Whether you're a mass or a dryer, some foods remain the basis for all bodybuilding practitioners. We have selected basic foods from a weight training regimen. The 3 macronutrients are represented proteins, carbohydrates, fats, none of the 3 is to be neglected, everything is a matter of customizing quantities according to your goals.
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| The 13 Best High Protein Foods |
Whole milk and white cheese
Previously, you probably avoided dairy products, especially during dry periods. But whole milk is a great way to store calcium and add calories and fat to your diet with about 150 calories per glass.
Whole milk and white cheese are a good source of protein that helps build muscle while fats, carbohydrates, and lactose help restore muscle glycogen stocks and maximize muscle-building potential. Try to take whole milk after your workout or enjoy a pot of white cheese before you sleep.
Personally, my favorite is a white cheese with nuts and a spoonful of whey chocolate nuts.
Lawyers
Do you feel like Superman? Not yet but maybe after eating this great fruit. Avocados contain unsaturated fats like oleic acid which is perfect for adding good calories and fats to your diet. E
n no longer adding good calories to your diet, eating avocados during weight gain will also allow you to ingest a significant number of antioxidants and vitamins like vitamin E which helps improve cardiovascular health as well as general well-being.
So why not try an avocado puree on rice crackers in a salad or even better, on protein chocolate pudding and protein truffles.
Lean beef
When it comes to achieving the perfect physique, lean protein sources are the number one choice of people who therefore reduce their consumption of red meat. But red meat is good for mass gain for many reasons!
For example, red meat is a very good source of fat and protein that, when consumed regularly, can help muscle growth. Also, red meat is rich in hematinic iron.
There are usually two types of irons consumed, hematinic iron and non-hemic iron and the absorption of these two irons differ in the body.
For example, non-hematinic iron absorption is largely affected by other foods in the diet while the absorption of hematinic iron is not affected by other foods in the diet. Getting the right amounts of iron is essential for building muscle and training hard. So why not have a good big steak for your next meal.
Salmon
To stay in the theme of good fats, salmon and other oily fish should be part of your diet in mass. Eating AT LEAST one serving of oily fish per week is recommended by the government.
Salmon is full of unsaturated fatty acids that are very healthy as well as a clean intake. On top of that, the large dose of omega 3 that one gets from oily fish improves joint and cardiovascular health.
If you train intensely, try to eat 3-4 servings of oily fish per week.
Olive oils and coconut oils
To add fat to your diet, olive and coconut oils are very good for your diet. Making small changes like using more coconut and olive oil in preparing and cooking food is a great way to add good fats and extra calories to your diet.
All without you feeling full of exploding.
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| Best High Protein Foods |
Whole eggs
If you throw away your egg yolks, STOP NOW! Whole eggs are very good sources of protein and fat with about 75 calories per egg. Many people consider eggs to be bad for their health because of their saturated fat and cholesterol content.
But did you know that eggs are high in good cholesterol?
And unless you eat 12 eggs a day, saturated fats shouldn't be between a problem. Have a good source of fat and protein by making an omelet or delicious scrambled eggs.
Nuts and nut butter
Nuts to break the shell! I'm sure you already know that nuts are full of energy and good unsaturated fats! That's why nuts and their butter are perfect for gaining mass.
Small portions of nuts can provide protein and fat with up to 300 calories per 50g.
Also, nuts and their butter are full of essential minerals and micronutrients such as magnesium, phosphorus, selenium, and zinc. All this is essential for staying healthy and building muscle.
So why not fall in love with a handful of nuts when hunger attacks you? Or dip your banana in peanut butter for the ultimate gourmet break.
The sweet potato
When it comes to weight gain, most people think protein, protein, and fat, but in reality, carbohydrates are an absolute must! So forget about your diet where carbohydrates are reduced to a minimum and enjoy meat and potatoes!
Sweet potatoes are full of carbohydrates with an average of 40g of carbohydrates per potato and tons of vitamins and minerals.
What's more, if you're going for a clean weight gain by avoiding refined sugars, sweet potatoes are perfect for satisfying fine mouths and can be incorporated into tons of protein recipes like a sweet potato protein brownie. Try adding a few servings of sweet potato to your dishes to gain mass.
Dark Chocolate
The best for last, the sweet sin. If you like sweetness, dark chocolate is a good way to calm your hunger for sugar. What's more, chocolate containing more than 75% of cocoa is full of antioxidants and unsaturated fats.
For the ultimate treat, try a banana dipped in peanut butter and dark chocolate.
Oats
Oats are another good source of complex carbohydrates that can help you gain weight. Oats are a great source of fiber and complex carbohydrates that not only aid digestion but are also a good source of long-lasting energy, perfect for a pre-workout meal.
In addition to oats, you can add a good source of fat and calories to your diet without feeling too full.
LEMON
On the 11th, we couldn't miss it. The lemon is alkaline citrus, it regulates the PH of the body which tends to acidify with our current diet, animal proteins, dairy products, processed foods. An acidic body is a body with inflammation.
RICE
Rice is the preferred source of carbohydrates for bodybuilders and is considered the most digestible source. Rice allows a slow release of energy with a moderate glycemic index of 55. Prefers basmati or Thai rice and cooking with slightly crunchy rice. Like other starchy foods, long cooking time increases the glycemic index and thus the release of insulin.
SWEET POTATO
In bodybuilding, carbohydrates are also important, they represent the variable between a mass gain and a dry gain. The potato is an ideal source of carbohydrates because it has a low glycemic index, which means that it does not cause an increase in blood sugar levels and therefore no or little release of insulin (a storage hormone).
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