Discover the power of the Mediterranean diet for muscle building and overall health. Learn about its key principles, nutrient-rich foods, and how it promotes strength gains and well-being.
THE PERFECT DIET
In the quest for optimal health and a well-sculpted physique, finding the right diet is crucial. Look no further than the Mediterranean diet.
Renowned for its health benefits, this dietary approach offers a winning combination of delicious flavours, nutrient-dense foods, and long-term sustainability. In this comprehensive guide, we will explore how the Mediterranean diet can support your muscle-building goals while enhancing overall health.
For me, the perfect diet must include these key things:
- tastes good all the time
- allows me to hit protein and calorie goals
- contains mainly single-ingredient foods
- promotes good gut microbiome health to ensure the production of dopamine and serotonin
- easy, quick and affordable
UNDERSTANDING THE MEDITERRANEAN DIET
The Mediterranean diet is not just a diet but a lifestyle rooted in the traditional eating patterns of Mediterranean countries, e.g. Italy, Greece, Portugal and Spain. It places a strong emphasis on whole, minimally processed foods that are rich in nutrients and flavour. The majority of the meals are formed by a small but amazing combination of single-ingredient whole foods that combine to make something truly delicious.
They also choose water as the main daily beverage, but allow a moderate intake of wine.The body needs fluid to produce hormones, and dehydration can lead to imbalances. Your body needs water for just about everything.
The foundation of the Mediterranean diet consists of an abundance of fruits and vegetables. These colourful and nutrient-dense foods (combined with later discussed health fat sources) provide essential vitamins and minerals like zinc and testosterone.
ZMA has been associated with higher free testosterone and insulin-like growth factor 1 (IGF-1). Great for getting a chiselled physique.
They also provide antioxidants that support overall health and well-being. Specifically, for building muscle the use of leafy greens (lettuce, spinach and kale) means the body produces more nitric oxide. This relaxes the blood vessels and causes them to widen. This allows for greater delivery of oxygen to the muscles.
Whole grains, such as whole wheat, brown rice, and oats, are another key component of the Mediterranean diet. These complex carbohydrates provide sustained energy to your muscles by replenishing muscle glycogen stores so you can go hard in your sessions.
Whole grains are also a good source of dietary fibre. This gives your body more time to absorb the nutrients you've consumed and helps regulate blood sugar levels which will impact feelings of energy (due to leptin and insulin signalling). Fibre also promotes a healthy gut microbiome.
Legumes, including beans, lentils, and chickpeas, are rich in plant-based proteins, fibre, and essential minerals. They are a valuable addition to the Mediterranean diet, providing the building blocks for muscle growth and repair. Legumes are also known for their satiating effect, helping you feel fuller for longer and will support the fat loss period when you're in a calorie deficit.
Lean proteins, such as white fish, salmon, sardines and chicken, are favoured over red meats in the Mediterranean diet. Fish, in particular, is a great source of omega-3 fatty acids, which have been shown to reduce inflammation, support heart health, and enhance muscle recovery. Omega-3 is rich in the compounds EPA and DHA which have been linked with a reduction in depression-like symptoms.
Eggs and dairy (cheese or yoghurt) are staples of the diet. All are affordable sources of protein that can supplement and avoid needing to have 4 massive meals with big portions of meat or fish. Greek yoghurt is specifically something I recommend everyone include in their diet. It's usually very cheap, requires no preparation, and is very high in protein, you can customise it to make a high-calorie meal or a low-calorie meal and it's high in probiotics that support gut health.
Healthy fats are also a cornerstone of the Mediterranean diet. Olive oil, a staple in Mediterranean cuisine, is rich in monounsaturated fats and antioxidants. Olive oil is the GOAT for anyone with a low appetite. Other sources of healthy fats in the Mediterranean diet include nuts, seeds, and avocados.
These fats have been associated with numerous health benefits. From a physique perspective, studies found that high intakes of monounsaturated fats found in olive oil, avocados, and nuts may boost testosterone production. However, polyunsaturated fats predominantly found in vegetable oils, may damage the cells' ability to produce testosterone. This is where you need to understand food and be able to distinguish between different sources of proteins, carbs and certain fats.
The more natural testosterone you produce, the more easily you'll gain muscle.
The Mediterranean diet promotes a balanced and moderate approach to eating. Rather than focusing on restrictive diets or calorie counting, the emphasis is on enjoying meals and savouring the flavours of wholesome nutritious foods. This is linked to my perspective at Eternobody because it gives you a basis for food choices that you could really stick to forever.
