Best foods for hypertrophy

If you want more results, you know that hard training is only part of the puzzle. Diet is another fundamental part, and choosing the best foods for hypertrophy can be the difference between stagnating and making continuous progress.

However, with so much information available, it is easy to get lost in myths and poor choices.

It is worth remembering that the list is not in order of importance, nor does it suggest that there are mandatory or non-mandatory foods to be included in your diet.

Whole eggs are an excellent source of high-quality protein and leucine, an essential amino acid for stimulating hypertrophy.

Additionally, they provide important nutrients such as phospholipids, omega-3, cholesterol and vitamin D, which directly and indirectly help with results.

It’s no wonder that we see most bodybuilders using chicken breast, and it’s not because it’s a “must-have” food.

Chicken breast is often the most cost-effective source of protein, regardless of where you live, providing a large amount of protein without any carbs or fat.

Oats are a food that helps with hypertrophy because they are a great source of complex carbohydrates, versatile and also provide fiber and some protein.

Furthermore, its use in food is versatile. It can be used in a multitude of meals, ranging from simple shakes to more elaborate solid meals.

Greek yogurt is a protein food, naturally rich in whey protein and casein, two complete proteins that provide all the essential amino acids for hypertrophy.

However, unlike other dairy products, Greek yogurt is a great source of probiotics, which can improve the health of your gut, something very important for those on a diet.

Fruits, in general, are nutritionally dense, and their regular consumption is highly recommended. However, when it comes to hypertrophy, bananas deserve more attention.

In addition to providing calories and carbohydrates, there is no other food more portable than bananas; you can take and eat them basically anywhere, and they are versatile in recipes.

Canned tuna is excellent for hypertrophy due to its high protein content, practicality, cost-benefit and because it also provides omega-3, characteristics that make it an affordable and effective choice.

However, it is recommended to use the natural version, stored in water (not in oil).

7. Whole peanut butter

Whole peanut butter is a calorie-dense food, which can make it easier to create a caloric surplus needed for muscle gain.

In addition, it contains vegetable proteins, fiber and good fats.

Lean cuts, such as flank steak and topside, provide more than 20 g of high-quality protein per 100 g serving.

Red meat is also a source of micronutrients, such as iron and zinc, which are important for muscle recovery and hormone production.

White rice is one of the best sources of carbohydrates out there. Simple, cheap and versatile, it is essential for bulking and is easy to combine with all types of meat.

Compared to its whole grain counterpart, white rice is seen as a bad food. A big mistake, since there is not an ocean of difference between the two.

Beans are a great source of complex carbohydrates, fiber and micronutrients, as well as providing some vegetable protein, very useful characteristics in a hypertrophy diet.

Many people think that beans are not recommended, mainly because they don't see bodybuilders using them, but this is mainly due to issues such as practicality and ease of use.

Extra virgin olive oil contributes to hypertrophy by providing calories to the diet through healthy fats, which are essential for the production of anabolic hormones, such as testosterone.

But it is a food that requires special care when purchasing, as counterfeiting is a recurring problem.

Sweet potatoes are a food rich in complex carbohydrates, fiber and micronutrients.

Its popularity is mainly due to the fact that it is a cheap, practical and versatile food, which can be used both in the bulking and cutting phases.

13. Oilseeds

Oilseeds, such as almonds and walnuts, help with hypertrophy because they are high in calories and rich in nutrients, such as proteins, healthy fats and minerals.

They are also practical and versatile, and can be consumed without additional preparation, which makes it easier to create a caloric surplus.

Cottage cheese is a high-quality protein source, with 12 g of protein per 100 g, low in fat and low in carbohydrates.

Cottage cheese is versatile and can be consumed plain, with fruit or in recipes, and offers excellent value for money when compared to lean meats or supplements.

Cow's milk is one of the most complete and accessible options for those seeking hypertrophy, offering around 8 g of high biological value proteins per 240 ml glass.

Versatile and adaptable to different caloric needs, milk can be easily included in the diet, especially in shakes containing protein powder.

Tofu is a plant-based food made from soybeans, rich in protein, which contributes to muscle growth.

Because it contains large amounts of potassium and phosphorus, tofu can help with endurance and performance during workouts.

Avocado can contribute to a hypertrophy diet by providing many calories from good fats.

The food provides some important minerals, such as potassium, but its use is mainly due to its caloric density, which favors caloric surplus.

Lentils contain high amounts of iron and vegetable protein, which can improve oxygen transport in the blood.

This can lead to better physical performance, promoting gains in muscle mass.

Edamame are young soybeans (when they are still inside the pod), widely used in Asian cuisine.

The food, despite being a vegetable, provides complete proteins for the diet and is a widely used option in diets without foods of animal origin.

Amaranth is a pseudocereal rich in high-quality protein and a source of fiber, vitamins and minerals such as calcium, potassium and zinc.

The food also provides low glycemic index carbohydrates and minerals, such as iron, magnesium and phosphorus.