10 Melhores Alimentos Para Ganhar Massa Muscular de 2026

Sources

youtube.com

Answer

About this video

Video Title: 10 Melhores Alimentos Para Ganhar Massa Muscular de 2026
Channel: Laércio Refundini
Speakers: Laércio Refundini
Duration: 00:16:00

Overview

This video presents a list of the top 10 foods for gaining muscle mass, ranked from 10th to 1st place. The presenter discusses the nutritional benefits of each food, explaining why they are effective for muscle growth and offering practical advice on incorporating them into a diet. The ranking considers not only nutritional value but also accessibility and cost.

Key takeaways

Salmon (10th place): An excellent source of protein and healthy fats like omega-3, beneficial for vascular and cognitive health, and testosterone production. Its higher cost places it lower on the list.
Tuna: Similar to salmon but with less fat. Salmon is considered better for muscle gain due to its higher caloric content.
Hypercaloric Foods (9th place): Provide significant calories, carbs, and protein, ideal for bulking phases to achieve a caloric surplus. Caution is advised regarding ingredient quality and calorie-to-protein ratio in some products.
Açaí (8th place): Offers carbohydrates and antioxidants. It's recommended as a post-workout shake mixed with protein powder for a quick source of nutrients.
Whey Protein (5th place): While a supplement, it's included for its convenience and efficiency in delivering a high amount of protein with low carbs and fats. The variety of flavors helps prevent flavor fatigue.
Banana (4th place): A great source of carbohydrates and potassium, beneficial for muscle recovery and preventing cramps. It's also convenient for on-the-go consumption.
Red Meat (3rd place): Rich in protein (20-25g per 100g), micronutrients, and naturally occurring creatine, supporting muscle growth and energy levels.
White Rice (2nd place): A common and accessible carbohydrate source that aids in muscle building and has a protein-sparing effect. Parboiled or brown rice are suggested as slightly more nutritious alternatives to white rice.
Chicken Breast (1st place): The top food for muscle gain due to its high protein content (20-25g per 100g), affordability, versatility in preparation, and accessibility.

Ask me anything about this video:

About this video

Video Title: 10 Melhores Alimentos Para Ganhar Massa Muscular de 2026
Channel: Laércio Refundini
Speakers: Laércio Refundini
Duration: 00:16:00

Overview

Key takeaways

Salmon (10th place): An excellent source of protein and healthy fats like omega-3, beneficial for vascular and cognitive health, and testosterone production. Its higher cost places it lower on the list.
Tuna: Similar to salmon but with less fat. Salmon is considered better for muscle gain due to its higher caloric content.
Hypercaloric Foods (9th place): Provide significant calories, carbs, and protein, ideal for bulking phases to achieve a caloric surplus. Caution is advised regarding ingredient quality and calorie-to-protein ratio in some products.
Açaí (8th place): Offers carbohydrates and antioxidants. It's recommended as a post-workout shake mixed with protein powder for a quick source of nutrients.
Whey Protein (5th place): While a supplement, it's included for its convenience and efficiency in delivering a high amount of protein with low carbs and fats. The variety of flavors helps prevent flavor fatigue.
Banana (4th place): A great source of carbohydrates and potassium, beneficial for muscle recovery and preventing cramps. It's also convenient for on-the-go consumption.
Red Meat (3rd place): Rich in protein (20-25g per 100g), micronutrients, and naturally occurring creatine, supporting muscle growth and energy levels.
White Rice (2nd place): A common and accessible carbohydrate source that aids in muscle building and has a protein-sparing effect. Parboiled or brown rice are suggested as slightly more nutritious alternatives to white rice.
Chicken Breast (1st place): The top food for muscle gain due to its high protein content (20-25g per 100g), affordability, versatility in preparation, and accessibility.