The possibilities are endless, think about it, we’ve entered a time where cauliflower can be pizza crust or wings. So, why couldn’t banana bread be used to help you gain muscle? It’s totally possible.
There’s quite a bit of effort that has to go into building muscle and it starts with your diet and training regimen. You’ll need to be well thought out with your meal timing and the amount of food you are consuming.
So, will banana bread be what you grab on your way out the door?
Know Your Macros
One of the biggest favors you can do for yourself is to plan out your meals. You need to show dedication and be committed to gaining muscle.
Gaining muscle takes time, energy, fuel, and proper recovery. You can start out by learning how many grams of protein, fats, and carbohydrates you need to eat every single day. There are many different online calculators for this but here’s a general guideline(1).
- Protein: 25-30% of total calories
- Carbohydrates: 40-60% of total calories
- Fats: 20-30% of total calories
Every person is different and it’s important that you make changes to your macros based on how your body responds. Not sure where to get started? Reach out to a nutrition professional.
The next step will be to start tracking your food and familiarizing yourself with portion sizes. You won’t have to track forever, but it’s a great way to learn how to reach your goals.
If you don’t do this, there’s a high chance that you’ll end up spinning in circles and not making any progress.
Best Training Method for Gaining Muscle
You figured out your nutrition but what about your training regimen? You are going to need to have a plan in place and not bounce around from one plan or template to another every week.
Most bodybuilders are training 5-6 days per week and allowing their bodies to fully recover on the other days. Here’s a review of what bodybuilders do during their training sessions when they are “in season”(2).
- 4–5 sets per exercise
- 12–15 reps per exercise
- Resting between sets for 90 seconds to 3 minutes
The most important thing is that you are consistent with your training sessions and show up for all planned days.
Stay Fueled
When working out hard and trying to gain muscle, you will get the best return on your investment by prioritizing nutrients before and after your workout.
Try aiming for a solid source of carbohydrates before your workout and pack some protein that you can quickly consume immediately after your workout. Here are a few quick options for protein and carbohydrates.
Protein
- Cottage Cheese
- Yogurt
- Protein Powder
- Deli Meat
- Chicken, beef, fish, shrimp, etc.
- Tofu
- Beef Jerky
Carbohydrates
- Fruit
- Honey
- Unsweetened fruit juice
- Bread
- Rice
- Potatoes
What About Banana Bread?
If you were wondering where banana bread fits into the mix, it’s right here. Easy to grab and go, a great source of carbohydrates, and fuel for before or after your workout.
Sure, you might want to make some tweaks to the recipe or make sure you don’t attack the entire loaf but it could potentially help you gain muscle.
For a protein-rich version that’s most optimal for a fitness-oriented diet, try this protein banana bread mix that is a balanced blend of protein, carbohydrates, and fats. Oh, it’s gluten-free by the way.
What to do Next
It’s pretty clear that you want to gain muscle mass, but what exactly is your desired goal? Do you want to gain 5 pounds of lean mass and prevent body fat gain? Are you actually trying to just get lean or as strong as possible?
Once you do this, you can then calculate your calories and the macronutrients that are going to be needed to reach that goal. From there, you can plan out your meals and come up with a game plan for your training regimen.
With goals in place, you can find training plans and templates that are specific to your desired outcome.
Consistency, dedication, proper nutrition, and workout routines will get you the results you want. Unfortunately, there are no shortcuts when it comes to building muscle, but all things are possible with a little effort and patience.
Now, go pack your banana bread and chase the pump.
