Skip to main content

Best food for muscle gain

This is a list with the best food for fitness, muscle building and the bodybuilding, which they have to be almost 80% of our daily nutrition. Also, it has to be mentioned, that we must eat all those food every day, and not
Best food for muscle gain
just choose to eat one or two of them which we like.

The best nutrition for fitness, muscle building and bodybuilding

Proteins

  • Fish (salmon, tuna, cod)
  • Chicken breast
  • Turkey
  • Eggs
  • Whey protein
  • Lean red meat
  • Cottage cheese

Carbohydrates

  • Oatmeal (Quaker)
  • Vegetables
  • Legumes
  • Sweet potatoes
  • Multigrain bread (wholemeal)
  • Pasta (small portions)

Fat

  • Virgin Olive oil 
  • Linseed Oil
  • Almonds, nuts
  • Peanuts (rare and small quantities)
For those who lift weights, an extra 20% of your daily calories should come from the following sources, so that the recovery from your strenuous activity/ exercise will be improved. 
For the post-workout meal we have to consume a lot of carbohydrates together with protein, for example:
  1. Protein:  Whey Protein
  2. Carbohydrates: High Glucose, glycemic index (Dextrose or Maltodextrin)
After 1-2 hours from the workout we consume:
  1. Protein: plain yogurt or cottage cheese
  2. Carbohydrates: cereal fiber (high glycemic index)
To conclude, some general rules but particularly useful in our dietary choices:
  1. Avoid food high in carbohydrates ad fat
  2. Always eat protein with carbohydrates low in glycemic index or good fat
  3. Eating fiber with meals
  4. During the day, drink water frequently
  5. Avoid sodas, fruit juices, soft drinks and beverages which contain “empty” calories and makes it difficult to lose fat

Popular posts from this blog

Tips from Ronnie Coleman about gaining good weight

Hi, I'm Ronnie Coleman, 8-time Mr. Olympia and my tip for you today is how to gain weight. First of all it's not how you think it is, it's a little bit more scientific than that, because there are two types of weight: 1) the good weight 2) the bad weight. My way is going to be the good weight . When I am in out season and I get ready to go to my pre contest, what I am trying to do is put on as much weight as possible and try to calm down from then. But I don't want to put on a lot of bad weight because it just extends how long I'm gonna have to dare to get all that weight low. So I'm trying to put on as much good weight as possible . I do basically this way, so I keep my protein real high and i try to get about 600 grams from me, I still got the same form. For every pound body weight I just do 2 grant of protein , plain and simple. Here is the trick for what you have to do in order to gain weight. Instead of me taking 200-250 carbs a day, i ca

Ronnie Coleman history

Ronnie Coleman is a retired professional bodybuilder who is widely considered to be one of the greatest bodybuilders of all time. He won the Mr. Olympia contest eight times in a row, from 1998 to 2005, and holds the record for most wins in that competition. Coleman began weightlifting as a teenager, and began competing in bodybuilding competitions in the early 1980s. He quickly made a name for himself with his impressive muscle mass and symmetry. He earned his Pro Card in 1990, and by 1992 he had won his first Mr. Olympia contest. Over the next several years, Coleman dominated the bodybuilding world, winning the Mr. Olympia contest eight times in a row. His success in the sport earned him a great deal of fame and sponsorship deals, and he continues to be a popular figure in the fitness industry. Coleman's training regimen was intense, with him doing heavy weightlifting and high-volume, high-intensity training. He was known for his dedication to his craft and willingness to push

Maximize Your Gains: Top 10 Tips for Improved Strength Training

 Strength training is a crucial component of a well-rounded fitness routine. Whether you're an athlete looking to enhance your performance, or someone looking to get into better shape and build a more toned physique, strength training can help you achieve your goals. Here are the top 10 tips to help you improve your strength in the gym: Start with proper form: Good form is key to avoiding injury and maximizing the effectiveness of your exercises. Make sure you know how to perform each exercise correctly before you start lifting heavy weights. Warm up before you work out: Warming up helps prepare your muscles for the workout ahead and can help prevent injury. Consider doing some light cardio, such as jogging or jumping jacks, or perform some dynamic stretching to get your muscles ready. Focus on compound movements: Compound movements, such as squats, deadlifts, and bench presses, work multiple muscle groups at once, making them a more efficient use of your time in the gym. Use prope