A fundamental part of gaining muscle mass is eating correctly. We tell you which foods you should prioritize to achieve your goal.
If muscles could be built on beer, pizza, and chips, we’d be sure to get huge, but unfortunately, we don’t. Do you go to the supermarket and look for those foods that give you the long-awaited muscle gains that you work so hard in the gym? We will tell you which ones are essential in your diet so that you can eat as perfect and clean a diet as possible without adding fat. Aim
Lean meats of any kind: Chicken, beef, turkey, pork. You have a multitude of options to choose from. A good amount of quality protein is always necessary to gain muscle mass. Always choose lean cuts if it is beef or pork, and avoid sausages that are too greasy.
Fish and shellfish: You will make sure to eat foods rich in protein and low in fat, probably with less fat than meat and with essential omega-three fatty acids, whose functions are necessary for the proper functioning of our cardiovascular system. Tuna, salmon, hake there is a choice, and they are also very healthy foods.
Eggs: Yes, that myth that we can only eat seven eggs a week is over. They will not raise your cholesterol or harm your health, as the yolks contain an incredible amount of vitamins and minerals. The quality of egg protein is very high due to its biological value, so don’t be shy and consume as much as you think is necessary for your diet.
Protein shakes: They are not essential if you choose the foods in your diet well, but they can always be a great help. It is the best-selling supplement because few people have time to prepare four or five food containers every day. Choose a trusted brand that breaks down the amino gram and all the ingredients it contains.
Potatoes: No, of course, we are not referring to the fries of any fast food establishment. Good cooked or baked potatoes will ensure enough potassium and fibre to add to your diet, and they are great fuel for the moments before training. If you cook and cut them yourself to measure the quantities well, the better;
Rice: The classic food. In addition to being cheap, it is effective for building muscle, which is why it is consumed daily by the most famous bodybuilders in the world in almost every one of their meals. If you can, choose brown rice. It has magnesium, essential for athletes.
Nuts: Besides being a satisfying food and therefore ideal in restrictive or sports-oriented diets, nuts contain many proteins essential for muscle regeneration after intense physical exercise. You can choose between almonds, peanuts, walnuts, cashews.
Fruit: Indeed, the fruit is an essential food, and not only for our health. It can provide us with tremendous energy when facing a good workout and various vitamins necessary for muscle regeneration. Bananas are excellent but don’t forget exciting sources of vitamin C such as orange, the fibre in pineapple or kiwis, and antioxidants in blueberries and red fruits.
Avocado: Due to their high caloric content, avocados are good foods to include in the diets of people who want to gain weight and athletes in the muscle growth phase. Avocado is a healthy source of calories, unlike many other high-calorie foods containing excess saturated fat and sugar. Also, it is a powerful satiating agent, so if we consume it moderately, it will take away our hunger for sweets or junk food.
Olive oil: Recent research indicates that, in addition to its excellent health properties, it also protects us against neurodegenerative diseases such as Alzheimer’s. The monounsaturated fat in olive oil appears to act as an anti-catabolic nutrient, or in other words, prevents muscle breakdown. Olive oil and monounsaturated fats have been associated with everything from lower heart disease rates and colon cancer to a lower risk of diabetes and osteoporosis.