.
  • • Carb – 13 gr.
  • • Fiber – 6,5 gr.