To achieve a healthy and muscular body, not only is frequent physical exercise necessary, but also a complete and balanced diet. We can adapt it according to the objectives we want to achieve; If for example, we want to increase our muscle mass, we will have to follow a diet rich inadequate foods for it. In our blog, we have prepared a list of the most recommended.
The best foods to gain muscle mass
The best foods to gain muscle mass are the following:
It is a great source of vitamins B and A, nutrients (choline, lutein and folate), antioxidants, omega 3 fatty acids, zinc, phosphorus, calcium, and iron. Some believe that it is better to do without the yolk, something valid if what we want is to lose weight, not increase our muscle mass; in fact, the yolk contains the highest amount of proteins in this food. Another false myth is that it is better to consume the raw egg, something totally false since with it we run the risk of ingesting some bacteria and contracting diseases such as salmonella.
It is recommended to eat oatmeal to strengthen the muscle since it contains proteins, fats, potassium, calcium, sodium and vitamin B. In addition, this cereal has an important satiating effect and a high percentage of complex carbohydrates (for every 60 grams we find 40 carbohydrates slow-absorbing carbon). It is easy to digest and a fantastic natural diuretic.
Among its many properties, spinach helps us increase muscle. And this vegetable is a great source of glutamine, an amino acid that favors the development of lean muscle mass. It also helps improve resistance and muscle tone and contains a very high percentage of iron.
It stands out for its content in vitamin E, B12 and omega 3 fatty acids. It has antioxidant properties and is very rich in proteins. In addition, it is easy to metabolize and helps prevent cardiovascular diseases. Experts recommend to consume it on the grill or steam.
5. Chicken breast.
It provides 30 grams of protein per 100. On the contrary, it contains very few calories, and a notable percentage of calcium, vitamins B and C, and iron. It is effective when it comes to fighting diseases such as arthritis, tinnitus or diabetes. In addition, cooked on the grill or cooked barely has fat.
6. Red meat.
It is essential in any diet focused on strengthening the musculature. It is rich in protein and creatine, as well as iron, calcium, and fiber. It has high concentrations of vitamin B12, which favors the formation of red blood cells and helps maintain the central nervous system.
Each portion of 100 grams of this seed covers 14 gr. of proteins. It does not contain gluten, which makes it perfect for people with celiac disease; It also helps control blood cholesterol levels. It is also an important source of iron of vegetable origin.
8. Dried fruits
They are especially recommended nuts and almonds. These contain healthy fats, proteins, and fiber, so nutritionists advise eating small portions every day. They are rich in calcium, iron, zinc, and potassium; They help prevent cholesterol problems and provide energy.
9. Brown rice
It is high in carbohydrates, essential substances to increase muscle mass. Each cup of cooked rice gives us 3 gr. of fiber and 7 gr. of proteins, so it helps prevent constipation and improve bowel function. In addition, it has an important satiating effect.
Thanks to its high arginine content, it helps muscle development and contributes to tissue repair. In addition, it has anti-inflammatory, diuretic and depurative properties.
What do you think about this diet to gain muscle mass?