Foods to gain muscle mass are those that provide high quality proteins such as meats, eggs and some legumes such as beans.
However, proteins are not the only nutrient that the body needs to promote muscle growth, the intake of carbohydrates such as pasta, rice, cereals and bread (preferably wholemeal) are also necessary to produce energy during physical activity; as well as other micronutrients such as vitamin E, omega 3, potassium and magnesium, which help prevent fatigue, improve endurance and muscle strength.
See what to eat before and after training.
Foods for gaining muscle mass include mainly protein-rich foods such as:
Chicken is a type of white meat that is rich in protein and provides low amount of fat, so including it in lunch or dinner, combined with proper exercise could promote muscle hypertrophy.
2. Red meat
Red meat, in addition to being rich in protein, also contains iron, an essential mineral that is part of red blood cells, which are the cells responsible for transporting the necessary amount of oxygen to the muscles during physical activity. Iron deficiency can cause weakness and fatigue.
In addition to being rich in protein, salmon is rich in omega-3, a healthy fat that has an anti-inflammatory effect on the body, improves blood circulation and prevents the loss of muscle mass.
Eggs, especially egg whites, favor the increase of muscle mass, since it is one of the foods with the most complete protein and more easily absorbed by the body, and because it contains B complex vitamins, which are important to give energy to the body.
Low-fat cheeses are rich in protein and calcium, a mineral important for strength and muscle contraction for this reason it is an excellent choice to accompany snacks or to include them in breakfast.
Peanuts in addition to providing protein, also provide magnesium, an important mineral for muscle contraction; B vitamins, which are necessary to give energy to the body; and antioxidants, which promote muscle recovery after training.
Tuna is a fish that is rich in omega 3, is easy to include in the daily diet and is a good source of protein that promotes muscle hypertrophy. This food can be consumed in snacks before or after training.
Avocado is a fruit that provides monounsaturated fats and is an excellent source of calories, increasing the amount of energy and antioxidants in the body. In addition, avocado is rich in vitamin E, which helps improve endurance and muscle strength, as well as promoting muscle recovery after training; it also provides potassium, a mineral that prevents muscle weakness and cramps during exercise.
This food can be added in salads at lunch or in smoothies before or after training.
Skim milk is rich in protein, calcium, phosphorus and magnesium, minerals important for stimulating muscle contraction and increasing workout performance.
Beans are an excellent source of vegetable protein, when consumed in conjunction with rice in main meals, as they provide an excellent combination of amino acids that promote muscle growth.
The ideal in a diet to gain muscle mass is that all meals have good sources of protein, being necessary to include foods such as cheeses, eggs, yogurts and meats in snacks. This strategy provides a good amount of amino acids for the muscles throughout the day, favoring hypertrophy. See a complete list of protein-rich foods.
Watch the following video and learn how to gain muscle mass:
Nutritional composition of these foods
The table below shows the amount of calories, protein and fat in the foods listed above:
These foods are easy to include in the daily diet, and should be consumed in conjunction with carbohydrates such as rice, pasta or whole wheat bread, for example.
Supplements to gain muscle mass
Supplements to gain muscle mass
Supplements to gain muscle mass such as Whey Protein, creatine, BCAA, caffeine, among others, should be advised and supervised by a nutritionist, who will evaluate whether or not the intake of these supplements is necessary and which one is the best for the person according to his or her objectives.
In addition, you can also develop an individualized nutritional plan that favors the increase of muscle mass, taking into account various factors such as the type of physical activity that the person performs, age, weight, gender and their health condition.