{"id":61082,"date":"2021-10-16T23:23:32","date_gmt":"2021-10-16T23:23:32","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/?p=61082"},"modified":"2021-11-22T01:13:20","modified_gmt":"2021-11-22T06:13:20","slug":"mash-for-gainz-4-simple-recipes-for-performance","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/mash-for-gainz-4-simple-recipes-for-performance\/","title":{"rendered":"Mash for GAINZ: 4 Simple Recipes for Performance"},"content":{"rendered":"<p><strong>Success in achieving your training and body composition goals is eighty percent nutrition and twenty percent exercise.<\/strong> We debate about these exact percentages, but I think we can all agree that nutrition plays a bigger part in achieving our goals than most of us give it credit for.<\/p>\n<p>I initially created these Mash for Gainz recipes for myself after being injured for nine months. <strong>I figured if I could get my nutrition figured out, it would aid my recovery and prevent any further losses.<\/strong><\/p>\n<h2 id=\"how-it-works\">How It Works<\/h2>\n<p>The following four Mash for Gainz recipes give you a head start on creating your own meals. <strong>You need three macronutrients in a main meal:<\/strong><\/p>\n<ol>\n<li>Carbohydrates &#8211; Your main source of energy<\/li>\n<li>Protein &#8211; For growth and repair<\/li>\n<li>Fat &#8211; For energy<\/li>\n<\/ol>\n<p><strong>The main macronutrient of the recipes is carbohydrates. <\/strong>We all need carbohydrates to function properly, so why not make this cheap, easy, and tasty?<\/p>\n<p><strong>The recipes are straightforward and can be easily adjusted to anyone &#8211; except for the people who hate sweet potato. <\/strong>Experiment with the recipes and throw in different herbs and spices. Making fresh food can be simple, so enjoy it and have fun.<\/p>\n<p><strong>Notes:<\/strong><\/p>\n<ul>\n<li>The recipes should take about twenty minutes to prepare and cook.<\/li>\n<li>The recipes are very easy to follow and the ingredients can be bought at any supermarket.<\/li>\n<li>Sweet potato is a complex carbohydrate. It releases energy over a long period of time unlike simple carbohydrates (for example potatoes, white bread, and fruit). This steady release of energy will keep you from craving sweets.<\/li>\n<\/ul>\n<p><strong>Here are three easy steps to create your own meal:<\/strong><\/p>\n<ol>\n<li><strong>Pick a recipe.<\/strong><\/li>\n<li><strong>Pick your protein: <\/strong>chicken breast\/leg, sirloin steak, pork loin, turkey breast, canned tuna, or salmon fillet.<\/li>\n<li><strong>Pick a mixture of low-carb vegetables: <\/strong>broccoli, spinach, tomatoes, kale, cucumber, peppers, watercress, or arugula.<\/li>\n<\/ol>\n<p><strong>Example:<\/strong><\/p>\n<p class=\"rteindent1\"><em>Creamy sweet potato mash recipe<\/em><\/p>\n<p class=\"rteindent2\"><strong>+<\/strong><\/p>\n<p class=\"rteindent1\"><em>130g grilled sliced chicken breast<\/em><\/p>\n<p class=\"rteindent1\"><em>(Marinade: rosemary, garlic, lemon juice, salt and pepper)<\/em><\/p>\n<p class=\"rteindent2\"><strong>+<\/strong><\/p>\n<p class=\"rteindent1\"><em>100g broccoli and 50g baby plum tomatoes<\/em><\/p>\n<h2 class=\"rtecenter\" id=\"creamy-sweet-potato-mash\">Creamy Sweet Potato Mash<\/h2>\n<p class=\"rtecenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-58828\" src=\"https:\/\/breakingmuscle.com\/\/wp-content\/uploads\/2015\/07\/creamy.jpg\" alt=\"\" width=\"600\" height=\"450\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/07\/creamy.jpg 600w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/07\/creamy-300x225.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p class=\"rtecenter\"><em>340kcal \u2013 Carbs: 48g Fat: 13g Protein: 6g<\/em><\/p>\n<p><strong>Ingredients:<\/strong><\/p>\n<ul>\n<li>200g sweet potato<\/li>\n<li>100g spinach<\/li>\n<li>100g red onion<\/li>\n<li>40ml heavy cream<\/li>\n<li>5g coconut oil<\/li>\n<li>1 clove of garlic (optional)<\/li>\n<li>Salt and pepper to taste<\/li>\n<\/ul>\n<p><strong>Method:<\/strong><\/p>\n<ol>\n<li>Chop sweet potato into small pieces (cm cubes).