FitRoutineLab

When we talk about weight training and getting bigger, we like to spend a lot of time talking about the best splits to go for, the most optimal exercises, and the need to train to failure if we want to maximise gains. And this is because we love going to the gym and locking in for a session that will mark yet another step on a journey of continuous improvement. 

But a lot of us don’t like talking about diet as much. For many out there, it’s not as exciting or as interesting as talking about the latest shoulder exercise that will give you ‘3D delts’. But in reality, success in the gym is dependent on success out of the gym, too. That’s because serious lifting means serious recovery. We all need protein to support muscle repair, carbohydrate to refill our energy metres, and fibre to help support digestion – particularly necessary when we’re eating more in general. 

This is why the food in your fridge is an integral part of your training setup. Having some dependable nutritious staples that are ready to eat can make it easier to hit those daily macros, especially if you’re busy at work, with a family, or with friends and other hobbies. That’s why I wanted to put a list together of four foods that every serious lifter needs in their fridge. These foods can help simplify your diet or give you ideas that you hadn’t previously considered. So, without any further ado, let’s jump in. 

1: Eggs

Now, this one is a little on the obvious side, but I sincerely hope that we all have a box of eggs somewhere in our kitchens. Eggs are probably the most practical natural protein source you can get. A single large egg contains about 6 grams of protein, plus healthy fats and micronutrients.

The best thing about the humble egg is its versatility. You can scramble them with some meat and legumes for breakfast (I personally enjoy chorizo and garlic with mine), boil a few for a quick snack, or make a Spanish omelette if you need something more substantial. 

What makes eggs amazing for muscle growth is that they contain all 9 essential amino acids, meaning that an egg is a complete protein source. They’re also a good source of vitamin B12, selenium, and choline.

I also think eggs get extra points for versatility because you can use them during both a bulking phase and a cut. If you’re bulking, add them to your meal plan as egg-fried rice or Scotch eggs; if you’re cutting, ditch the yolk and stick to the egg white for protein while keeping calories in check. 

2: Kefir Yogurts

Kefir yogurts are an underrated addition to a lifter’s fridge. They’re a tasty snack, full of protein, that can also aid digestion. For anyone not in the know, kefir is a fermented dairy product that contains protein and calcium and also provides live cultures that can help break down your diet, which likely has more protein and carbs than the average person. 

Kefir yogurts can be pretty versatile, too. I enjoy having one for breakfast, with some granola and raspberries mixed in. This gives me a strong balance of protein, carbs, and fibre right at the start of the day – usually about an hour before working out. 

3: Chicken Breast

Now, this is it. The big one. If I’m ever unsure about what’s for dinner, my brain automatically starts with a meal that revolves around a chicken breast. It is one of the best for its protein-to-fat ratio. Typically, an average cooked serving will provide 25 – 30 grams of protein, depending on portion size. When we bear in mind that, if we want to build muscle, we need to eat 1.6-2.2 grams of protein per kilogram of body weight per day, a couple of chicken breasts can make a huge difference. 

My favourite thing about chicken is the sheer variety of delicious meals you can use it in. It doesn’t matter where in the world you come from, you’ll probably have your own variation on a chicken dish, like sweet and sour chicken, chicken enchiladas, a chicken and mushroom gnocchi, or just a couple of breasts – seasoned and seared to perfection – served alongside some tenderstem broccoli and potatoes. 

It’s cheap, provides an easy protein injection for any dish, and can be paired with just about any combination of carbs and fibre. So if you aren’t already, make the most of chicken!

4: Fruit and Berries

We’re still in need of some fibre, vitamins, and minerals – so that’s where fruit and berries come in. They can complement your high-performance diet by providing a natural source of sugar before or after a workout, plus much-needed fibre to help digest your protein-rich diet. On top of that, fruits like bananas are also rich in carbs and are a great foundation for a post-workout smoothie.