When it comes to increasing muscle mass and becoming stronger, we often end up going crazy looking for a solution, because not all information available on the subject is reliable, unbiased, or, by any means, completely accurate.
At Velites, we want to talk to you about it in a special and highly detailed way to shed some light on the matter.
▼ Index
So then, we kick off with an in-depth post about which specific foods can help you become stronger. We are not referring to food groups or nutritional values, although we will touch on some of these concepts in passing; however, the ultimate aim of these lines is to inform you about the foods that will strengthen you by themselves.
To give some examples that illustrate what we mean, we will talk about the kiwi, but not about fruits in general, since each one can provide different benefits, and we are focusing on one particular aspect: your strength.
Most common diets among crossfitters
But before getting into it, let us tell you about the most common diets among crossfitters. Not everyone involved in this sport follows these diets, nor are they the only options available from this side of the box, but they are the most common among athletes who practice this discipline.
Should you stick to any one of them in particular? That is a decision for you and very personal, so you are the one who must find balance in your eating; the important thing? That you feel well and increasingly stronger. And that is precisely the goal of this post.
Paleo Diet
Have you ever heard of the Paleo diet? If you move in this world you surely have, but what does it actually consist of?
Let's start with the definition usually given about this diet when someone asks: it is about eating like our ancestors did. That said, the key is to eliminate ultra-processed foods from your diet... that way you ensure that, indeed, those foods were not eaten in the Paleolithic.
As it is not our intention to delve too deeply into this subject either, we will try to summarize it as clearly as possible. This type of diet, which for many is their usual way of eating, aims to significantly reduce carbohydrates -pasta and rice-, and restrict grain consumption -and thus eliminate gluten-, among other foods.
It promotes regularly consuming healthy fats from lean meats -especially from animals fed on pasture rather than grain-, many fruits and vegetables, seafood, some nuts like walnuts, and seeds like sunflower seeds. On the other hand, it turns its back on components such as starch, dairy, or processed foods and those made with flours and/or sugar -whether in industrial products or in highly sugared beverages like soft drinks or juices-.
In conclusion, we refer to a diet in which restrictions must be watched more closely than what is consumed.
Zone Diet
On the other hand, on the opposite side of the Paleo diet, we find the one known as the Zone diet or the 'diet of the Zone'. We speak of opposite faces because, although they share some similarities, in this case it is precisely about controlling exactly the quantities you eat and not making too many prohibitions regarding compositions.
In this way, it is about measuring exhaustively everything you ingest throughout the day, which must also be strictly distributed into three main meals and two secondary ones; let's say it consists of eating several times a day in small amounts. Likewise, it is advised to drink about 8 glasses of water a day to keep the muscles hydrated.
The portions we talk about must contain in each of these meals a 40% carbohydrates, 30% protein and 30% fat -mainly healthy, of course-. To comply with this strict measure, a block system is used with the appropriate content for each case, something that responds to the characteristics of each individual.
The truth is that, although it is a very rigid diet, it has no shortage of followers in the world of CrossFit.
And besides eating well, you should train and for that, we recommend using materials designed by and for athletes:
Which specific foods can make you gain strength?
At this point it is necessary to emphasize the matter of diets. It is essential that each person observes and knows themselves perfectly to find out which diet they should follow.
The advisable thing is to be strict without being rigid, that is, to maintain a strong control over what is ingested without choosing a diet dictated by others. By knowing yourself you will know what suits you best and what suits you worst, and that is the ideal: achieving balance.
But then, why do we talk about diets? We all know the demands of a sport like CrossFit, so, logically, if these diets are common in this discipline, many of the foods that compose them will appear among our candidates to make you stronger.
Pay attention and take note, because now we will indeed specify the foods to increase and improve your musculature.
Sunflower seeds
When it comes to talking about specific products we start strong, and no pun intended, given the topic this post covers. And indeed, sunflower seeds can be a magnificent aid to your body in these matters, something you probably never considered.
Not everything kills or fattens, since this seed, so prone to become an indulgence, offers great contributions: it is a great source of protein and a powerful antioxidant thanks to its high vitamin E content, something that will be great for you when you finish your workouts.
Red meat
Red meat has often been demonized and, while it is true that when it comes from animals fed with grain and industrial feeds it may contain harmful components for health, when properly selected it can be a great contribution to our bodies. We pointed this out when talking about the Paleo diet: certain animal fats are highly healthy and beneficial for the proper functioning of the human body.
