Discover the best foods to gain muscle mass

Gain muscular mass is the dream of many people, but the advantages of this desire go far beyond aesthetic issues, after all, taking time to take care of the development of our muscles helps to protect the bones, the joints, the metabolism and guarantee a healthier aging during the life.

You, at some point, must have heard someone say that, when entering the gym, people should only eat chicken and sweet potatoes, but that's not quite true. Of course, chicken and potatoes are great foods that help in the development of the body, but there are also others that can help on this journey.

If you are a person who enjoys bodybuilding, know that it is important knowing what to eat to ensure muscle mass gain in a healthy way. Today, we are going to present to you a list of the best foods that will help you grow those much-desired muscles.

What is muscle mass?

About 50% of our body is made up of muscles and they are responsible for our voluntary and involuntary movement, that is, they are present in practically all our day-to-day activities. muscle mass is any and all structures formed by muscles, and what many do not know, is that it is one of the elements that make up lean mass, which also includes bones, organs and body fluids.

Muscle mass is essential for the proper functioning of our body and its loss in an accelerated way can lead to harsh consequences throughout life. Loss of muscle mass is among the main causes of weakness and loss of balance among the elderly, in addition to affecting other day-to-day activities, such as climbing stairs.

How does muscle mass gain occur?

The increase in muscle mass occurs due to the balance of three important factors for our health: intense physical exercise, adequate food e rest🇧🇷 As long as you are accompanied by a physical education professional and a nutritionist, anyone can gain muscle mass, just organize a proper training plan, keep a healthy diet e resting your muscles for at least 24 hours before exercising again, since the process of gaining mass takes place during this rest time.

Muscle mass gain occurs through small injuries to muscle fibers. These injuries are a response to exercises performed with loads greater than what the muscles of our body are used to, this action promotes an increase in the size of the muscles that leads our body to carry out a process of muscular adaptation.

This can be noticed through the burning sensation of the muscles during or after performing physical exercises. This sensation is due to the fact that the swelling of muscle cells is caused by the accumulation of blood, glycogen and other substances that stimulate an increase in muscle mass.

What kind of food to eat to gain muscle mass?

Unlike people who are just looking to lose weight, it is recommended for those who want to gain muscle to consume more calories than they spend and that their diet is composed of good fats and proteins. At proteins, carbohydrates, fats e Oils are among the main types of foods that help in gaining muscle mass.

Proteins

In addition to accelerating metabolism, increasing caloric expenditure and contributing to the mood in training, protein, rich in amino acids, helps in the maintenance of muscle, organic tissues and the healthy growth of muscle groups, which makes it a very important food for your diet.

Carboidratos

Carbohydrates are great allies for lean mass gain. This is because they act directly on the supply and storage of energy for the body, which causes the body to save energy from proteins. They are also responsible for improving and maximize gains during training🇧🇷 As one of the main sources of energy, carbohydrates are considered good pre-workout foods.

Fats

Good fats play an important role in gaining muscle mass. In addition to helping the body function, they influence the release of anabolic hormones that directly contribute to muscle gain. It is important to remember that you should not exaggerate the consumption of fat, as its intake in excess can, over time, lead to heart problems.

Vegetables

Vegetables are a great source of fiber, minerals and essential vitamins for the human body. Many of the vegetables have antioxidant action, help in building muscle mass and reducing fat.

Top foods that help you gain muscle mass

Now that you already know what types of foods are recommended for those who want to gain muscle mass, let's check out some examples of these foods, which you can even find inside your fridge. Check out our list:

Meat

A carne It is a food rich in proteins and, in addition to directly helping the heart and the functioning of the central nervous system, it also assists in the transport of oxygen in the blood and improves the body's disposition, which makes it a great ally for training.

It is important to emphasize that the choice of lean meats, such as filet mignon e rump, is always the best option for those who are looking to gain muscle.

Chicken

Of all the options, the chicken It's the leanest meat on this list. rich in proteins and low in fat, chicken is a source of vitamins such as B3, B6 e B12, great allies when it comes to muscle strengthening. They also contribute to strengthening the body, generating more energy, and helping to improve immunity and cholesterol control.

