Diet to Increase Muscle Mass
First in the morning the most important meal of the day, contains much carbohydrate, protein and healthy fat for energy and efficient metabolism in the morning.
* 4 whole eggs, 2 whole and 2 whites
* 2 cups milk, preferably regular
* 1 cup of cereal with less than 4g of sugar per service
* 2 or Bananas Bananas “Bananas in English”
* 1 teaspoon olive oil, or 3g of fish oil omega 3
* 4 ounces of shredded cheese of your choice
The snack or meal 3 to 4 hours later.
* 21 grams of protein powder (1 or 2 scoops), Cascina “casein” preferably.
If you do not have protein powder you consume low-fat cottage cheese.
* 2 cups milk, low fat (2%)
* 1 cup blueberries, cherries or strawberries
* 2 / 3 cup oatmeal
* 1g of Omega 3 fish oil
