Les 7 aliments pour se muscler en cross-training | Charlie Tango Fitness

The 7 foods to build muscle in cross-training

Want to get more muscle tone? It is obvious that it will be necessary to embark on regular cross-training sessions. However, the golden rule for enjoying a well-built body involves a particular diet. Discover here a top 7 essential foods to increase your muscle mass in cross-training.

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Build muscle with eggs in cross-training

The egg is one of the best foods to build muscle because of its various contributions. Indeed, they contain a large amount of protein, that is to say almost 7 grams with a biological value of around 100 (the body can assimilate it easily).

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This type of nutrient is basically made up of amino acids that you need for significant muscle gain. Better, proteins help maintain the substance of the tissues in order to promote muscle proliferation. In addition, consuming eggs provides B vitamins that the body needs for perfect energy production.


For a diet made up of this food, especially prefer egg whites or hard-boiled eggs after a good cross-training session. Between recipes for omelettes, scrambled eggs or hard-boiled eggs accompanied by rice dishes, the choice is quite wide.

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Vegetables for athletes

Legumes (beans, lentils, peas, chickpeas, etc.) are inexpensive and versatile. They're loaded with nutrients, including a source of lean protein and low glycemic index (GI) carbohydrates.


So post-workout, vegetables are the go-to food because of their balanced carb-to-protein ratio. They are also cholesterol free and a protein alternative for vegans.


In addition to providing you with all the necessary micronutrients, vegetables will help regulate your body's pH. Such a benefit is possible because of their content of:


● potassium citrate or bicarbonate
● calcium
● magnesium
● sodium.

Add legumes to soups, stews and salads. You can also use them to enhance meat dishes such as Bolognese or Mexican sauce. They also make a great base for patties, veggie burgers or hummus.

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Red meat for protein intake

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The amount of protein present in 100 grams of red meat (cooked lean beef) is approximately 27 grams. Added to this are other essential vitamins and minerals, including vitamin B12, zinc and iron, all of which are important for muscle growth and development.


The other point to emphasize remains the usefulness of red meat for the elderly in search of muscle growth. A study in older women showed that eating 160 grams of red meat 6 days a week for 4 months helped rebuild muscle tissue.


If you're looking for red meat recipes, feel free to opt for lean side dishes with vegetable dishes.


Milk

Milk offers a natural combination of carbohydrates (lactose) and high quality proteins, including whey and casein. Here are as many elements that contribute to muscle maintenance that should absolutely not be neglected in cross training.


In addition, cow's milk is rich in calcium which is an essential mineral for the solidity of the skeleton, but also for the contraction of the muscles. Many recipe ideas exist with milk such as smoothies, cereal toppings, pancake preparation, and many others.

Quinoa, an excellent source of protein and carbohydrates

This gluten-free seed packs a protein punch. In other words, it contains the nine essential amino acids. It also contains fiber, iron and calcium that every athlete is looking for. Finally, quinoa is synonymous with a high dose of carbohydrates, making it a recovery food par excellence.

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There are many creative ways to use quinoa in your preparations. You can eat it with vegetables, in a smoothie, a salad or use it as breadcrumbs to coat fish.


Foods to build muscle in cross-training: shrimps


Shrimp are almost pure protein. Each 85 gram serving contains 18 grams of protein , 1 gram of fat and no carbs.


While healthy fats and carbs are important in your diet, adding shrimp boosts muscle building without too many extra calories. So think about shrimp when you prepare your various meals.

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The almonds

Eating oilseeds is a daily must, especially almonds which contain an interesting amount of protein and quality lipids. They are rich in calcium and also ideal for people with dairy allergies.

In short, almonds provide enough calcium to help build muscle effectively in cross-training . As for recipe ideas, slivered almonds are perfect in salads, on rice or in your yogurts.

We must admit that this top 7 foods is more than enough to build the body mass of your dream. Do not hesitate to use them on a regular basis in your different meals of the week.

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