The saying “you can’t out-train a bad diet” couldn’t be more accurate. Food and supplementation is key to performing at your best as well as gaining and maintaining muscle mass. Here is a quick guide to some of the best foods you can eat to fuel your muscles:
FISH
High in lean protein and omega-3 fatty acids. Avoid fish that is battered and fried and rather grill or steam your fish with a drizzle of oil, garlic and fresh lemon juice. The highest omega-3 content is found in oily fish like salmon and tuna, but you can also get a substantial amount from white fish like hake.
EGGS
Eggs are a great source of amino acids. They contain ideal amounts of protein, vitamins and minerals to feed your muscle fibres and promote gains. Eggs are so versatile and can be used to pump up the protein content of your favourite foods, like protein pancakes made with BlueLab™ 100% Premium Whey Protein.
PLAIN YOGURT
Thank goodness for yogurt! It is high in protein, good fats and contains probiotics which look after your digestive tract. Plain yogurt is a fantastic convenient snack for those on the go. Add a scoop of Diet Whey Isolean to boost the protein content and add tasty flavour. Choose fat free, low fat or full cream depending on your calorie goals.
WHOLEGRAINS
Be picky with your carbohydrates and the timing for when you consume them. Eating low GI wholegrains such as oats, quinoa, brown rice and sweet potato across the day keeps your energy and blood sugar levels stable. Keep lower GI foods such as pasta, white rice and potato for straight after training as these foods are digested quickly and travel straight to the muscle glycogen stores to boost muscle repair and gains.
AVOCADO
Fats were once treated as the bad guys, but slowly their reputation is being restored as an amazing source of energy and good fats. Avocados are not only delicious and can enhance any meal prep but also aid in absorption of vitamins A, D, E and K from your diet. The high energy content of avocados can contribute to healthy muscle gains.