To gain weight, to lose weight, to gain strength, to improve the health of our bones, our teeth… Food is undoubtedly a fundamental key to many aspects of our lives. Also to strengthen our muscles. We tell you what are the best foods to gain muscle mass .
Although exercise and training are essential to gain muscle mass, diet also plays a very important role in this difficult task. For this, it is essential to incorporate foods into our daily diet that help us lose fat and tone our muscles.
What are the best foods to gain muscle mass?
The fundamental key is to consume proteins , which are, in a way, the bricks that make up our muscles.
Lean meat . This type of meat provides a large amount of high-quality protein and a high level of amino acids, which work with our body’s insulin to promote muscle growth. In addition, this type of meat provides up to 10 essential nutrients (zinc, vitamins, iron…) with very little fat.
Chicken or turkey . These white meats contain very little fat and are an incredible source of high-quality protein that promotes muscle repair after exercise.
Tuna . This fish is high in protein, low in fat and very rich in Omega 3, which promote fat loss and ensure the proper functioning of the body’s metabolism.
Oatmeal _ Although proteins are essential to gain muscle mass, the carbohydrates in oats are perfect for it, since they have a low glycemic index that causes greater satiety, decreases appetite and promotes fat loss. In addition, it provides fiber and macronutrients suitable for our body.
Whole grains like brown rice . The way our body digests these foods is more efficient than that of refined grains. In addition, brown rice can increase growth hormone levels, which are essential for stimulating muscle growth and fat loss.
Eggs . This little food much feared by those suffering from high cholesterol provides all 9 essential amino acids and is an incredible source of high quality protein.
Cottage cheese or cottage cheese. This type of cheese is practically pure casein protein, a type of slow-digesting protein that promotes muscle maintenance. In addition, it provides calcium and vitamin B12.
Fruits and vegetables. Although they are not proteins, they are an incredible source of antioxidants and vitamins that support the immune system, as well as fiber, which helps eliminate substances that the body does not need.
Healthy fats, that is, those found in fish such as salmon, nuts or avocados. These fats play an essential role in the production of hormones responsible for muscle growth and strength.
Do not forget that together with the help of these foods to gain muscle mass, an exercise routine is necessary that favors that growth.
