There are foods that can help us improve our muscle tone and fight laxity in a healthy way, as long as we also engage in physical exercise. In this article, we will give you suggestions for you to prepare your daily diet with foods that will help you achieve a lean and  trained body, even for vegetarians and vegans. So keep reading if you are interested in getting advice on  diet for a  trained body !

Protein for a trained body

When we talk about the health of our muscles, the first thing to highlight is the importance of protein, but we need to know how to choose what is best for us. In addition,  protein helps us lose weight and make us narrower about life :

• Red meat : is the protein that strengthens our muscles the most, but we must eat it moderately because it can increase the risk of cardiovascular disease. Once a week will suffice.

• White meat : the alternative if what we want is just to train and strengthen without increasing muscle mass.
• Fish : Both fatty fish and white fish contain a lot of protein, although white fish contain much less fat
• Eggs : egg whites contain the most protein, while the yolk contains the most fat. We can cook omelettes with two egg whites and one egg yolk, for example.
• Milk and dairy products : we recommend low-fat dairy products, such as cottage cheese, which can be combined with a little honey or olive oil.
• Vegetables (beans) : the  source of excellent plant protein. They are cheap and healthy. If you do not eat them because they give air in the stomach, we recommend cooking them with cumin and kombu seaweed, or even grinding them and preparing creams. In addition, if you combine them with grains such as brown rice, we get a really complete protein.

• Nuts : it is the healthiest option to eat them raw or roasted, but unsalted and not fried. We can also find nuts in the form of vegetable drinks or spreads. But make sure they do not contain a lot of added sugar, salt or hydrogenated fats.
• Mushrooms : this vegetable is very healthy and allows you to add this delicious food to our salads, roasts, rice, pasta, etc.
• Algae (seaweed) : we especially recommend  spirulina, algae or Klamath, which can be eaten daily.

Fats for a trained body

Fats are essential for our body, but if we want to prevent them from accumulating and thus losing body tone, we need to reduce the amount of saturated fatty acids and choose healthy fats, such as:

• First-class vegetable oils : olives, coconut, sesame, flaxseed, nightshade, wheat germ, etc.
• Nuts like macadamia nuts, hazelnuts, peanuts or almonds.
• Fat fish
• Egg
• Avocados, an excellent vegetable that has many good fats
• Seeds : sesame, sunflower,  pumpkin seeds, flaxseed, etc.

Carbohydrates for a trained body

The carbohydrates that are most suitable for tightening and strengthening our bodies are found in the following foods:

• Fresh seasonal fruits
• Cooked or raw vegetables in salads, smoothies and fruit juices, etc.
• Whole grain products : rice, quinoa, wheat
• Wholemeal flour  (not too much)
• Starch : potato, banana

Recommended supplements for a trained body

We always recommend from a natural point of view that you consider whether you should take any of the following supplements, all of which have the ability to strengthen and tone our muscles:

• Magnesium
• Collagen
• Silicon
• Brewer’s yeast
• Spirulina or Klamath algae (seaweed)
• Wheatgrass

Menu example

Using foods we have recommended, we offer the following suggestions for a daily menu:

• Breakfast: Toasted wholemeal bread with cottage cheese, honey and seeds.
• Morning snack: A handful of nuts and a fruit.
• Lunch: Chicken with sautéed vegetables.
• Afternoon snack: Yogurt with nuts.
• Dinner: Vegetable soup and an omelette.

Below is a  vegetarian option containing eggs and milk :

• Breakfast: Yogurt smoothie, banana and walnuts.
• Morning snack: Corn pancakes with fresh cheese.

• Lunch: Wholemeal wheat pasta with cream mushrooms and parmesan cheese.
• Afternoon snack: Wholemeal wheat toast with unsalted peanut butter.
• Dinner:  Quinoa  with vegetables and an omelette.

Finally a  vegan menu (without animal protein) :

• Breakfast: Sandwich with tomato and avocado on wholemeal bread. A supplement of spirulina algae (seaweed).
• Morning snack: A handful of nuts and a fruit drink.
• Lunch: Salad with lentils and brown rice and various mushrooms.
• Afternoon snack: A handful of nuts.
• Dinner: Alloyed pea soup with algae (seaweed), Brussels sprouts and corn pancakes.

Are you ready to nourish a trained body with what it needs?