Developing muscle mass is a process that requires exercise and a good diet. In this article we will show you which are the best foods to eat if you want to gain muscle mass and if you are starting to train to tone and define your body.
Developing muscle mass is a process that requires exercise and a good diet. In this article we will show you which are the best foods to eat if you want to gain muscle mass and if you are starting to train to tone and define your body.
Likewise, this information will also be useful for those people who have been exercising for some time, but have not managed to increase their muscle mass. This may be because they have missed the most relevant part when doing their workouts: following a balanced, balanced and healthy diet.
To gain muscle, diet should not be put aside. This is as important as training, since both elements complement each other. Well, HGH Injections like Humatrope 72 iu and other products like this are also very much popular when it comes to gaining muscle mass amongst bodybuilders.
What Should I Eat to Gain Muscle Mass?
People who perform daily physical activity should follow a diet high in macronutrients and micronutrients essential for the body.
The main nutrients that supply much of the metabolic energy to the body are carbohydrates, proteins, and fats. They also serve other vital functions of the body.
The energy provided by the macronutrients is distributed as follows:
- Carbohydrates: 1 gram contains 4 calories.
- Protein: 1 gram equals 4 calories.
- Fat: 1 gram contains 9 calories.
The following foods will help you increase lean tissue.
Products with High Carbohydrate Content
Specialists assure that the daily caloric intake of carbohydrates of an adult should not exceed 50%. For this reason, it is recommended to consume the following sources of carbohydrates that are good for health:
- Fruits.
- Potatoes.
- Vegetables.
- Vegetables.
- Cereals and grains.
These foods provide "complex" type carbohydrates. Unlike "simple" carbohydrates, these release their sugars slowly without producing spikes in glucose that build up as fat.
Whole Products
They are a great source of complex carbohydrates and will help keep your appetite satiated for a longer period of time. It must be borne in mind that they contain fiber, a substance that has been shown to stimulate the feeling of satiety.
In addition, the fiber itself is capable of improving intestinal health, which has a positive impact on the body.
Foods with High Protein Content
Proteins are molecules made up of essential, semi-essential and non-essential amino acids that require a constant supply. Therefore, it is essential that you do not miss the necessary daily doses in your meals.
Most of the protein (60%) accumulates in the body's muscles, so about 1 gram of this macronutrient should be ingested daily for every kilo of body weight, according to a study published in the Spanish Journal of Human Nutrition and Dietetics. It is even possible to increase the contribution to 2 grams. Foods high in protein are;
- Meat.
- Eggs
- Dairy products.
- Vegetables.
- Soy foods.
- Fish and seafood.
- Integral products.
Fatty Foods
Fats contain essential minerals and vitamins for the body. They should make up about 30-35% of your daily caloric intake.
You can distribute them, for example, as follows: between 20 or 25% unsaturated (nuts, olive oil, linseed, wheat germ, fish, avocados) and a maximum of 10% saturated (dairy, butter, butter coconut).
You should preferably consume healthy fats, avoiding harmful trans fats.
Keep in mind that this last type of lipid has been shown to be capable of damaging health in the medium term.
The Egg Is Essential
The egg is one of the best known and foods you should include in your diet to gain muscle mass. It stands out for its protein content and good fats.
For this reason, it is not advisable to only eat the white, since the yolk is also full of proteins and vitamins. It is a product loaded with nutrients.
Chicken Breast
Turkey meat is very similar to chicken in nutritional content, except for the fat content.
Although the other parts are also good, chicken breast has a lot of protein, because for every 100 grams it can provide us with up to 23 grams of said macronutrient.
It is digested very easily because it does not provide much fat, so you will not feel heavy. To avoid extra calories, try to prepare it on the grill.
Tuna
Tuna also stands out for its proteins; it is metabolized more easily and is an ideal companion for all those people who still do not know how to increase their muscle mass. It also contains high amounts of omega 3, so it is beneficial for cardiovascular health.
Brown Rice
Brown rice is much more beneficial than white. The first contains a greater number of vitamins and fibers, ideal for this to be the perfect companion in your meals.
For every 100 grams of cooked brown rice, we obtain around 350 kcal, 7 grams of protein, 74 grams of carbohydrates, 2 grams of fiber and 2 grams of fat.
Oats
This cereal contains a large number of essential macronutrients for the body, especially to increase muscle mass.
However, if you are not used to this food, it is advisable to gradually introduce it into your diet. Its presence can cause constipation in the initial periods.
For every 100 grams, there are 352 kcal, 11 grams of protein, 55 grams of carbohydrates, 9 grams of fiber and 7 grams of fat, approximately. You can take advantage of it at breakfasts.
Nuts and Fruits, Excellent for Gaining Muscle Mass
Either almonds, walnuts or any type of seed such as flax, quinoa, chia or sesame. These nuts provide proteins, healthy fats and carbohydrates of excellent quality. Therefore, a balanced and balanced diet should have at least one of those.
Among the most recommended fruits in a diet to gain muscle mass is the banana. Not only does it provide a good amount of potassium, but it also actively participates in the formation of muscles and in their respective functions.
Likewise, it favors the storage of carbohydrates that will later be transformed into energy. It is an ideal fruit for pre- and post-training.
On the other hand, if you want to lose weight, the apple is perfect because it provides very few calories. It is advisable to eat between 2 and 4 fruits a day.
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