diet to develop lean mass

The 15 best foods promoting lean mass

1. Beef (grass fed)

Beef is an important source of increased lean body mass because of its high protein, cholesterol, zinc, B vitamins and iron content.

Grass-fed beef has a significantly higher level of conjugated linoleic acid (CLA) than traditionally raised cattle, which stimulates the elimination of fat mass while developing lean body mass.

2. Beets

Excellent source of betaine, also known as trimethylglycine, this nutrient protects the liver and joints. In addition, clinical research has shown that it also strengthens tone and muscle power.

Beets also stimulate the production of nitric oxide, an energy factor and aid in recovery.

3. Complete rice

These slow-digesting whole grains provide lasting energy throughout the day and during sports training. Wholegrain rice can also help stimulate growth hormone (GH) levels, which are essential for lean body mass gain, fat loss and physical performance.

Ces grains entiers à digestion lente fournissent une énergie durable tout au long de la journée et lors de l'entraînement sportif

These slow-digesting whole grains provide lasting energy throughout the day and during sports training.

4. Oranges

Another fruit excellent for strengthening muscle growth, strength and endurance, especially if consumed before exercise.

5. Cantaloupe melon

Because of its low fructose content, this variety of melon is one of the few fruits that make up a fast-digesting carbohydrate. This is an ideal carbohydrate for breakfast after a long night of fasting and one of the few fruits recommended after exercise.

6. Cheese Cottage (organic)

Rich in casein protein, cottage cheese is an ideal source of protein, especially before bedtime.

Casein protein is the one with the slowest digestion, thus avoiding energy being drawn into the muscle reserve during the fasting period of night.

7. Eggs

Eggs are considered the perfect protein, but their action on lean body mass and physical performance is not just due to protein. Indeed, it is especially the egg yolk, in which cholesterol is found, which gives them their main virtues.

Do not be afraid that your cholesterol level will increase with the consumption of egg yolk: it has been shown that cholesterol in eggs reduces the amount of LDL cholesterol (bad cholesterol) that causes atherosclerosis..

Les œufs sont considérés comme la protéine parfaite

Eggs are considered the perfect protein

8. Milk (organic)

Contains both whey and casein and is rich in glutamine (amino acid). Organic milk contains about 70% more omega-3 fatty acids than conventional milk.

9. Quinoa

As a complete protein and slow-digesting carbohydrate, quinoa is associated with an increase in insulin-like growth factor levels, a key factor in the development of lean body mass and increased physical performance.

10. Wonka Pixy Stix (candy sticks in powder)

These sweets contain dextrose, a carbohydrate that does not require the intervention of digestive enzymes and is absorbed directly into the blood. It is therefore a source of energy very assimilable by the muscle mass, contributing to a recovery after the physical effort extremely fast.

11. Spinach

Excellent source of glutamine, essential amino acid for the development of lean mass.

In addition to the effect of glutamine, spinach contributes to endurance and muscle strength.

12. Apples

The specific polyphenols in apples help strengthen muscles and prevent muscle fatigue, allowing you to extend and intensify your workouts.

Other research also shows that these polyphenols can help burn fat. Therefore, it may be wise to consume this source of carbohydrates before your physical activities.

Les pommes contribuent au renforcement des muscles et préviennent la fatigue musculaire, ce qui vous permet de prolonger et d'intensifier vos séances d'entraînement

Apples help strengthen muscles and prevent muscle fatigue, allowing you to extend and intensify your workouts

13. Greek yogurt

Greek yogurts are made from the same source as traditional yogurts: milk. However, Greek yogurt contains more protein (at least 20g per pot) and less carbohydrate (9g per pot) than conventional yogurt (16g protein and 16g carbohydrate per pot)

It is also a good source of casein.

14. Ezekiel's Bread 4: 9

Ezekiel's bread is composed of whole sprouted grains of biological origin. Due to its composition of grains and legumes, this bread is a complete protein, which means that it contains the nine amino acids that your body can not make: those necessary for the development of lean mass.

15. Wheat germ

Rich in zinc, iron, selenium, potassium and B vitamins, high in fiber and protein, with a significant amount of branched chain amino acids (BCAA), arginine and glutamine.

Wheat germ is an ideal source of slow-digesting carbohydrates and a high-quality protein that's perfect to eat before training.

Nutritional program of a special week "lean mass"

The following program has been developed for a woman weighing approximately 63 kilograms. In a rigorous training program to gain lean body mass, a rule of thumb is to target an intake of 29 to 33 calories per kilogram of your body weight.

For a woman weighing 50 kilograms, the total calories to be eaten per day should be between 1430 and 1650; for a woman of 68 kilos, it must be between 1950 and 2250 calories. For the ideal dietary supplements for training days, visit the website click here.

Monday

Nutrition:

Calories: 1,835

Protein: 185 g

Carbohydrates: 135 g

Fat: 65 g

Breakfast 1:

protéine de lactosérum

1 cuillérée
Melon cantaloup

1/2 melon (petit/moyen)

Collation de midi :

blanc de poulet en conserve

90 g
mayonnaise allégée

1 c. à soupe
crackers au blé complet

5 (mélangez la mayonnaise avec le poulet et dégustez sur les crackers)

Dîner :

filets de poulet

180 g
broccoli émincé

1 tasse
mélange de salade verte (dont épinards)

2 tasses
huile d'olive et vinaigre balsamique

1 c. à soupe / 1 c. à soupe

Collation du soir :

cottage cheese

3/4 de tasse
sauce salsa

2 c. à soupe, à mélanger avec le cottage cheese

Mardi

Nutrition :

Calories : 1 870
Protéines : 190 g
Glucides : 145 g
Lipides : 60 g

Petit-déjeuner 1 :

protéine de lactosérum

1 cuillérée
orange

1 grosse orange

Petit-déjeuner 2 :

gros œufs

2
blancs de gros œufs

2 (sous forme d'œufs brouillés)
gaufre à base de farine complète

1
sirop d'érable

1 c. à soupe

Collation de fin de matinée :

protéine de lactosérum

1 cuillérée
germe de blé

1/2 tasse, à mélanger avec une boisson au lactosérum