<\/li>\n<li>Add to saucepan then add boiling water from the kettle.<\/li>\n<li>Boil sweet potato for up to 10 minutes or until soft.<\/li>\n<li>Finely chop red onions and spinach. Once the sweet potato is soft, add the red onions and spinach to the saucepan.<\/li>\n<li>Boil for another 2-4 minutes then drain ingredients in a colander.<\/li>\n<li>Replace ingredients into saucepan and mash it up.<\/li>\n<li>Add heavy cream, coconut oil, 1 finely chopped glove of garlic or ground garlic, and salt and pepper to taste.<\/li>\n<li>Mix and mash it.<\/li>\n<li>Serve with some meat or fish with vegetables.<\/li>\n<\/ol>\n<h2 class=\"rtecenter\" id=\"sweet-potato-and-mushroom-mash\">Sweet Potato and Mushroom Mash<\/h2>\n<p class=\"rtecenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-58829\" src=\"https:\/\/breakingmuscle.com\/\/wp-content\/uploads\/2015\/07\/mushrooms.jpg\" alt=\"\" width=\"600\" height=\"450\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/07\/mushrooms.jpg 600w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/07\/mushrooms-300x225.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p class=\"rtecenter\"><em>340kcal \u2013 Carbs: 52g, Fat: 11g, Protein: 6g<\/em><\/p>\n<p><strong>Ingredients:<\/strong><\/p>\n<ul>\n<li>200g sweet potato<\/li>\n<li>100g chestnut mushrooms<\/li>\n<li>100g red onion<\/li>\n<li>10g cashew nuts<\/li>\n<li>1 tsp arrowroot (any supermarket sells it in the baking section)<\/li>\n<li>20-40ml water<\/li>\n<li>5g coconut oil<\/li>\n<li>1 tsp fresh rosemary<\/li>\n<li>Salt and pepper to taste<\/li>\n<\/ul>\n<p><strong>Method:<\/strong><\/p>\n<ol>\n<li>Chop sweet potato into small pieces.<\/li>\n<li>Add to saucepan then add boiling water from the kettle.<\/li>\n<li>Boil Sweet potato for up to 10 minutes or until soft.<\/li>\n<li>Preheat frying pan and add coconut oil.<\/li>\n<li>Add finely chopped red onions and mushroom to frying pan. Let ingredient sweat and then add 1tsp of arrowroot with a 20-40ml of water.<\/li>\n<li>Mix the arrowroot into the red onion and mushroom with a spoon until it starts thickening. Add more water if the sauce is too thick. Then add crushed\/ground cashew nuts and finely chopped rosemary to the frying pan.<\/li>\n<li>Once the sweet potato is soft, drain it with a colander and replace it back into the saucepan.<\/li>\n<li>Add the red onion, mushroom and cashew nut sauce to the saucepan.<\/li>\n<li>Add salt and pepper to taste.<\/li>\n<li>Mix and mash it.<\/li>\n<li>Serve with some meat or fish with vegetables.<\/li>\n<\/ol>\n<h2 class=\"rtecenter\" id=\"sweet-potato-and-beetroot-mash\">Sweet Potato and Beetroot Mash<\/h2>\n<p class=\"rtecenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-58830\" src=\"https:\/\/breakingmuscle.com\/\/wp-content\/uploads\/2015\/07\/beetroot.jpg\" alt=\"mash, recipes, meals, meal planning, sweet potatoes, nutrition\" width=\"600\" height=\"450\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/07\/beetroot.jpg 600w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/07\/beetroot-300x225.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p class=\"rtecenter\"><em>395kcal \u2013 Carbs: 54g, Fat: 17g, Protein: 5g<\/em><\/p>\n<p><strong>Ingredients:<\/strong><\/p>\n<ul>\n<li>200g sweet potato<\/li>\n<li>50g cooked beets<\/li>\n<li>100g red onion<\/li>\n<li>80g avocado<\/li>\n<li>Small handful of coriander<\/li>\n<li>\u00bc lemon &#8211; juice<\/li>\n<li>Salt and pepper to taste<\/li>\n<\/ul>\n<p><strong>Method:<\/strong><\/p>\n<ol>\n<li>Chop sweet potato into small pieces.<\/li>\n<li>Add to saucepan then add boiling water from the kettle.<\/li>\n<li>Boil sweet potato for up to 10 minutes or until soft.<\/li>\n<li>Finely chop red onions. Once the sweet potato is soft, add the red onions to the saucepan.