FOODS TO GAIN MUSCLE MASS

In order to increase muscle mass, it is necessary that we pay attention to food, in addition to physical training. Most think that to gain muscle volume it is necessary to gorge on meat (proteins), and it is not quite correct. There are numerous protein sources, in addition to being an essential intake of carbohydrates, fats and other foods that provide us with energy. Here are the foods to gain muscle mass.

The increase in the size of the muscles is due to the creation of muscle hypertrophy. Then we tell you the best foods to promote this physical process. Remember to consume them in moderation, the excess never produces benefits.

Foods to increase mucular mass

Coffee

Coffee is a perfect drink to increase our energy, both for training and during the day. It is estimated that moderate consumption with two cups a day, taking care not to pass the 18: 00h to avoid affecting us in the night rest. In addition to improving athletic performance, post-workout muscle pain also decreases to 48% of the cases investigated. It is one of the best foods to gain muscle mass.

Quinoa

This pseudocereal is one of the best vegetable protein options you will find. Most vegetables have deficiencies in some amounts of amino acids, but in the case of quinoa, it is not. It possesses complete proteins, so it becomes a perfect option for all types of food (even for celiacs). In addition, it contains slowly assimilated carbohydrates, unsaturated fats, vitamins B and E, iron, magnesium, calcium, and phosphorus. It is one of the best foods to gain muscle mass.

Meat

White meats (chicken, turkey, rabbit and some cuts of pork) are the most consumed for its high content of protein and low fat. Similarly, red meat is interesting to eat because of its protein intake, as well as vitamin B and creatine. Many athletes take creatine in the form of supplementation since it has been shown to be beneficial in people with diseases that cause a decrease in muscle mass. We can find it naturally in red meat and fish.

Lentils

Legumes should not be missing from your diet, especially lentils. This food is able to neutralize the acids produced by the muscles during physical exercise; In addition to providing carbohydrates and vegetable proteins, folic acid, zinc, iron, and potassium. It is one of the best foods to gain muscle mass.

Eggs

Eggs are another ideal food for the increase in muscle mass. It contains healthy proteins and fats, as well as minerals and vitamins. For years the myth has spread that you could not consume more than 3 a week or that it is better to take only the whites. Actually, there is no risk in eating egg daily (moderately). It is better to consume the whole egg so that we do not lose the nutritional properties of the yolk.  It is one of the best foods to gain muscle mass.

Oats

This cereal has become a trend in recent years. Sure it sounds to you to see photos with the famous porrigde, right? Well, in addition to being very good for photos, it is especially rich in slowly assimilating hydrates, vegetable protein, and soluble fiber. Ideal for a breakfast that gives us energy and controls digestion. It is important that you notice that the oatmeal you drink is not processed; that is, do not resort to industrial cereals with “oatmeal” and bet on its presentation in flakes.

Yogurt

This dairy food that contains prebiotic bacteria (essential for the intestinal flora) and that improves the salute of our digestive system. Yogurts are an interesting source of calcium and proteins of good quality, so you can introduce them to your pre or post-workout snacks. It is one of the best foods to gain muscle mass.

Fish

Fish are always a good protein option for our muscles. Fatty fish such as herring, sardines, salmon, trout, or tuna are rich in Omega-3 fatty acids, so they become a good combination to increase muscle mass and reduce pain or inflammation through intense training. It is one of the best foods to gain muscle mass.

Water

There is no other drink more necessary for the organism than water. During training we expel fluid, so it is necessary to always hydrate before, during and after exercise. Also, it is a mistake to wait until you are thirsty to drink water. Drink regularly. It is one of the best foods to gain muscle mass.