Listen to us, because we’re going to be just like your mother. No matter how many times we have told you that your diet is as important or more important than training, because most of you are not able to do it at the same time.
Do you want to have muscle or not? Get your kitchen ready for the anabolic diet.
To help you once and for all, we’ve taken the complexity out of the diet equation.
In simple terms, we give you here 23 essentials to have in your kitchen.
If they’re already in your hands you’ve won half the battle, so buck up, pick all those foods and get ready to go all out.
The fridge, bursting with nutrients
Even if it’s small, try to fill it with these foods.
Fresh fruits and vegetables: Red, orange, white, green and purple fruits and vegetables are loaded with healthy phytonutrients. Chunked peppers, carrots, strawberries and oranges are easy in-betweens.
Eggs: One egg contains 6 g. of protein. Cook 12 at a time, and you’ll always have a muscle-building snack at your service.
Lettuce: The leafy greens of lettuce, spinach and chard are loaded with B vitamins, which are essential to energy production.
Fresh chicken breast: lean meat containing 21 g. of protein per 100 g. of meat.
Lemons: Ideal for flavoring water and adding their nutritional benefits. (Mind your teeth, though).
Fish: A protein-packed food that contains generous amounts of Omega-3 fatty acids.
Meat: An important source of B vitamins, iron and natural creatine. The leanest cut contains no less than 36 g. of protein and only 5 g. of fat per 100 g. of product.
Fat-free dairy products: They provide calcium, which helps to control weight. Mix 150 g. of nonfat yogurt with a scoop of whey protein and some nuts for an excellent breakfast.
Flaxseed oil: An essential oil that contains many omega-3 fatty acids. Add a teaspoon to your protein shake 1 to 3 times daily.
In the cupboard, top foods
The foods you can’t miss in your pantry. We make your shopping list easy ;).
Canned beans: An excellent source of low-fat protein that also contains fiber. One of the healthiest sources of protein. Use them for salads or on their own.
Oatmeal: Speeds up your metabolism and makes you feel fuller longer, plus it contains fiber and healthy complex carbohydrates.
Protein powder: Look for a whey protein that contains a minimum of 80% protein.
Garlic and onions: They contain a lot of the phytonutrient allicin, which helps prevent cancer. They also add flavor to every meal.
Spices: Paprika, parsley, oregano and chili powder are great for adding flavor to a dish without added calories, carbs or fat.
Raw nuts: 100 grams of almonds or hazelnuts contain almost 8 g. of Omega-3 fatty acids, 3 times more than the same amount of salmon. Almonds have twice as much calcium as milk.
Canned tuna: It contains 25 g. of protein per 100 of product, and it is a very complete food. Try to buy it canned with water, which will give you less than 2 g. of fat per serving (those canned in oil usually contain 14 g.).
Sweet potatoes, pumpkins and potatoes: They provide fuel for training and help us recover by feeding our muscle development.
Olive oil: Use this source of healthy fatty acids for cooking and salads. Keep it in the refrigerator to maintain its freshness.
Your tools in the kitchen
The appliances that will enhance your muscle development.
Kitchen scales: How can you know how much you are eating if you haven’t weighed it? Buy a kitchen scale that is accurate.
Deep fryer: You can put any combination of meats and vegetables in it for quick frying and get a healthy meal in minutes.
Blender: You can make your protein shakes in it, adding yogurt, banana, strawberries, honey, etc.
Mini grill: Ideal for preparing meat when barbecues do not work due to the cold.
Steam stove: Not so common but you will save time with this excellent appliance. It is ideal for preparing chicken, fish, vegetables, rice and boiled eggs.
Microwave: No need to describe it because you already know that it can solve your life. One of the best friends of the bodybuilder. A “must have” to heat up those healthy meals previously prepared.
Simple and effective but not easy
As you can see, you don’t need complex gadgets or weird foods to have a 100% healthy and muscle-building diet.
We’ve made it easy for you, now it’s up to you and your willpower to train hard and eat right.