The acquisition of good eating habits is of paramount importance to maintain health, physical condition, strength and endurance that promote the proper development of our daily activities. Normally, there are two groups of people interested in gaining muscle mass:
- Athletes, interested in increasing their performance for health reasons, or to increase their efficiency and sports performance.
- The general population, who under some special circumstances of life, after passing certain diseases and, in general, in the elderly -especially in postmenopausal women- may present a condition of sudden or progressive loss of muscle mass, thus requiring a special strategy focused on getting it back.
We are going to review some of the practices that will help us in this regard, and among them, what is the best possible diet to gain muscle mass.
What elements are involved in the process of building muscle mass?
- That he calorie balance that are ingested exceed that of the calories consumed.
- The intake of sufficient quantities from various sources of protein for building muscle mass.
- The moderate intake of extra calories to burn in muscle building.
- The physical exercise centered on a bodybuilding training adequate and progressive, based on physical activity that places a load on the different muscle groups whose mass is to be increased.
Finally, it is the combination of all these elements that results in the progressive increase in muscle mass, and this is a process that takes time and requires perseverance.
Recommended foods to gain muscle mass
- Eggs. They provide proteins rich in the amino acid leucine, B vitamins and choline.
- Fish. Preferably blue, due to the contribution of omega fatty acids, vitamins A and B complex, complementing the contribution of proteins. Also freshwater, like tilapia.
- Chicken, turkey, ostrich. Especially lean meat from the breast or thigh, without the skin. Provides protein, vitamin B6 and niacin.
- Lean meat. Its contribution of amino acids is direct and also supplies vitamins of the B complex, creatine and minerals. It can be beef, pork or buffalo, preferably.
- Shrimp. They provide amino acids of high biological value (leucine), combined with small amounts of fat and fat-soluble vitamins.
- Soy and its derivative, the tofu, as well as other vegetables, such as lentils, beans and especially chickpeas, for their contribution in protein, iron, vitamins and magnesium.
- Nuts such as peanuts, almonds, hazelnuts, chia, amaranth, quinoa and hemp, which provide essential amino acids supplemented with different vitamins, minerals and antioxidants.
- Yogurt. Especially of the Greek type, as it concentrates whey and casein proteins.
- White cheeses non-greasy and skimmed milk.
- Spinach. For its contribution in and magnesium.
Tips that ensure you gain more muscle
- Drink enough water. Essential to ensure optimal body hydration so that muscle mass synthesis reactions take place.
- Divide meals in smaller drinks at shorter intervals. Makes six meals a day, separated by intervals of three hours, dividing the calories among the six, also making sure that in all of them there is a balance between proteins, carbohydrates and fats.
- Consume 3-4 grams of carbohydrates Y no more than 20 grams of protein for food. The body does not integrate more of that by individual intake in building muscle. Supplement it with a small amount of unsaturated fat, vegetables and fresh fruit, particularly citrus (vitamin C), nuts or avocado (vitamin E), and banana, for their contribution in potassium, calcium, magnesium and complex carbohydrates.
Check here also the benefits and risks of the alkaline diet.