Chicken.
Chicken is a type of white meat that is rich in protein and provides a low amount of fat, so including it at lunch or dinner, combined with proper exercise, could promote muscle hypertrophy. It contains so many nutrients and fats.
Red meat
Red meat, in addition to being rich in protein, also contains iron, an essential mineral that is part of red blood cells, which are the cells that are responsible for transporting the necessary amount of oxygen to the muscles during physical activity. Iron deficiency can cause weakness and fatigue.
Eggs
Eggs, especially the white, favor the increase of muscle mass, since it is one of the foods with the most complete protein and more easily absorbed by the body, and because it contains B complex vitamins, which are important to give you energy to the organism.
Avocado
Avocado is a fruit that provides mono unsaturated fats and is an excellent source of calories, increasing the amount of energy and antioxidants in the body. In addition, avocado is rich in vitamin E, which helps improve resistance and muscle strength, as well as promoting muscle recovery after training; It also provides potassium, a mineral that prevents muscle weakness and cramps during exercise. This food can be added to salads at lunch or in smoothies before or after training.
Beans
Beans are an excellent source of vegetable protein, when eaten in conjunction with rice in main meals, as they provide an excellent combination of amino acids that promote muscle growth. The ideal in a diet to gain muscle mass is that all meals have good sources of protein, being necessary to include foods such as cheeses, eggs, yogurts and meats in snacks. This strategy provides a good amount of amino acids for the muscles throughout the day, promoting hypertrophy. See a complete list of foods rich in protein.
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