If you have the objective of build muscle At the gym, you probably already know that you need to consume adequate amounts of protein and carbohydrates. However, with the daily rush, sometimes it's hard to meet your macronutrient dietary goals, isn't it? The good news is that pre-preparing your lunch box can make your life easier and even help you gain muscle mass. Check out delicious and practical ideas that can befrozen:

Read also: Are free meals worth it or does it get in the way of your diet?

What to eat to gain muscle mass?

Hypertrophy-oriented workouts The two habits go together and are equally crucial to ensure satisfactory results.

This is because it is through food that energy is generated to be used during workouts, not to mention that it provides the fuel for the body's proper recovery after the effort.

Above all, it is worth pointing out the importance of some nutrients for hypertrophy: the big highlight is protein But carbohydrates and good fats cannot be left out of the meals either.

In addition, nutrients with excellent creatine sources, such as zinc, selenium and vitamin B, are indispensable for muscle strength and rapid recovery. Finally, adequate consumption of water is also essential.

It is worth pointing out, however, that the amounts of each food may vary from person to person according to characteristics such as age, gender, body weight, energy expenditure Therefore, the ideal is to count on the help of a nutritionist.

Read also: Healthy recipes in the airfryer: see easy and tasty options

Marmita to gain muscle mass: recipes

Weighing the plates and calculating the macronutrients of every meal can be tiring. balanced meals ready in the freezer, it is easier to maintain focus.

Remembering that recipes below serve as a basis for assembling the dish, but the amounts of each nutrient may vary:

Brown rice with shredded chicken, cauliflower and carrot sticks

Ingredients:

• 200g brown rice;
• 150g chicken breast;
• 100g cauliflower;
• 50g carrots;
• Salt, pepper, onion and garlic to taste.

Directions:

• First, cook the rice with twice as much water;
• Then cook the chicken breast with sauteed onion and garlic and season it with salt and pepper. As soon as it cools down, shred it;
• Then season with pepper, salt, and a dash of olive oil and bake in the oven in a dish covered with aluminum foil - bake at 200°C for 15 minutes, remove the foil and bake for another 5 minutes to brown;
• Finally, assemble your lunch box (these figures are for one lunch box, so if you want to prepare more, multiply the numbers by the number of meals you want).

Sweet potato stew with ground beef

Ingredients:

• 200g sweet potato;
• 150g ground duckling;
• Salt, black pepper, onion, garlic, and olive oil to taste.

Directions:

• First, clean, peel, and cook the sweet potato, then mash it with a fork and set it aside;
• Then saute the onion and garlic in olive oil, add the meat, season with salt and pepper and wait to cook;
• Finally, assemble your potato casserole: put the meat layer underneath, and finish with the potato layer on top - you can add a bit of grated mozzarella and put it in the oven for au gratin;
• These figures are for a packed lunch, so if you want to prepare more, multiply the numbers by the number of meals you want.

Whole wheat pasta with tuna and zucchini

Ingredients:

• 200 g whole wheat penne type pasta;
• 1 can of tuna;
• 100g zucchini;
• Seasonings to taste.

Directions:

• First, cook the noodles and set them aside;
• Then saute some onion and garlic in olive oil, add the zucchini already cleaned and diced, and wait until it is soft;
• As soon as the zucchini is cooked, add the tuna and season;
• Then add the noodles, mix everything together, and serve;
• These figures are for a packed lunch, so if you want to prepare more, multiply the numbers by the number of meals you want.

Meal for gaining muscle mass: Tilapia steak with potatoes and vegetables

Ingredients:

• 150g tilapia fillets;
• 200g potatoes;
• Cauliflower, broccoli, and zucchini (50g of each).

Directions:

• First, season the tilapia and grill it with a drizzle of olive oil;
• Then sanitize, chop, and season the potatoes, and bake until cooked;
• Finally, sanitize and chop the vegetables, then season with pepper, salt, and a dash of olive oil and place in the oven in a dish covered with aluminum foil - bake at 200°C for 15 minutes, remove the foil and leave for another 5 minutes to brown;
• These figures are for a packed lunch, so if you want to prepare more, multiply the numbers by the number of meals you want.