Diets for gaining muscles - nutrition

The diet to gain muscle that we recommend below is a guideline on the ideal foods to take at each time of day and will be a professional nutritionist who will best make your ideal meal schedule.

You should eat about 5 meals a day, whether you train during the day, afternoon or evening in a 24-hour gym.

Breakfast to increase muscle mass

How many times have you heard that breakfast is the most important meal of the day?

To grow your muscles it is essential to eat well right after waking up with foods such as:

• Skimmed or semi-skimmed milk.

• Cereals rich in fiber.

• Oatmeal.

• Juice.

• A piece of fruit.

• Coffee.

Mid-morning meal to increase muscle mass

Many hours pass between breakfast and lunch and you need to keep your body well nourished with one of the following ingredients:

• Whole wheat bread.

• Chicken breast.

• Serrano ham or ham without fat.

• Cheese without fat.

• Tomato.

• Dry fruits.

• A piece of fruit.

Food to increase muscle mass

In the food we have a great variety of foods that will help us to gain muscle.

Among all of them we emphasize:

• Pasta or brown rice.

• Meat such as turkey, chicken or beef.

• Green leafy vegetables.

• Mushrooms.

• Fish such as tuna, hake or salmon.

• Vegetables such as eggplant, squash, cauliflower, broccoli, asparagus or artichokes.

• Olive oil.

• A piece of fruit.

• Whole wheat toast.

• Low-fat yogurt.

Snack to increase muscle mass

In the afternoon you can opt for a snack that includes foods such as:

• Liquid yogurt.

• Juice.

• Pieces of fruit.

• Flaked oatmeal.

• Rice pancakes.

• Whole wheat bread with ham, cheese or turkey.

Dinner to increase muscle mass

And to end the day you can choose:

• Boiled potato.

• Meat such as chicken, veal, rabbit, turkey or beef.

• Fish such as sole, hake, salmon or prawns.

• Salad.

• Varied vegetables.

• Wholemeal bread.

• Skimmed yogurt.