[LifeStyle] The best foods to gain muscle mass in a healthy way

[#Steeven.™]

Both nutrition and physical activity are essential to gain muscle mass.

For those who want to strengthen the body, it is their priority to do the right exercises, however, without the proper nutritional support, their progress will stall.

Protein-rich foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy.

These are some foods that cannot be missing from your menus if you want to increase muscle:

 

1. Lean beef

This should be a staple of your diet if you want to gain muscle mass. Lean meat is loaded with all kinds of things that support muscle growth, like iron, zinc, and B vitamins. Most importantly, it provides your body with high-quality protein and a high level of amino acids that work with insulin to promote muscle. muscle growth.

 

2. Chicken breast (without skin)
Like beef, chicken is an excellent source of high-quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance.

 

3 eggs
This food is considered one of the most complete that exists. It highlights the large amount of nutrients it contains, its bioavailability (in relation to the nutrients present in other foods) and the balance of amino acids in its protein.

 

4. Spinach
This vegetable contains a remarkable source of glutamine, an amino acid important for the development of lean muscle mass. It also helps increase endurance and muscle tone.

 

5. Tuna and other fish
Fish is rich in protein, low in fat, and rich in omega-3 fatty acids. Omega-3s are essential because they help you lose fat and ensure the proper functioning of your body's processes, such as your metabolism.

 

6. Oats
Oats are a great source of carbohydrates due to both its low glycemic index (GI) and the fact that it is minimally processed. The benefits of a low GI diet include:

• Better micronutrient profile and more fiber
• Increased satiety
• Decrease in hunger
• Lower subsequent energy intake (effect of the second meal)
• Loss of fat

7. Whole grains

Whole grains are more efficiently digested and provide more nutrients than refined grains. This promotes sustained levels of energy and overall health.

In particular, brown rice can help increase levels of growth hormone, which are critical for promoting lean muscle growth, fat loss, and strength gains.

 

8. Guineo
In addition to being rich in carbohydrates, essential when doing some type of muscle training, it contains three essential nutrients for your muscles.

It is one of the foods richest in potassium and, in addition, it gives you a good dose of magnesium and calcium. It can be of great help in preventing muscle spasms.

 

9. Peanuts
Peanuts contain a mix of protein, fat, and carbohydrates. So if you're having a hard time getting enough calories to build your muscle, eating peanuts might be a good way to get some extra calories and nutrients.

 

10. Foods rich in healthy fats

Good fats are essential for muscle growth.

They play an essential role in the production of hormones (testosterone and growth hormones), which help drive muscle growth and increased strength. Also, fats are necessary for many important functions of the body.

Polyunsaturated and monounsaturated fats are good fats. They can be found in salmon, other fish, nuts, leafy vegetables, oils like flaxseed, avocados, and seeds. They are also rich in omega-3 and omega-6 fatty acids.