NUTRITION GUIDE | 10 MUSCLE BUILDING SUPERFOODS
1) Protein shake (with whole milk)
The hands-down easiest way to build muscle mass is to add two whole-milk protein shakes each day. Have one immediately post-workout and another at some other convenient time of the day.
2) Homemade mass gainer shake
Here’s our favorite: 1-2 cups whole milk, 1/2 cup rolled oats, 1 cup full-fat Greek yogurt, 1 cup strawberries, 1 banana, 1 tbs coconut oil, 1 scoop low-sugar vanilla protein, handful spinach.
3) Full-fat plain Greek yogurt
Stay away from the low-fat options; they’re just laced with added sugar! Add fruit instead.
4) Whole milk
Whole milk doesn’t have the fat taken out, which is critical for optimal testosterone levels.
Packed with protein and fat, eggs are a great and inexpensive muscle-building superfood.
6) Fish/fowl/beef/pork (organic if possible)
High in protein and fat, animal products are a great source of a plethora of vitamins and minerals.
A rare grain that is high not only carbs but also protein; you can add quinoa (keen-wah) to almost anything.
A great carbohydrate that’s high in complex carbohydrates and fiber.
9) Peanut butter (or almond butter)
Peanut butter has everything: protein, fat, carbohydrate, and lots of calories!
10) Coconut oil
Great for cooking due to its high smoke point coconut oil is an incredibly versatile way to get extra calories in through shakes, cooking, or as a spread.
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