Angie Asche, a sports nutritionist, says that while no one food can make you stronger, some can help.
According to Asche, the proprietor of Eleat Sports Nutrition, eating foods high in protein and calories promotes muscle building in addition to strength training. Amino acids, which make up protein, are metabolized and absorbed by the body to help build muscular tissue, according to Rebecca Strong of Insider. Asche explained that your body then requires an excess of calories to fuel the muscle-building process.
According to Asche, foods high in protein and calories include salmon and full-fat Greek yogurt. She continued, “Great vegan protein-rich choices include avocados and tempeh.”
Greek yogurt with full fat is calorie-dense and goes well with smoothies.
According to Asche, full-fat Greek yogurt is a fantastic diet for growing muscle because it is high in calories and protein. 100 grams of full-fat yogurt contain 3.5 grams of protein and 61 calories, according to Healthline. According to her, an active person aiming to gain muscle should consume 1.6 to 2 grams of protein per kilogram of body weight per day (one kilogram is equal to 2.2 pounds. According to her, the number of calories someone eating to grow muscle should consume depends on their height, weight, age, degree of exercise, and fitness objectives. Generally speaking, experts advise consuming 10 to 20% more calories than your body requires for muscular building.
According to Asche, full-fat yogurt provides more calories and good fats that aid in nutrient absorption, hormone regulation, and reduced inflammation.
She added that Greek yogurt is highly adaptable and can be used in foods like smoothies as a method to increase the number of calories and protein in a ready-to-eat manner.
Avocados are a vegan food with a lot of calories.
Avocados are another high-calorie food that Asche suggests including in a range of meals. One medium avocado has roughly 250 calories. Asche claimed that she uses them to increase the calorie and fat content of her sandwiches and eggs.
She stated that avocados are a fantastic source of fiber and vitamin E.
Protein-rich fatty fish helps decrease inflammation.
Another excellent source of protein, according to Asche, is fatty fish like halibut, salmon, sardines, and herring. They’re stuffed with Omega-3 fatty acids, which, according to her, can aid in lowering inflammation during strength training. According to the Harvard School of Public Health, omega-3s are a necessary nutrient that the body cannot produce on its own and have been demonstrated to reduce the risk of heart attack and stroke.
According to Asche, these fish are also loaded with good fats, which increases the caloric content.
Since fat provides twice as many calories per gram as carbohydrates and proteins, it is possible to increase one’s calorie intake without consuming a substantial amount of food.
Compared to other vegan choices, tempeh contains more calories.
Asche claimed that because tempeh has more protein than other non-meat choices, it is an excellent source of protein for vegetarians and vegans who wish to gain muscle mass. You don’t need to consume as much of it because it has more calories than other protein-rich foods like chickpeas or black beans, she added. A cup of chickpeas has about 269 calories, whereas a cup of tempeh has about 315, according to Healthline.
According to Asche, one benefit of tempeh is that it is made from fermented soy, which means it contains probiotics, which are bacteria that reside in our digestive tracts and aid in food digestion.
A snack high in protein is nuts.
Asche added that due to their high protein and calorie content, nuts make a terrific muscle-building snack. Nuts typically provide 173 calories per ounce.
Walnuts are suggested by sports nutritionists due to their high-calorie content and Omega-3 content. Walnuts can be added to smoothies and yogurt for more calories and protein because the flavor is fairly mild.
But according to Asche, eating a variety of nuts will provide you with the most nutritional advantage. Almonds, for instance, are a good source of magnesium, whilst cashews are a good source of zinc.