In the process of gaining muscle mass, some nutrients must be prioritized. Carbohydrates are essential, especially to provide energy to the body at the time of training. Proteins act in building muscle. Therefore, it is worth investing in a diet with foods rich in these nutrients, plus, of course, vitamins, minerals and good fats.tasty recipes to gain muscle mass.

Crepioca

The crepioca is a great option for breakfast or a quick evening snack. The dough has few ingredients and is therefore simple to make. The filling, in turn, can vary. A tip is to invest in some source of protein, for example, chicken, cheese or tuna.

Ingredients:

• 1 egg;
• A clear one;
• Two tablespoons of tapioca starch;
• A pinch of salt.

Directions:

First, put all the ingredients together in a bowl and whisk them with the help of a fork. Then, pour the mixture into a non-stick frying pan and turn it over when the bottom part comes loose. This way, when it is golden brown, you can fill it and serve it!

Recipes for gaining muscle mass: Banana pancake

Another ideal option for breakfast or afternoon snack is the banana pancake. In hypertrophy diets, it is worth completing the recipe with peanut paste. The food stimulates muscle contractions and has a high caloric value, thus responsible for increasing satiety.

Ingredients:

• A silver banana;
• Two tablespoons of oatmeal;
• 1 egg;
• Two teaspoons of coconut sugar.

Directions:

First of all, mash the banana with a fork, then add the other ingredients and mix well until a homogeneous batter is formed, then heat up a non-stick frying pan, pour in a portion of the batter and let it cook, then turn the pancake over to brown the other side.

Chicken cutlets with stir-fried vegetables

An ideal recipe for a complete lunch or dinner, it is also worth adding a source of carbohydrate, for example, potatoes or rice.

Ingredients :

• 1 chicken breast in strips;
• Salt to taste;
• Pepper to taste;
• 1 tablespoon of olive oil;
• Chopped onion (1 tablespoon);
• 1 cup chopped green beans
• 1 cup chopped broccoli
• Chopped carrot (1 unit);
• 1 Tbsp. chopped leeks
• Chopped parsley to taste.

Directions:

First, season the chicken with salt and black pepper, then slice and set aside. Next, heat the olive oil and saute the onion until it wilts, then add the chicken and cook until golden brown, then add the green beans, broccoli, and carrots and cook until tender, then add the leeks until wilted and serve with chopped parsley.

Vitamin Protein

Vitamins and shakes are great recipes for gaining muscle mass, because they can be inserted between large meals and are very versatile.

Ingredients:

• ½ unit avocado;
• ½ unit papaya;
• One banana;
• Two cups of skim milk;
• ½ tablespoon of chia seed;
• ½ tablespoon flaxseed;
• Two tablespoons of flaked oatmeal.

Directions:

Simply whip all the ingredients in a blender and then serve.

Recipes for gaining muscle mass: Lentil protein

Great for colder days, the protein lentil recipe contributes, above all, to the process of muscle mass gain and has several nutrients from a wide variety of ingredients. Check it out:

Ingredients :

• 300g lentils;
• 300g diced English potatoes;
• 250g thinly sliced carrots
• 600g diced chicken breast;
• 1 cup of homemade tomato sauce;
• 1 onion, chopped;
• 2 cloves of garlic, minced;
• 2 tablespoons of chopped parsley
• 1 tablespoon paprika
• salt and black pepper to taste.

Directions :

The night before preparation, soak the lentils in water to rehydrate them. saute the chicken, onion and carrot in a pan. then add the parsley, tomato sauce and paprika dissolved in a cup of water and season to taste with salt and pepper. then add the lentils, potatoes, 3 cups of water and cover the pan. finally, cook on low heat until the food isThis should take about 40 minutes.

Read also: What to eat to gain muscle mass: ideal amounts