Eating the best foods to increase muscle mass means choosing the right amount correctly. Learn how to get the results you want.
A healthy diet is one of the means to avoid the appearance of chronic diseases, such as obesity, type 2 diabetes mellitus, and cardiovascular problems.
If your goal is to gain muscle mass, you must eat food to increase it, starting with a healthy and balanced diet that is varied and respects the food wheel.
Increasing protein store levels is key to improving muscle and reducing protein breakdown.
Building muscle mass is also known as muscle hypertrophy; the main goal is resistance training.
To increase muscle mass, several factors must be integrated, such as growth hormone and testosterone, as well as the incorporation of amino acids and other nutrients.
To build new muscle tissue, you must improve the rate of protein your body synthesizes. You can do resistance training and take sufficient amounts of protein and nutrients in general.
The right amount of resistance training activates the body’s hormonal response and allows you to build muscle. However, sufficient protein and energy are necessary to ensure muscle gain rather than loss.
Combining a healthy diet with a healthy lifestyle, including regular physical activity, provides the ultimate combination for a resilient, optimal immune system.
Foods to increase muscle mass
Although increased muscle mass is closely related to physical activity, diet is essential since your body needs certain nutrients to create new muscle tissue.
Those nutrients must be obtained through a diet that includes the right proportions of foods. And although each food has its importance, some cannot be eliminated from a diet to gain muscle mass.
Eggs contain albumin, a protein that greatly favors the increase in muscle mass. The vitamins and minerals in the egg yolk also promote energy metabolism.
This group includes salmon, tuna, mackerel, and sardines, due to their high content of essential fatty acids, such as Omega 3.
We are referring to poultry, turkey, veal, and rabbit meat since it is very low in fat and cholesterol but rich in protein of high biological value, iron, vitamin B12, and zinc.
Milk and dairy products
Milk, yogurt, butter, and cheese are extremely rich in protein, which is also used in tribusteron supplements to increase muscle mass. For this reason, they are foods that should be included in this diet.
Sweet potato or sweet potato provides complex carbohydrates that contribute to better performance in training. In addition, its glycemic index is low; instead, it is rich in vitamins A and B and minerals such as calcium, iron, potassium, and phosphorus.
The monounsaturated and polyunsaturated fats in these fruits are essential for the proper functioning of the body. They are very nutritionally rich and, although their energy intake is higher, they should be included in this diet.
Despite being plant-based, quinoa is packed with protein and essential amino acids for muscle synthesis, such as leucine, valine, and isoleucine.
In addition, this food is rich in complex carbohydrates, fiber, vitamins, and minerals.
Olive oil is one of the healthiest fats because it lowers bad cholesterol (LDL) levels in the bloodstream and raises good cholesterol (HDL) levels.
In addition to contributing to better cardiovascular health, it promotes blood flow to the muscles, which is essential for increasing muscle mass.
On the contrary, you should avoid foods with more calories but little nutrition. Consuming large amounts of these foods will increase excess body fat during bulking and may even interfere with performance.