You're not going to want to be eating "gym" type meals for your whole life even if it gets you good results. You want to be able to eat like any normal human but 'magically' get an incredible body composition. The word as always is effortless.
It's also the only 'cuisine' I've based my diet on and I found it easy to have an even balance of carbs, protein and fats. Dropping any one of the macros too low is associated with a drop in testosterone. I think this is because, within their dishes, there's such variety and complexity in the flavours and food choices that you will never really get bored.
TOP 5 MEDITERRANEAN FOOD DISHES
I don't care what any health expert says, the only thing that should truly matter is do you enjoy the food that you eat.
Because at the end of the day, it doesn't matter how disciplined you are, you will either fall off your meal plan or you will begin to resent the food you eat (this is where eating disorders stem from).
The goal, therefore, has to be to find meals that are firstly delicious and then secondly also manage to cover health optimisation and muscle-building goals.
Below are my top 5 favourite dishes.
- GREEK YOGHURT PARFAIT
- GRILLED CHICKEN WITH TABOULEH
- BAKES SALMON WITH POTATOES & MED VEG
- TUNA, SPINACH & SUN-DRIED TOMATO PASTA
- GREEK CHICKEN GYROS (GREEK FEAST)
- THE ANCIENT GREEKS & ROMANS DIDN'T EAT BREAKFAST
When we think of advanced civilizations, the Ancient Greeks and Romans often come to mind. These societies were renowned for their advancements in art, architecture, philosophy, and more. Interestingly, their approach to meal timing and eating habits is reminiscent of the modern-day practice of intermittent fasting.
In ancient times, it was common for Greeks and Romans to have a different approach to their daily meals. They typically began their day with a light breakfast or even skipped it altogether. Their breakfasts were usually minimal and consisted of simple fruits or a small piece of bread.
For lunch, they would have a small meal, often referred to as the "prandium." This midday meal was usually light and mainly served as a way to sustain energy throughout the day. It typically included vegetables, grains, and sometimes a small portion of meat or fish.
The main meal of the day, known as the "cena," took place in the evening. This was a time for socialising, relaxation, and indulgence. The cena was a feast-like affair where a variety of dishes were served, including meat, fish, vegetables, fruits, and desserts. It was a time to enjoy the pleasures of food and engage in lively conversations.
The interesting connection between the eating patterns of the ancient Greeks and Romans and modern-day intermittent fasting lies in the concept of compressed eating windows. It also links to the idea of consuming a large bulk of your calories in the later part of the day.
Adopting a modified version of the ancient Greek and Roman meal timing can be a way to incorporate intermittent fasting into our modern lifestyles. By consuming a light breakfast or skipping it altogether, having a moderate lunch, and enjoying a more substantial dinner, we can create a compressed eating window that aligns with our natural circadian rhythms.
Eating in this way changed the game for me, especially for bulking up even if that seems counter-intuitive. I just found it feels more natural and aligns with our body clock to eat heavier at night time after an arduous day of physical exertion and difficult cognitive tasks.
LONGEVITY IS GUARANTEED
I wanted to end on a less serious, heart-warming note.
When exploring the wonders of the Mediterranean diet, it's impossible to overlook the remarkable longevity and health of certain Italian villages. Known as Blue Zones, these regions have gained attention for having a high concentration of individuals aged 100 and above. The lifestyle factors, including the Mediterranean diet, play a significant role in the exceptional health and longevity observed in these communities.
One notable example is the village of Acciaroli in southern Italy. This picturesque coastal town has drawn researchers and scientists from around the world due to its unusually high number of centenarians. The residents of Acciaroli have thrived on a traditional Mediterranean diet, featuring local ingredients like fresh fish, olive oil, fruits, vegetables, whole grains, and herbs. This diet, combined with an active lifestyle and a strong sense of community, is believed to contribute to their longevity and well-being.
Stories like this encapsulate the Eternobody ethos. Curating a life where you are in great physical and mental condition, you live an active lifestyle, you have a strong bond with friends and family members and you crate longevity in aspects to live a truly fulfilling and fruitful life.
In every way, this contradicts the typical life of many modern Westerners who have a sedentary lifestyle of sitting at a desk from 9-5, eating processed convenience foods and spending their free time, glued to the couch binge-watching Netflix and scrolling social media.
In many ways, the Mediterranean diet is more than a way to view muscle gain/fat loss but more a framework for people who are seeking more from life than the average guy they cross on the street.