Today is the time to summarize what it should consist of a good fitness diet. And is that if you want to gain muscle, there are a series of foods that must be present yes or yes in your weekly purchase. And these are the 15 foods that we consider basic for maximize our performance in the gym. In addition to some advice when taking them.
The 15 essential foods to gain muscle
Proteins
1- Chicken
Chicken is a source of protein basic lean in all diets. But, as a general rule, it tastes better when accompanied, cooked with a sauce or had a garnish. At Men’s Health we like grilling and a lemon stream.
2- Fish
Is a excellent source of high quality protein, vitamin D and iodine, and are also rich in omega 3 polyunsaturated fatty acids. These fatty acids are essential and our body cannot synthesize them by itself. Hake and salmon are our favorites.
4- Turkey
Turkey is one of the protein foods that you can include in your diet. Although it can be said of the turkey that does not give much flavor, the truth is that it is one of those versatile foods that fit into any healthy menu and you can cook it in different ways. Also grilled and with a little oil so that it is not very dry.
5- Egg
The eggs are a great source of protein and a basic of any bodybuilder or fitness fan.
Carbon hydrates
6- Potatoes
Potatoes can be an alternative for those who require protein for their training goals. It can offer results similar to those of a concentrated protein intake.
7- Rice
Brown rice it’s pure fiber, and that makes you feel satiated eating less. Rice is a great fuel. Provides 28 g of carbohydrates per serving. Further, contains magnesium, which helps your body keep fatigue at bay.
8- Oatmeal:
Oatmeal is the perfect food to lose weight. For breakfast or for a snack, it is a very versatile cereal, rich in fiber, protein, quality hydrates, vitamins and minerals.
9- sweet potato
The sweet potato and the sweet potato They are essential in volume diets to gain weight and muscle. Its low glycemic index, its hydrates and proteins are ideal in the diet of a bodybuilder. We love it as an alternative to potatoes; roasted, cooked and even microwave.
10- Legumes
Legumes they are an equally valid source of protein as chicken or fish, for example. It is also a source of protein, amino acids, carbohydrates, vitamins, fiber or minerals. Lentils and chickpeas yes, but also beans or beans.
Good fats
11- Avocado
Another basic of our diet; even guacamole already made without added sugar. The avocado has beneficial effects on our health due to its high nutritional value and, therefore, it is one of the most beneficial fruits for athletes.
12- Peanut butter
A nutritious dry fruit and, above all, cheap. Perfect for before training. You just have to take into account its great caloric contribution, so that it does not neglect your macros, since two tablespoons contain up to 200 calories and their nutritional value is: 50 grams of fats, of which 6.8 are saturated, 7 of carbohydrates, of which 3.6 are sugar, and 30 are protein.
13- More nuts
Nuts are very popular with athletes because they offer us that extra “gasoline” we need when doing physical exercise. Almonds, pistachios, nuts … what’s your favorite?
14- Extra virgin olive oil
A basic of Mediterranean cuisine and a source of healthy fats. The main component of the AOVE are lipids that, in addition to providing 9kcal for each gram, are essential for the proper functioning of our metabolism.
15- Pure dark chocolate
Perfect for the sweet tooth and the healthiest of all sweets. The high magnesium content of pure chocolate makes it favor the toning of muscles and its energy supply helps the performance of physical exercise.