To gain muscle mass, it’s not enough to merely push yourself to the limit in the gym. Nutritionist Maria Casas has clarified on several occasions that, although strength training is essential for our muscles to grow bigger and stronger, nutrition also carries significant weight. This is why if real results are sought, training alone won’t suffice; you need to supply your body with the necessary protein and eat well enough to have the energy you require.
Therefore, to make all of this a bit easier, the expert has selected her five essential Mercadona foods to add protein and energy to the diet.
The Top 5 Foods for Muscle Gain
1. Oats
For Maria, this is a classic staple because of how complete it is. It provides 59 grams of carbohydrates per 100 grams of product. In addition, as it is a slow-digesting food, it does not cause abrupt spikes in blood sugar or insulin and keeps energy steady throughout the day. It also delivers about 13–14 grams of protein, minerals such as iron and magnesium, and plenty of fiber, which helps you feel full, improves digestion, and even helps control cholesterol.
Maria Casas recommends buying 100% whole oats to prepare oat porridges (porridge) or to soak them overnight with plant-based milk and protein powder. Alternatively, to eat it on the spot, Maria recommends the Avena Crunchy cereals (which contain 85% oats) as a crunchy topping on yogurts with fruit and nuts.
2. Textured Soy
This is one of Maria’s favorites and one of the protein-dense foods available: it provides 50 grams of protein per 100 grams of product, surpassing almost any other option. It is also rich in leucine, which makes it ideal for triggering muscle growth, and it is very low in fat.
The expert buys the fine-grain variety because it “is cheap and incredibly easy to prepare.” And to make it resemble ground meat, she soaks it in warm water for 20 minutes, drains it well, and sautés it in a pan with spices and a splash of soy sauce. With this ground meat substitute, she creates fillings for peppers or a healthy Bolognese sauce to replace supermarket ground meats, which are often of lower quality.
3. Yogurt “More Protein”
It has double the protein of a normal yogurt and blends two absorption types: whey (fast) and casein (slow). This, Maria explains, keeps the body repairing and building muscle for hours, in addition to delivering substantial calcium and phosphorus to strengthen bones.
Because it is extremely filling, it helps prevent snacking and fat gain, which is why the dietitian uses it as a base to pair with fruit and cereals, or to blend with other ingredients and create savory sauces like a tangy fit sauce or light mayonnaise. To soothe sweet cravings, she suggests custard-like options (chocolate, vanilla, or caramel). “They satisfy and calm cravings quite a bit,” she explains.
4. Pasteurized Egg Whites
They are a product composed almost entirely of water and high-quality protein. They are very easy to digest, are almost completely absorbed, and are very rich in leucine. They also strengthen the immune system and are very good for people with high blood pressure. Maria explains that they work well for both savory recipes (tortillas or crepes) and sweet dishes (bases for cakes, pancakes, or French toast).
5. Salmon
Although not the cheapest option, Casas emphasizes that “it’s worth investing in your health” and eating it one to two times per week. In addition to its high-quality proteins, it stands out for being rich in essential omega-3 fats (EPA and DHA). Since the body cannot synthesize these fats on its own, consuming this fish is the perfect way to obtain them. Additionally, they help to reduce inflammation, protect brain health, and safeguard the heart. The nutritionist usually buys fresh salmon fillets for convenience, but she notes there are cheaper alternatives, such as frozen wild pink salmon cuts or whole portions.
Bread Is Not the Enemy
To finish her list, the dietitian discusses bread and clarifies that it is not bad for health. “Bread isn’t the devil and it won’t make you gain weight,” she asserts. That said, she recommends prioritizing whole-grain options.
