Increasing muscle mass is not easy. Some factors that make it easier to grow muscles are: being a man (men have several times more testosterone than women), being young, training hard , and eating a good diet.

But we shouldn’t be obsessed with having big muscles. In fact, if you don’t think about anything else, you could have a conduct disorder called vigorexia , which requires professional care.

Seeking to have a strong, healthy and balanced physique are highly desirable goals. Here we will tell you what you should eat to develop your muscles. But remember that training is essential, since this is how the muscle will ask for the nutrients in order to grow.

Some important considerations:

  • You must try to be very well hydrated all the time
  • Your training must be intense and you must rest very well, since it is at that time when your muscles will grow (you must also let the muscles rest for a few days to recover)

You can vary the foods every day, but we recommend that they include the following:

  • Lots of water (very important)
  • Fruits (the more varieties you include the better)
  • Vegetables (the more colors you include the better)
  • Proteins of animal origin (egg, fish, chicken and meat)
  • Plant-based proteins (legumes like beans and lentils, nuts, and seeds)
  • Animal fats (the same as protein sources)
  • Vegetable fats (olive oil, coconut oil, nuts)

Fats are very important because your body needs them to make the hormones necessary for muscle growth.

We recommend eating more carbohydrates (fruits, vegetables) in the first part of the day and spreading protein-rich foods throughout the day. It is advisable to eat between 3 and 5 times a day. Plan and prepare your food in advance like the professionals do and you will see very good results.

Here is an example:

  • Breakfast : a large glass of water, a banana, a plate with oatmeal, walnuts, raisins, grated coconut, cinnamon and red berries, two eggs
  • Snack 1: a large glass with water, an apple, 10 nuts, chocolate (minimum 75% cocoa)
  • Lunch : a large glass with water, chicken breast (250 g), steamed vegetables (broccoli, spinach, pumpkin, tomato), brown rice (100 g),
  • Collation 2 : a large glass with water, pear, 1st walnuts
  • Dinner: a large glass with water, cheese (50g), meat (50g), vegetables (chard, corn, carrot)


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