Menu to gain muscle mass and conquer a hard body –

If your goal is to define, your menu should make more room for foods that favor recovery and recovery. muscle gain. The menu created by sports and functional nutritionist Isabella Vorccaro, from Rio de Janeiro, combines carbohydratessome fats and proteins in the right measure and at the right times, in addition to fibers, minerals and vitamins involved in the synthesis of muscle mass. In a month, you can already feel your body harder and designed. Check out the menu below to gain muscle mass and conquer a hard body.

BREAKFAST

Option 1

• 1/2 cup (100 ml) of coffee blended with 1 col. (soup) of coconut oil
• 2 soft-boiled (or hard-boiled) eggs
• 1/4 avocado sprinkled with 2 chopped Brazil nuts

Option 2

• Protein porridge (take a pan to the fire with 1 tbsp of coconut oil and add 2 egg whites, 1 tbsp/dessert of chia, 1 tbsp/tables of grated coconut and 1 tbsp/soup of oats. Cook for 5 minutes stirring constantly and sprinkle with cinnamon)

Option 3

• Frying pan bread (mix 2 eggs and 1 egg white, beaten with 1 tablespoon of oat bran, 1 tablespoon of chia, 1 tablespoon of cottage cheese, salt, turmeric and oregano. Grill on both sides in a non-stick skillet).

MORNING SNACK

Option 1

• 1 handful (50 g) mixed nuts (Brazil nuts, almonds, walnuts)
• Low glycemic fruit (5 strawberries, 1 kiwi)

Option 2

• 1 protein bar (preferably sugar-free)

Option 3

• 1 pot of protein yogurt with 2 col. (soup) gluten-free granola lunch

Menu to gain muscle mass: LUNCH

– (Jenna Ardell/Getty Images)

Every day
• 1 plate (flat) of dark green leaves (arugula, watercress, red lettuce, kale, escarole), tomato, cucumber and heart of palm with 1 col. (soup) sunflower seed (or sesame)
• 1 dish (dessert) of cooked vegetables (broccoli, cauliflower, eggplant, green beans)

Main course:

Option 1

• 1 medium fillet (100 g) of grilled chicken breast
• 3 col. (soup) brown rice
• 2 col. (bean soup

Option 2

• 1 medium fillet or steak (100 g) of fish (tilapia, salmon) roasted with herbs
• 1/2 roasted or boiled sweet potato (or cassava)

Option 3

• 1 medium fillet (100 g) of grilled filet mignon
• 4 col. (soup) of boiled chickpeas (or cassava puree)

AFTERNOON SNACK

Option 1

• Fruit (apple, pear, 1/2 papaya, 1/4 avocado) with 3 col. (soup) grated coconut
• 5 almonds
• 3 col. (soup) of whey or vegetable protein (pea, rice) beaten with 1/2 cup (200 ml) of coconut water (or water)

Option 2

• 3 large brown rice biscuits (or 7 small ones) with nut or peanut paste (1 spoon/dessert for each biscuit)

Option 3

• Protein dumpling (120 g of shredded chicken mixed with 1/2 boiled sweet potato)

TO HAVE LUNCH

Option 1

• 1 dish (dessert) of beef carpaccio (or salmon) • 3 tongs of spaghetti with zucchini and tomato sauce

Option two

• 1 plate (dessert) of salad with dark green leaves, tomato and 2 balls of buffalo mozzarella
• 4 col. (soup) of cauliflower rice • 1 large fillet (120 g) of grilled chicken breast

Option 3
• Cabbage wrap (1 cabbage leaf wrapped with shredded chicken, cottage cheese and cucumber)

SUPPER

Option 1

• Protein ice cream (mix 2 tbsp./soup of whey or vegetable protein with 1/2 cup/100 ml of water and 1 tbsp./dessert of chia – freeze in ice cube trays)

Option two

• 1 cup. (tea) popcorn made in the popcorn machine without oil

Option 3

• Protein shake: 3 col. (soup) of whey (or vegetable protein) beaten with 1 glass (200 ml) of water and 2 Brazil nuts

Liquids: drink 2 to 3 liters of water between meals, 3 cups of coffee (optional) and 1 liter of unsweetened tea.

Salad seasoning: 1 drizzle of extra virgin olive oil, lemon, a little salt and spices (turmeric and black pepper).

Menu to gain muscle mass: Pre and post workout

– (Jenna Ardell/Getty Images)

Before, the snack gives you energy to complete the sets; afterwards, it helps in the recovery of muscle fibers.

Before

• 2 medium pieces of boiled cassava (or sweet potato) and 3 egg whites scrambled with little salt (the nutritionist suggests only the egg white in the pre-workout because digestion is easier) OR 1 mashed banana with 1 tbsp. (soup) of oat bran, 1 col. (tea) coconut oil and cinnamon. Eat 30 minutes to 1 hour and a half before training.

Shortly thereafter

• 3 col. (soup) of isolated protein beaten with 1 glass (200 ml) of coconut water.

30 minutes later

• Omelette (2 eggs, 1 egg white and spinach or broccoli), if it’s not yet lunch or dinner time.