<\/li>\n<li>Boil for another 2-4 minutes then drain ingredients in a colander.<\/li>\n<li>Return ingredients to the saucepan and mash it up.<\/li>\n<li>Add sliced beets, avocado, finely chopped coriander, lemon juice to the saucepan.<\/li>\n<li>Mix and mash it.<\/li>\n<li>Serve with some meat or fish with vegetables.<\/li>\n<\/ol>\n<h2 class=\"rtecenter\" id=\"sweet-potato-and-carrot-mash\">Sweet Potato and Carrot Mash<\/h2>\n<p class=\"rtecenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-58831\" src=\"https:\/\/breakingmuscle.com\/\/wp-content\/uploads\/2015\/07\/carrot.jpg\" alt=\"\" width=\"600\" height=\"450\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/07\/carrot.jpg 600w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/07\/carrot-300x225.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p class=\"rtecenter\"><em>326kcal \u2013 Carbs: 55g, Fat: 9g, Protein: 5g<\/em><\/p>\n<p><strong>Ingredients:<\/strong><\/p>\n<ul>\n<li>200g sweet potato<\/li>\n<li>100g carrot<\/li>\n<li>100g red onion<\/li>\n<li>50ml heavy cream<\/li>\n<li>Handful of chive and basil<\/li>\n<li>\u00bc lemon<\/li>\n<li>Salt and pepper to taste<\/li>\n<\/ul>\n<p><strong>Method:<\/strong><\/p>\n<ol>\n<li>Chop sweet potato into small pieces.<\/li>\n<li>Add to saucepan then add boiling water from the kettle.<\/li>\n<li>Boil sweet potato for up to 10 minutes or until soft.<\/li>\n<li>Finely chop red onions and grate the carrot. Once the sweet potato is soft, add the red onions and grated carrot to the saucepan.<\/li>\n<li>Boil for another 2-4 minutes then drain ingredients in a colander.<\/li>\n<li>Return ingredients to the saucepan and mash it up.<\/li>\n<li>Add heavy cream, \u00bc lemon juice, finely chopped chive and basil.<\/li>\n<li>Add salt and pepper to taste.<\/li>\n<li>Mix and mash it.<\/li>\n<li>Serve with some meat or fish with vegetables.<\/li>\n<\/ol>\n<p><strong>More Like This:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/breakingmuscle.com\/stuffed-and-sexy-3-sweet-potato-recipes-for-post-workout-meals\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"63002\"><strong>Stuffed and Sexy: 3 Sweet Potato Recipes for Post-Workout Meals<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/breakingmuscle.com\/goodness-gracious-great-balls-of-yum-2-paleo-treats-for-athletes\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"63003\"><strong>Goodness, Gracious, Great Balls of YUM: 2 Paleo Treats for Athletes<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/breakingmuscle.com\/7-habits-to-success-how-to-achieve-your-nutritional-goals\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"63004\"><strong>7 Habits to Success: How to Achieve Your Nutritional Goals<\/strong><\/a><\/li>\n<li><strong>New on Breaking Muscle Today<\/strong><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Success in achieving your training and body composition goals is eighty percent nutrition and twenty percent exercise. We debate about these exact percentages, but I think we can all agree that nutrition plays a bigger part in achieving our goals than most of us give it credit for. I initially created these Mash for Gainz recipes for myself&#8230;<\/p>\n","protected":false},"author":1177,"featured_media":59066,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4644],"tags":[512],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mash for GAINZ: 4 Simple Recipes for Performance - Breaking Muscle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/mash-for-gainz-4-simple-recipes-for-performance\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mash for GAINZ: 4 Simple Recipes for Performance - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"Success in achieving your training and body composition goals is eighty percent nutrition and twenty percent exercise. 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