In order to increase muscle mass, we need to pay attention to diet, in addition to physical training. Most people think that to gain muscle volume it is necessary to fill up on meat (proteins), and this is not entirely correct. There are numerous sources of protein, in addition to being essential the intake of carbohydrates, fats and other foods that provide us with energy.
The increase in muscle size is given by the creation of muscle hypertrophy. Here we tell you the best foods to promote this physical process. Remember to consume them in moderation, excess never produces benefits.
Foods to increase muscle mass
Coffee
Coffee is a perfect beverage to boost our energy, both for training and throughout the day. It's estimated that moderate consumption of two cups a day, taking care not to drink it after 18:00 PM to avoid disrupting sleep, can improve athletic performance and reduce post-workout muscle soreness in 48% of cases studied. You can learn more about tips for building muscle mass here.
Quinoa
This pseudocereal is one of the best vegetable protein options you will find. Most vegetables are deficient in some amounts of amino acids, but quinoa is not. It has complete proteins, so it becomes a perfect option for all types of food (even for celiacs). In addition, it contains slow assimilation carbohydrates, unsaturated fats, vitamins B and E, iron, magnesium, calcium and phosphorus.
Meat
White meats (chicken, turkey, rabbit and some cuts of pork) are the most consumed due to their high protein and low fat content. Similarly, red meat is interesting to eat because of its protein content, as well as vitamin B and creatine. Many athletes take creatine as a supplement, as it has been shown to be beneficial in people with diseases that cause a decrease in muscle mass. We can find it naturally in red meat and fish.
Lentils
Legumes, especially lentils, should also be a staple in your diet. This food can neutralize the acids produced by muscles during exercise; in addition to providing carbohydrates and plant-based protein, folic acid, zinc, iron, and potassium. Learn which are the best protein-rich foods for building muscle.
Eggs
Eggs are another ideal food for increasing muscle mass. It contains protein and healthy fats, as well as minerals and vitamins. For years the myth has spread that you could not consume more than 3 a week or that it is better to take only the whites. Actually, there is no risk in eating eggs daily (in moderation). It is better to consume the whole egg so that we do not lose the nutritional properties of the yolk.
Oatmeal
This cereal has become a trend in recent years. You've probably seen photos of it with the famous porridge, right? Well, in addition to looking great for photos, it's especially rich in slow-assimilating carbohydrates, vegetable protein, and soluble fiber. It's ideal for a breakfast that gives us energy and controls digestion. It's important to make sure the oats you eat are unprocessed; that is, avoid industrial cereals with "oats" and opt for the flaked version.
Yogurt
This dairy product contains prebiotic bacteria (essential for gut flora) and improves the health of our digestive system. Yogurts are a good source of calcium and high-quality protein, so you can include them in your pre- or post-workout snacks. Discover protein-rich breakfasts to gain muscle mass.
Fish
Fish are always a good protein option for our muscles. Fatty fish such as herring, sardines, salmon, trout, or tuna, are rich in Omega-3 fatty acids, so they become a good combination to increase muscle mass and reduce pain or inflammation from intense training.
Water
There is no other drink more necessary for the body than water. During training we expel liquid, so it is necessary to always hydrate before, during and after exercise. Also, it is a mistake to wait until you are thirsty to drink water. Drink regularly.
