The good resolutions of spring, we know them! Getting back into sport is often part of it. And if this year you try to take control of yourself? If there is no miracle solution to have an athlete’s body, a good diet can help you. What are the foods to gain muscle without fat? We tell you everything!
What foods to gain muscle without fat?
First of all, a good sports program is undoubtedly the basis of muscle building. However, diet also has a real role to play. What are the best foods to gain muscle mass? What meal to eat? Follow our simple tips!
What is the best food for gaining muscle mass?
Let’s start with “number one”: eggs. The latter have a very high biological value, that is to say that your body assimilates their proteins very well. Additionally, eggs also provide important nutrients such as vitamins A, D, B12, choline, and omega-3 fatty acids. Next comes beef which is one of the best foods for building muscle. This meat is characterized by a protein content of 21 g per 100 g. To top it off, its iron, zinc and B vitamin content is quite substantial. To complete the podium, let’s have an essential food for athletes when gaining mass: light cottage cheese. The latter contains 12% high quality protein and low fat!
Our top 10 also includes salmon, which is an excellent source of high-quality protein. It is also a source of omega-3 fatty acids and vitamin D. Similarly, you can vary the pleasures with tuna, sardines or mackerel which are also good foods for mass gain. Don’t skip the cheese. Indeed, its high protein content is also a good source of calcium, vitamin A and B2. We advise you to opt for cheese made from pasture milk. Likewise, fermented tofu is among the best foods for building muscle. This is because it contains good sources of vegetable protein. In addition, fermentation makes tofu more digestible.
Potatoes fit perfectly into the top 10. Indeed, they are starchy sources of good carbohydrates for bodybuilding. The potato contains a lot of potassium and magnesium, perfect for gaining muscle! It’s hard to do without the great favorite of athletes who watch their weight: rice. Pair it with legumes and you’ll get a good amount of quality protein. As with rice, oatmeal has the ability to quickly raise blood sugar and insulin levels. That’s why they are perfect as a snack for mass gain following an intense weight training session.
Let’s finish with nuts, which can provide you with plenty of monounsaturated fatty acids and vegetable proteins. Here you are spoiled for choice:
- nut
- peanuts
- almonds
- macadamia nuts
- Hazelnut
Finally, water is the key element both for your muscles but also for your health. Drinking water, for example, replenishes your cells with nutrients and regulates your body temperature. Drink it regularly!
What meal to eat to gain muscle?
To gain muscle without fat, you will first need to focus on quality protein. Consume 1.5 to 2 grams of protein per pound of body weight. For lipids, 1.3 g of lipids per kg of body weight (regarding 30% of total caloric intake). Finally, supplement with low GI carbs to achieve your desired calorie count. Don’t skimp on vegetables, eat more of them than necessary!
Here are two menu suggestions for weight gain. Do not skip breakfast, quite the contrary:
- fried egg + wholemeal bread + a banana
- pancakes made with 2 organic eggs, 15g of whey, 50g of sweet potato powder and 150ml of vegetable milk
Here’s a balanced lunch to keep you going:
- 100g raw vegetables drizzled with olive oil
- 150g basmati rice
- 150g of fish
- 100g green beans
For the famous sports snack, here is what we offer:
- 200g cottage cheese with 35g granola, 50g oat powder, a banana and some almonds
Let’s finish with the evening meal which is not to be neglected, especially following a sports session:
- Batavia salad with corn, chickpeas, walnuts and olive oil sauce
- omelette with 3 whole eggs, 20g of grated cheese, mushrooms and a little olive oil
