How to gain muscle without taking supplements?

Is it possible to gain muscle without taking supplements? Today we are going to talk about it.

Although our blog is called Mundo Whey, we want to bring you safe information on how to maintain a healthy life, search for the desired body, and keep getting results, without having to take any type of supplement.

This is our promise for the article today.

Okay, let’s get started. Get comfortable and enjoy reading.

See also: What is the difference between Whey Protein and Creatine? And which is better?

At the time of training forget the maxim of the more, the better

The first point that should be discussed is in relation to training. There is now a legend in many gyms that “the more the better”. That is, practitioners are increasingly looking for more weights, more sets, more efforts. This can be extremely harmful.

This craze is mainly due to the new academies format. Today a member can train without any participation, or guidance, from a qualified professional.

It is not up to us to discuss the business model of many gyms, but studies prove that students accompanied by a personal trainer demonstrate a growth of more than 24% in results.

This is due to numerous factors. It is certain that each person will need a different training over time. Exercises need not necessarily be more intense, or tense. And only a trained professional is able to say which ones will bring you the most results.

Value protein consumption

If you want to gain muscle without taking supplements, then you should invest in protein consumption. Because they are an important part of the energy needed for muscle formation, and in the energy disposition to train.

The most famous supplement in the world, Whey Protein, basically works as a fast-absorbing protein . For similar results, you need protein gain.

At the end of this article we are going to indicate some foods that are great sources of energy.

Consume sources of good fats and carbohydrates

The same goes for good fat sources and carbohydrates. The latter are the energies for the moment of training.

It is worth remembering that your goal is not to lose weight, but to gain muscle mass. For this, there will be an exchange between what we can call “fat mass” and the desired “lean mass”.

In our list of indications you will find several foods that are great for this.

Read more: How to beat procrastination and have the energy to train

Drink a lot of water

This tip is fundamental and cannot be overlooked. What’s more, drinking water is not the same as drinking hydrotonics or the like.

We know that after exercise your body may need to replace some salts and hydrotonics are a great option. However, throughout the day, you should give preference to water.

Keeping your body hydrated requires specific consumption for each person. Again, it is essential that you have the guidance of a trained professional. If you want to gain muscle without taking supplements, then talk to a nutrition expert, or a personal trainer.

Good foods to gain muscle mass

Now we are going to present you a list of foods that are great for building muscle mass, weight control and increased energy for training. Remember, we are not here creating a diet for you.

We have said this many times, and we run the risk of falling into repetition, but who will determine your diet is a professional. We are just indicating some foods that can assist in your muscle gain process.

Let’s see which are the most famous.


Excellent source of proteins, and are great for the body, as long as they are not consumed in excess. Tip: avoid diets with an absurd amount of eggs, as they can increase your cholesterol levels.


Almonds, peanuts and other nuts are the perfect food if you’re struggling to gain weight – and turn that weight into muscle mass. A handful of almonds have approximately 170 high quality calories, great for your muscles.


They are great for gaining muscle mass, without having to take supplements. An average cup of lentil contains 18 grams of protein and 40 grams of slow-digesting carbohydrates. An incredible combination to nourish your muscles.

Chia seeds

Chia seeds are also excellent sources of energy. They still have high doses of Omega 3, Omega 6, fiber, potassium and antioxidants. All of this helps with performance during exercise.

Greek yogurt

Yogurt is ideal for regulating the intestine. However, it is essential that you buy plain yogurt, as others have high levels of sugar (especially chocolate).

Final words: how to gain muscle without taking supplements?

In addition to the tips above, you can also invest in the consumption of: brown rice, lean meat, chickpeas, tuna, sardines and peanuts. And remember: the secret to good food is in the variation of the offerings. Avoid eating the same thing every day.

And always seek the advice of a specialist. The worst thing you can do with your body is to copy diets and workouts that worked with someone else, especially when these practices involve restrictive eating, or overly intense workouts.

Did you like today’s tips? Keep following our Blog. Here in the Whey World we bring you the best news on high performance food. Everything so that your results appear as soon as possible.

Thanks for reading and see you next time.

Nós usamos cookies e outras tecnologias semelhantes para melhorar a sua experiência e recomendar conteúdo de seu interesse. Você pode concordar ou discordar com a coleta de cookis. Para mais informações veja a nossa Política de Privacidade.