If we tell you that you can maintain and gain rich mass with less training, would you take us for crazy? Actually, yes it can, it depends a lot on diet. That is, it is marked by an adequate combination of both factors, mixed with rest. In this article, we are going to discuss how to gain muscle mass with ten healthy foods.
10 healthy foods to gain muscle mass are given below:
- Lean beef
- Chicken without skin
- Cottage cheese
- Whey protein
- Tuna and other fish
- Whole grains
- Fruits and vegetables
- Healthy Fats
The precepts that we must follow to improve our performance and physical, are simple: train hard and eat well. But there are many people, that the second point, it is not clear enough. They do not know to what extent diet makes the difference when it comes to gaining muscle mass.
But ignoring diet is not an option. Knowing how nutrition works will help us gain muscle and strength. This works for anyone and for everyone. Whether we want to train in order to stay healthy, as well as those who seek to increase their muscle tone?
Well, in this article we will give you ten foods to gain muscle mass. It is important, that alone will not be useful since we will have to frame them in a global diet. For example, however aware we may be that chicken is an excellent food in this sense, it will be of little use if the rest of the foods with which we accompany it are of poor quality.
Hence, the real success depends on the fit of the same in a personalized diet. That is, that fits our personal and own goals whatever they are. And without more to add, let’s go with these foods that will help us gain muscle mass.
How to gain muscle mass -1: Lean beef
Beef should be a staple of our diet if we want to gain muscle mass. Beef has a significant amount of ingredients that help stimulate muscle growth:
- Vitamins B
More importantly, it provides our bodies with high-quality proteins and a high level of amino acids. These stimulate insulin to boost muscle gain. But, it is even interesting food for those who seek to lose weight. Since, although it is high in calories, it will be a powerful dose of protein that will help our muscle tissues do not degrade as we make a diet to lose weight.
Undoubtedly, one of the best foods to gain muscle. It must be a fundamental axis in any diet of bodybuilding.
How to gain muscle mass with foods- 2: Chicken without skin
Like beef, chicken is an excellent source of high-quality protein. This is important for the maintenance and repair of muscle and bone tissues. In addition, it has the advantage of being low in calories; it is a perfect food to lose weight.
How to gain muscle mass with foods- 3: Curd
Although many people do not know, cottage cheese is almost entirely made of casein. This is a protein of slow digestion, which means that it is perfect for muscle maintenance. This is especially useful for people who have no choice but to be long periods throughout the day without being able to eat. Cottage cheese is also an excellent source of vitamin B12, calcium and other important nutrients for our body.
How to gain muscle mass with foods – 4: Egg
One of the most natural foods that can help us gains muscle. The eggs contain high-quality proteins, nine essential amino acids, choline, and vitamin D. They are the cheapest food there is in proportion to the number of valuable nutrients they bring to our body.
The egg is a food that is not harmful to our health. There is no direct relationship between the consumption of foods with high cholesterol levels and the increase of this in our blood.
How to gain muscle mass with foods – 5: Whey protein
There is a reason why whey protein supplements are the most popular supplement in the fitness industry: they provide a fast and high-quality source of protein at an affordable price. Bodybuilders usually use it:
- Upon awakening
- After training
- To supply any food they cannot make
Even though whey protein is very good, it is important to consider something. And, we must focus the diet on obtaining high-quality proteins from whole foods. The use of whey protein should be punctual, and not recurrent.
How to gain muscle mass with foods- 6: Tuna and other fish
One of the best foods to gain muscle. Tuna is rich in protein, low in fat and rich in omega-3 fatty acids. These are essential, as they help us lose fat, and maintain the proper functioning of our body. For example, they keep our metabolism active and defend our organs.
How to gain muscle mass with foods- 7: Oatmeal
Oatmeal is a great source of carbohydrates. The reason is that it has a low glycemic index. But they are not the only benefits of including this in our diet:
It is a food with a high micronutrient profile and that contributes a great amount of fiber
- Greater satiety
- Decrease in hunger
- Lower subsequent energy consumption (second meal effect)
- Loss of fat
In summary, low GI foods can help us lose fat. They provide us with a large number of high-quality carbohydrates, which will be crucial in avoiding the catabolization of muscle tissues.
How to gain muscle mass with foods- 8: Whole Grains
Whole grains are more efficiently digested and provide more nutrients than refined grains. What this generates is that we contribute nutrients to the body in a sustained manner throughout the day.
In particular, brown rice can help us increase our growth hormone levels at optimal thresholds. Being, one of the most interesting foods to gain muscle when it comes to including in our diet.
How to gain muscle mass with foods- 9: Fruits and vegetables
Fruits and vegetables are a rich source of antioxidants. These are essential for the proper functioning of our immune system. Also, they provide us with tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, our body requires the fiber that these fruits and vegetables provide us since they will help us to carry an adequate digestion, as well as the absorption of nutrients.
How to gain muscle mass with foods- 10: Healthy Fats
We know that the idea of consuming fat causes some to shudder. However, healthy fats are crucial when it comes to promoting muscle growth. In fact, they play an essential role in the production of anabolic hormones such as testosterone and growth hormones.
These will help us boost muscle growth and strength gains. In addition, fats are necessary for the regulation of our body, as is the proper functioning of the immune system.
We hope you will like these foods to gain muscle mass. We want your comments and suggestions to improve our ideas. Thank you and have a great day!