Do you want muscle mass? These are the best foods to achieve it

Muscles are not only built in the gym, but also in the kitchen. If you are one of those who already lift weights, run or simply want to feel stronger and healthier, this article is for you. And if you’re Hispanic living in the United States, these foods can help you gain muscle mass without breaking the bank.

Here are the key foods to gain muscle while respecting your roots, your pocketbook and your goals.

1. Eggs: protein with all the flavor and taste

Nothing like a traditional breakfast to start the day off right.

A single egg contains more than 6 grams of high quality protein.

In addition, its yolk has good fats and essential vitamins such as D, which helps muscle synthesis.

Add them to your breakfast with beans or tortilla, and you’re ready to go.

2. Beans and lentils: proteins that grew up with you

Who said protein only comes from meat?

Beans, lentils and chickpeas are excellent sources of vegetable protein, and also have fiber, iron and magnesium.

Perfect with brown rice, chicken breast or a hearty salad.

3. Chicken and lean meat: a classic that never fails.

Skinless chicken breast and lean cuts of beef (such as sirloin) are favored by athletes for one reason: pure protein with low fat content.

You can marinate them Latin style with garlic, lemon, cumin and a touch of chili, without losing flavor.

4. Fish: the secret of the best defined

Salmon, tuna and sardines are not only rich in protein, but also in omega-3 fatty acids, which help muscle recovery and reduce inflammation.

Integrate them into your week at least 2 times.

5. Avocado and nuts: fat that is good for you

Fat also builds muscle, if you know how to choose it.

Avocado, walnuts, almonds and chia seeds give you long-lasting energy, help absorb nutrients and keep your hormone levels in balance.

Perfect as a snack or to top off your meals.

6. Brown rice and oatmeal: the fuel that does not fail

To grow muscle, you need quality calories.

Complex carbohydrates such as brown rice, oats and quinoa are your allies.

They give you energy to train hard and help your body use protein more efficiently.

7. Banana: the perfect post-workout

Oatmeal pancake, with honey and banana post workout 💪🏽🚴🏽 #HappyFriday pic.twitter.com/s5UKJbEgdn

– Sebastian González (@sebagonzaleez) August 11, 2017

Bananas are economical, delicious and perfect for after exercise.

It provides potassium, which prevents cramps, and natural sugars that help recover energy.

Best combination? A smoothie with banana, milk and some oatmeal.

You don’t need to give up your Latin flavors to be fit.

You just need strategy.

Combine these foods with a consistent workout plan and a good night’s sleep.

Remember that your health is also an act of self-love.

What do you eat to gain muscle?

Filed under: Foods to gain muscle