Especially of note is the mention of oily fish, which are also packed with protein.  Anyone looking to bulk up or simply maintain their muscle mass should be eating a diet heavy in protein and fish are a healthy food that is an excellent source of protein as well.

Oily fish
Fling fresh sardines under the grill, or have them from a can; either way, like mackerel, salmon and anchovies, they are great for omega-3 oils, which seem to make platelets in the blood less likely to clump together and cause a clot.

I like to buy packs of individually wrapped tilapia from my supermarket and either bake, grill or saute them.  Whichever way I make them, it comes out great.  Pour a little pack of sazon or just some salt, pepper and whatever other seasoning you like, cook it for roughly 10 minutes and you’re good to go.  You can eat it by itself, with a loaf of bread, with some rice, or some pasta (whole wheat pasta even).

The article also brings up wholewheat pasta, whose flavor I’m not particularly fond of.  So what I do is mix some wholewheat pasta with regular pasta with a hybrid dish that’s more palatable.

Wholewheat pasta
The ultimate filling — and so easy to cook. The wholewheat variety has a lower glycaemic index than plain and releases energy slowly. Good for sportsmen who need muscles packed with energy.

Here’s to getting big, getting lean and being healthy.