A good diet to gain muscle mass should be based on foods rich in protein, but not only! Learn all about in our article.
When the subject is the increase of muscle mass, it is of general knowledge that it is not enough to train. Training and nutrition must go hand in hand. In this sense, make a good diet to gain muscle mass acquires special importance.
In fact, our bodies need certain nutrients for building new muscle tissues. These nutrients can be supplied by foods or supplements, which should be included in a diet plan healthy, which is intended to increase muscle mass.
But in addition to ingest the proper nutrients, it is also important to the extent that the eat. For example, if you base your diet on food suppliers of carbohydrates, it certainly is not going to gain muscle mass but fat mass.
In this context, it has to understand what are the best foods to gain muscle mass to build a good diet to gain muscle mass.
WHAT ARE THE FUNDAMENTAL PILLARS OF THE DIET TO GAIN MUSCLE MASS?
As any other diet, a diet to gain muscle mass the diet should be varied, balanced and healthy, including all the macro (protein, carbohydrates, and lipids) and micronutrients (vitamins and minerals).
FOODS RICH IN PROTEIN
The importance of protein in the growth and development of the muscle has been already widely discussed and verified.
In fact, proteins play, among other functions, a function construction company in the body, and it is, therefore, essential to the formation of new tissue, including muscle tissue.
In addition to the function builder, the proteins are also important for muscle recovery and repair of muscle tissue damaged in training.
Protein intake in athletes who practice strength training, such as weight training, should be 1.5 g to 2g / kg weight, so as to promote muscle hypertrophy.
So, all your meals should have as its main point the intake of proteins of high biological value (containing all essential amino acids and good digestibility).
Sources of Protein: Some examples of sources of protein of high biological value are the lean meats, fish, eggs and dairy products in their version of lean.
There are also protein sources of vegetable origin, in particular leguminous plants (beans, chickpeas, lentils, soy) which, when combined with a cereal, such as rice or pasta, also turn on an option of high nutritional value.
To assist in the increase of protein intake, you can still consider the inclusion of protein supplements in the diet, particularly the protein Whey.
In addition to protein, the diet to gain muscle mass should also contain food suppliers of complex carbohydrates, because they are the ones that allow the proteins to perform the function builder and provide the energy needed for workouts.
If there is not carbohydrate and fat enough, it triggers a process called muscle catabolism, that is, in general terms, in the destruction of muscle proteins by the body for energy.
In this context, the carbohydrates should contribute about 55-60% of the energy value of the daily total, and should be privileged complex carbohydrates, absorption slow (to provide a release of energy gradual).
Sources of carbohydrates: The sweet potato, oats, pasta, rice, quinoa, bread dark are some examples of sources of complex carbohydrates that should be consumed in a diet to gain muscle mass.
Lipids should contribute to about 20-35% of the energy value of the daily total, with the majority being of the type unsaturated, including omega-3, a fatty acid important in the regulation of cellular functions.
Source of lipids (omega-3): As an example of food with omega-3 included the fatty fish such as salmon, sardines, avocado, seeds such as flaxseed and dried fruits oleaginous, such as walnuts, almonds, hazelnuts.
In respect to lipids, there is a direct connection between the lipids of the diet and the testosterone, the hormone that has an important role in the increase in muscle mass.
In addition to a good diet, a hydration proper is one of the most important factors for the increase of muscle mass and prevent injury.
The intake of water before, during, and after training it is important to address the hydric losses suffered during training, to the extent that dehydration affects the muscular performance and the physical and mental abilities of an athlete.
Sports drinks may also be taken into consideration in cases of long workouts over an hour.
THE FOOD IS “ESSENTIAL” IN A DIET TO GAIN MUSCLE MASS
The egg protein – albumin – has the highest biological value available, being one of the best foods to gain muscle mass. In addition, the egg yolk is rich in vitamins and minerals important for a good energy metabolism.
2. FATTY FISH
Within this group, are included in the fish rich in essential fats, such as salmon, tuna, mackerel and sardines. They all contain essential fatty acids, particularly omega-3.
3. LEAN MEATS
The lean meats, namely, chicken, turkey, veal lean rabbit and the, are so-called because they contain very little fat and cholesterol, being, simultaneously, an excellent source of proteins of high biological value.
In addition, are rich in iron, vitamin B12 and zinc, a mineral essential for the production of testosterone.
4. MILK AND MILK PRODUCTS
The milk and milk products provide protein of as good quality as the main supplements existing in the market to gain muscle mass are developed on the basis of their protein (whey protein – Whey and casein).
Both in add-on, as in their most natural form, it is essential to gain muscle mass.
Just keep in mind if you are not allergic to your protein or intolerant to the lactose in it present. In the case of being intolerant, opt for yogurt and low-fat cheeses.
5. SWEET POTATO
It is one of the best sources of complex carbohydrates, promoting a higher income in the workout.
In addition to its low glycemic index, the sweet potato contains a high content of vitamin A, B, and minerals such as calcium, iron, potassium and phosphorus.
6. FRUITS FATTY/OLEAGINOUS
The fruit acids are so named as they provide large amounts of monounsaturated fat, and polyunsaturated (fats essential to the proper functioning of the body).
Although they have a high energy value, their nutritional richness makes them essential foods for those who want to gain muscle mass.
Rare are the plant foods that have the quantity and quality of protein in quinoa.
Each grain of quinoa contains the three most important amino acids for the synthesis of muscle mass (branched chain amino acids – leucine, valine and isoleucine).
Quinoa also has complex carbohydrates, fiber, vitamins and minerals.
8. OLIVE OIL
Olive oil is rich in fats of good quality that decrease the level of bad cholesterol (LDL) in the blood and increase the good cholesterol (HDL), promoting good cardiovascular health, important for good blood flow to the muscles.
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