Foods to incorporate into your diet to gain muscle mass

Know the list of 9 foods that will help you gain weight in a healthy way, thanks to its high caloric content from good fats, as well as nutrients necessary to maintain the functions of the body in an optimal state.

The increase in muscle mass is a process that involves a number of different factors, among which we can highlight three as the most important or fundamental: training, rest and of course, food.

To have a significant gain in muscle mass it is necessary to undergo a diet based on caloric surplus, something that for most Black Label X people can result in an easy task. However, we must bear in mind that eating more calories than the body requires also leads to an eventual increase in body fat, which makes this goal no longer as easy as it was at the beginning.

Practically, what we are looking for by increasing muscle mass is doing it as leanly as possible. How to achieve this? With a balanced diet in which we will include these 9 foods to make it as healthy as possible.

  1. Avocado

Avocado is one of the most complete fruits that nature has to offer us, since it is one of the foods richest in vitamins and minerals, containing even more potassium than bananas. In addition, it has B vitamins and a high amount of fiber.

It is also high in calories, due to its composition in monounsaturated fats, that is, healthy fats that the body requires to perform its vital functions in operation such as the production of cells and hormones, as well as maintaining low levels of bad cholesterol.

One of the great advantages of avocado is its versatility in the kitchen, so it can be used in different preparations such as desserts, sauces, snacks and even in main dishes such as this avocado recipe stuffed with tuna salad.

  1. Lentils

Lentils are also truly useful foods for healthy weight gain. And this type of legumes stands out for its high caloric content based on complex carbohydrates, fiber and of course, proteins. A 100 gram serving of lentil can include up to 25 grams of protein for a total of approximately 350 calories.

Among other properties, it highlights its antioxidant functionality, which helps to combat problems such as premature aging, stress, depression, osteoporosis and even combat bad cholesterol levels. Thanks to its contribution in fibers, it helps to have a regulated intestinal transit. It is also rich in vitamins A and B complex, as well as minerals: iron, phosphorus, potassium, calcium, magnesium and sodium.

Like avocado, lentils are extremely versatile, which makes them exclent to include in many preparations such as this lentil salad recipe for people who follow a vegan diet .

  1. Hazelnut cream

Hazelnut cream is another food that can not be missing in the pantry of people who are looking for healthy weight gain. However, here we must point out that a good hazelnut cream is far from what nutella offers us, because after all, this is a product composed mostly of added sugars and that provide many empty calories.

Instead, we can make a homemade hazelnut cream, a fairly easy recipe to make and that assures us that we are consuming a nutrient-rich product such as vitamins A, C, E and of the B Complex, in addition to potassium, calcium, phosphorus, magnesium and manganese . Nor should we forget the healthy fats that give us that extra calories necessary for the purpose.

Hazelnut cream can be used in many preparations, especially at breakfast or protein shakes for that touch of flavor that never hurts.

  1. Peanut butter

This food is also the most popular in the fitness community, and not in vain because it is a fruit that contains large amounts of calories from healthy fats and quality proteins. In addition, peanuts contain folic acid and other nutrients that help the liver work more efficiently, as well as help regulate blood sugar levels.

In supermarkets it is very easy to find hundreds of products labeled as peanut butter, however, you have to be very careful when choosing one of them, since most come with large amounts of added sugars, without forgetting that they are undergoing processes to increase its useful life at the expense of the nutrients found there. The most advisable is to opt for organic products without added sugars.

Peanut butter can be used in many breakfast recipes, such as oatmeal hot cakes with peanut butter, or even in protein shakes to increase caloric intake in a healthy way.

  1. Oatmeal

And speaking of oatmeal hot cakes, we could not elaborate this list without including oatmeal as one of the most complete foods and also favorites in people who work in sports.

This is because oatmeal is a very complete food that provides a high rate of calories from complex carbohydrates, proteins and healthy fats (although the latter in smaller quantities). It contains a high value of dietary fiber, which makes it ideal for regulating the digestive tract.

It also contains vitamin E, B1 and B2, in addition to minerals such as calcium, iron, zinc and potassium.

Remember that oatmeal is also excellent to include in multiple preparations, such as breakfasts, desserts, protein shakes and even complete meals that are normally consumed at lunch like these vegetarian oatmeal burgers. We recommend preparing Oatmeal Water to accompany your meals.

  1. Olive oil

Olive oil is the main ally for anyone who loves gastronomic art, however, it will also be loved by all those who seek to increase their weight in a healthy way by treating (like any other source of fat) in a high-calorie food , from Omega 3 essential fatty acids and which are essential for maintaining good cholesterol levels in the blood, improving the health of the cardiovascular system.

Also rich in polyphenols with anti-inflammatory and anti-oxidant effect, in addition to having the property of being able to withstand high temperatures before losing their nutritional value. Olive oil can be used for cooking or for use as a salad dressing, since it combines very well with other ingredients, including balsamic vinegar and honey. Likewise, it can be used in dressings and homemade preserves, in addition to an endless number of home remedies.

It is important to ensure that when choosing an olive oil it is of extra virgin quality, as it is the one that contains all the previously described properties.

  1. Chia

Although Chia is better known as a food to lose weight , the truth is that if we consume it in more daring quantities we can reach a caloric surplus in the diet much faster and healthier.

This is because chia is mostly composed of complex carbohydrates and Omega 3 fatty acids, which makes it an important source of quality calories. In addition, it contains proteins and other nutrients such as fiber that is excellent for regulating intestinal transit.

Chia has been expanding in popularity in recent years due to all its properties. Today it is known as a superfood, which makes it indispensable in any pantry, whether for people looking to lose weight or gain weight as lean as possible.

Like the rest of the foods included in the diet, this is excellent to include in multiple recipes ranging from fruit juices, protein shakes, salads, soups, among others.

  1. Coconut oil

We cannot forget coconut oil, another food with a great caloric intake and that 90% of its composition is made up of Omega 3 fatty acids , excellent for a healthy cardiovascular system.

Although its use dates back several thousand years, it is not until these last years that its popularity has been growing significantly due to the most recent scientific studies that have shown that coconut oil has Black Label X Reviews a number of beneficial properties for the body, such as its anti-inflammatory and antibacterial effect, not to mention also that it is ideal for fighting diseases such as Alzheimer’s and seizures.

The coconut oil can be used to prepare protein drinks , but also often used in some culinary recipes, I also feel a great alternative to olive oil that has accompanied us throughout life.

  1. Macadamia nuts

Traditional nuts are very good to have a high caloric intake in the diet, however, it has been shown that macadamia nuts have higher nutritional properties, starting with their caloric intake from high quality fats, which ensures us a weight gain without neglecting health.

This type of food shines because it can be consumed in multiple ways, mainly in snacks that will help us control hunger between meals.