Fish

Although not as popular as beef and chicken, the fish It is a food that stands out due to the quantity and quality of its proteins. In addition to reducing the risk of cardiovascular disease, it enables better muscle mass gain🇧🇷 With this protein it is possible to make practical meals and great pre-workouts.

With great value for money, Tuna e Salmon are among the best examples of fish that can help you gain muscle mass.

Bean

Another food that is very present on the Brazilian people's table is the bean, and oddly enough it is, yes, a food that helps with muscle mass gain. In addition to being a rich source of fiber, Iron, match, magnesium e Complex B vitamins, beans will be a great ally for you who want to grow your muscles.

In Brazil alone there are more than 14 types of beans and the ways of preparing this food are very varied, such as Tutu, salt ou soup🇧🇷 beans will always be present on the table of the Brazilian people.

Cheese

When choosing the cheese that goes to your table at home, opt for options such as cottage, ricotta e queijo mines that, in addition to having low fat, offer several nutrients that help in mass gain muscular🇧🇷 Cheese is a very flexible food and can be included in several meals throughout the day.

Leite

As a rich source of proteins e minerals, milk it is an important food from childhood to adulthood. For those who want to lose weight, this food is a great ally, because speeds up metabolism e increases the feeling of satiety🇧🇷 Milk is also a great partner in the process of muscle mass growth, as it directly helps in the highest performance of training and stimulates muscle contraction.

Milk can be found in its version integral, skimmed e semi-skimmed🇧🇷 The amount of fat present in the whole version is approximately 3%, in the skimmed version it is 0,5% and the semi-skimmed milk has between 0,6% and 2,9% of fat.

Soybean

For vegans and vegetarians or for people who simply don't want to consume proteins of animal origin, the soybean it's a great option high in protein, good fat, Iron, match e Vitamin K.

Like the other options presented, soy has its variations, the most famous being yellow soy, edame soy e black soy.

Egg

O ovo it is considered one of the most complete proteins on this list. In addition to lower cholesterol, aid in weight loss e strengthen the immune system, the egg has a clara extremaments high in protein and gem composed of good fats that favor muscle mass gain🇧🇷 Due to its good amount of iron and B vitamins, it helps to improve oxygenation and nutrient transport in the body.

This protein can be prepared in different ways, such as in eggs cooked, stirred, omelet or can be used as ingredients for other preparations.

Chickpea

Another carbohydrate option is chickpeas the rich in tryptophan, amino acid responsible for the production of serotonin, the hormone that helps regulate mood, heart rate, appetite, memory and body temperature. Chickpeas are responsible for assist the body in maintaining and building muscles.

Despite having lower protein levels than meat, chickpeas can also be chosen as a good source of protein for vegans and vegetarians.

Banana

A banana It is a great ally for the health of our body, as it helps to fight insomnia, depression, increases immunity and is good for the heart. As a good source of carbohydrate for those who want to increase muscle mass, it is one of the greatest allies for those who practice physical activity, as prevents cramps and guarantees a lot of energy at the time of training.

It can be used in different recipes and during several meals of the day, including as a post-workout with milk or natural yogurt.

Avocado

O avocado accumulators is a good fat source for our body. It can be used for sweet and savory recipes and if consumed before physical activities, it can directly help in muscle mass gain, as it is rich in monounsaturated fats and makes the body receive good amounts of energy that help in carrying out the training, And provide proteins that favor muscle recovery

Avocado is also a fruit rich in magnesium, considered an important mineral for muscle contraction and, like bananas, It also helps in preventing cramps.

Quinoa

It is no wonder that the Quinoa is called by many the “grain of the gods”, since this vegetable protein source has a bit of everything, including fiber e carbohydrates, plus a good dose of vitamins and minerals. Quinoa is the go-to food for those who want to build their muscles and improve their workouts even more.

This easy-to-cook food can be mixed with salads, vegetables and chicken and even substitute rice on some occasions.

talk to a professional

Remember that before starting any physical activity and starting a diet, it is important to go through the supervision of a physical education professional and from one nutritionist so that everything is suitable according to your body and your needs.

Now, you know a little more about muscle mass and some of the main foods that help you reach the desired result in a healthy way, so you no longer have an excuse to restrict yourself to chicken and sweet potatoes, do you?

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Source: Danone Nutricia e ABNE