Thus, the clearest example among red meats can be seen in beef, which when grilled and without any kind of sauce that might spoil its contributions, represents a huge source of protein and creatine for us, which implies a great increase in muscle mass and its endurance.
Spinach
No joke with Popeye the Sailor and his spinach: an excellent way to simultaneously consume several highly beneficial elements such as iron, calcium and some vitamins of types A, B and C. By ingesting this vegetable you will barely consume calories and you will obtain a noteworthy prize for crossfitters: large doses of octacosanol to increase your muscular strength and endurance. Such is the case that today we find numerous supplements for athletes based on this component or rich in it.
Kiwi
Nothing like kiwi to keep muscles healthy. Its vitamin contribution to the body is essential -specifically vitamin C-, and its satiating, diuretic and laxative powers help detoxify the body and maintain weight. Water and fiber are two additions that make this fruit one of the most complete foods to include in any diet.
Without a doubt you should consume it with some frequency if you expect your muscle mass to grow; moreover, you have the advantage that it is available in practically all seasons.
Chicken and turkey
If we have mentioned red meats as positive, imagine the contribution white meats can make, which are daily recommended by health experts, dietitians and nutritionists.
In this regard have much to say chicken and turkey, poultry meats that when well selected and cooked correctly will generate great benefits for you and few downsides. Both foods contain all the amino acids necessary to increase your muscle mass, such as glutamine, for example. That said, try to always choose breast and cook it grilled; this way you will avoid negative components of this product as much as possible.
Salmon
Salmon is also another great source of protein and, although it does not reach the level of chicken or turkey, it is true that it has other benefits to give your musculature, because that is what it's about, after all. In this case the combination this fish offers merges Omega-3 fats and other healthy fats with the nutrients already mentioned. These types of fats belong to the unsaturated group, which means their intake is beneficial for human consumption.
Mineral water
Although it may seem absurd, mineral water is a fundamental part of your strength and of the functioning of your muscles. If you are wondering why, it's simple: it's about keeping your body fully and constantly hydrated, since muscles are composed of around 80% water, so what better way to fuel them? You know you should never train without a bottle of water at hand.
Soy
The case of soy is as curious as it is interesting, since it is one of the few plant-based foods that as a protein contains all essential amino acids to a greater or lesser extent. Among them is leucine, the main amino acid when it comes to driving muscle protein synthesis.
As a recommendation, we'll tell you that it's never too much to check that the origin of this food is not GMO when buying it and, of course, when consuming it, because the balance between benefits and harms would tip the wrong way if it were, quite the opposite of a well-chosen product.
Anchovies
Returning to fish and stating upfront that it's necessary to watch consumption of this food due to its high salt content, it is worth highlighting anchovies as one of the products that will boost your strength. As with salmon, this food stands out for its high content of polyunsaturated Omega-3 fatty acids, which represents a great source of energy for your muscles and, more importantly, completely healthy as long as you don't overdo it.
Egg
The six grams of protein you consume every time you eat an egg have a lot to do with the state of your muscles, and it's a component that promotes the creation of muscle mass while preventing it from being lost as we reach older ages.
Again we refer to a food that provides us with great vitamin contributions -the yolk contains large doses of vitamin D-, and essential amino acids. It's no wonder it's such a prized food among athletes of all kinds of disciplines.
Broccoli
Broccoli is a food that, despite being very healthy, does not provide large direct contributions to our muscular system. So why is it on this list? Because its indirect contribution to our goal is certainly relevant, since in addition to fighting pulmonary obstruction, it is a great natural reliever for muscle pains. Thus, don't hesitate to increase your broccoli intake when injuries flare up.
Health, balance, exercise, and then strength
This is our selection of foods that will make you stronger. That said, don't expect to become the very Samson, nor even to stop being him when you cut your particular mane based on these types of diets. First of all, you should consider first and foremost your health, and keep that goal paramount above all others.
On the other hand, and as we have already mentioned several times throughout this article, it's not about focusing on a specific diet nor, of course, on the foods we propose here. It's about knowing yourself and finding your balance by taking a bit from here and a bit from there, without falling into dogmatic errors or clinging to the first piece of information that reaches you. Every body is a world, and you better than anyone know yours.
As for strength, as good crossfitters we know this is not something that falls from the sky, nor will we find it in the pantry or in the fridge. Muscle mass and strength are aspects that must be worked on day by day, and in which food is the foundation to achieve it.
Food will help you become stronger, but what will really make you reach this goal involves effort: daily exercise and training.
