Nourish your gains for effective muscle development.
Building muscle is a demanding endeavor. It’s a protracted process involving consistent and intense resistance training over several weeks, combined with maintaining a consistent caloric surplus. Often, the latter part proves to be the more challenging aspect of the bulking journey.
To simplify your path, we’ve curated a selection of top macronutrient sources for your meal plan. These foods are known for their reliability in promoting lean muscle growth and enhancing exercise performance. Optimize your diet, and watch your muscle mass flourish.
HIGH-CALORIE NUTRITION
You’ve likely heard the age-old adage of “calories in, calories out.” It’s a widely accepted principle in the fitness world, mainly because of its simplicity and effectiveness. Muscle gain necessitates the body being in a caloric surplus, which means consuming a substantial amount of food for some individuals.
However, gorging on red meat or other animal protein sources isn’t necessarily the most efficient way to achieve this. Focusing on calorie-dense options streamlines your journey, keeping your body in an anabolic state.
Despite this, choosing clean and “muscle-friendly” foods (noble proteins) is the optimal choice you can adopt in your daily life, in step with a healthy and fit life.
EAT TO “MUSCLE-BUILD”
Adequate protein intake is essential, as protein serves as the fundamental building block of muscle. Consider incorporating whole eggs combined with egg whites for an extra protein boost. These are not only rich in protein but also contain leucine, a natural promoter of anabolism.
Greek yogurt, particularly when paired with toppings like granola or chia seeds abundant in magnesium, provides both calories and essential micronutrients, including calcium and probiotics. Consuming this before bedtime, as it primarily comprises slow-absorbing casein protein, can be highly beneficial.
For those seeking vegetarian protein sources, quinoa, legumes, lentils, or chickpeas are excellent choices. Plant-based protein shakes, featuring common types like soy protein or pea protein, are invaluable alternatives.
While protein is crucial for muscle growth, it often induces satiety, making it challenging to consume enough. We recommend focusing on post-workout protein consumption. Lean muscle depends on protein, so prioritize it as you can without exceeding (1.5 g – 2g per body kg / a day).
DON’T FEAR FATS (HEALTHY ONES)
Extra-virgin olive oil is an healthy fat source that provides much-needed calories. Add it, measured (using a tablespoon. 1= about 10 gr), into your meals. Pasta, rice, meat, salad – the amount of oil included in your diet is important to follow, and its weight must cover the entire meal. And as a result, the whole day.
For example, 30 gr per day: you could split in this way; 10gr breakfast, 10gr lunch and 10 gr dinner.
Peanut butter stands out as a premier bulking food. It boasts high caloric density, packing 100 calories per tablespoon. Enjoy it as a spread, paired with calorie-rich and potassium-laden bananas, or blend it into smoothies.
CARBOHYDRATES
When aiming to maximize the benefits of carbohydrates, whole grains are your best allies. Timing them before and after workouts can significantly enhance performance.
Sweet potatoes are a carb and calorie powerhouse, offering a plethora of health benefits, including a rich source of B vitamins.
Brown rice is another excellent carbohydrate source. It seamlessly complements a wide range of dishes, delivering both calories and sustained energy.
Don’t demonize wheat pasta, white rice, especially in the context of gaining muscle mass. We are for clean mass, foods must be weighed so as not to exceed the quantities; but the variety, even of carbohydrates, represents a point to be welcomed (the subjectivity of the individual plays an important role. For this reason, an athlete can be defined as such, also thanks to experience, because he learns to know the responses of his body to training and, indeed, nutritional stimuli).
In this article we present a general guideline with scientific and experiential foundations.
SUPPLEMENTS
Whey protein shakes, often marketed as mass gainers, are the go-to supplements for bodybuilders.
Personally, I don’t fully consider whey protein as a food supplement; however, as a solid meal replacement, or a very valid alternative to the daily food plan. When I started training, I stayed away from supplementation for some time, and honestly, although it is not a rule, I think it is correct: maximize the results, fully benefiting from each phase of the fitness journey. At 16, by approaching the weight room with consistency and eating properly, the first results will not be long in coming.
A reliable creatine monohydrate supplement also plays a vital role in supporting muscle protein synthesis. Essential amino acids serve as another valuable supplement to enhance muscle recovery. I recommend arginine too, to stimulate vascularization.
Multivitamins and Omega 3 are a good habit to introduce at the beginning of the day, linked to breakfast.
Your health comes first, and serving your body the vitamins it needs and may lack from a diet, is a wise and forward-thinking move.
MOVE FORWARD STEADILY
Maintaining a high caloric intake while upholding good nutrition can be a delicate balance. Fortunately, it’s a challenge that can be conquered. Consider incorporating some of the foods from this list into your diet, but most importantly, discover what works best for you and your objectives.
March forward with confidence and build muscle effectively.
Enjoy the journey.
Reach the goal.
7th November 2023
TORO FIT 