Top 10 Foods To Increase Muscle Mass

Muscle development is a process that comes from two key factors: targeted training and targeted nutrition. If you want to know how to gain muscle mass, here are 10 foods that should never be missing from your eating routine

In this article we will show you which are the best foods you should eat if you want to gain muscle mass.

These foods will be key to rewarding your workout as they are the key to toning and defining your body.

We will also provide you with various information that will also be useful to those who have been training for some time, but who have not managed to gain muscle mass as they would have liked.

This may be due to the fact that they underestimated the most relevant part of their job: eating a balanced, balanced and healthy diet.

To gain muscle mass, food is probably the first place to start.

Adequate nutrition will allow you to train better and more frequently, but above all it will grant the muscle groups an adequate and complete recovery.

What to eat to gain muscle mass?

A good diet and physical training are the secret to gaining muscle mass.

People who perform daily physical activity should follow a diet rich in macronutrients and micronutrients, both essential for the body.

The main nutrients that provide metabolic energy to our body are carbohydrates, proteins and fats. They are also used for other vital functions of the body.

The energy provided by the macronutrients is distributed as follows:

Carbohydrates: 1 gram contains 4 calories.

Protein: 1 gram equals 4 calories.

Fat: 1 gram contains 9 calories.

1. Carbohydrates

Carbohydrates are the nutritional basis for increasing muscle mass. Specialists assure that an adult's daily calorie intake of carbohydrates must not exceed 50%.

For this reason, it is advisable to favor the consumption of the following carbohydrate sources:

Vegetables.

Fruit.

Legumes.

Potatoes.

Cereals and grains.

These foods provide "complex" type carbohydrates.

Unlike "simple" carbohydrates, these release their sugars slowly, without producing glucose peaks which would then accumulate in the form of fat.

2. Whole foods

They are a great source of complex carbohydrates and will help you maintain your appetite for longer.

They are rich sources of minerals and provide a solid dose of fiber. Truly excellent for promoting intestinal health and regulating cholesterol levels.

3. Proteins

Proteins are molecules made up of essential, semi-essential, and non-essential amino acids that the human body is unable to produce on its own.

Therefore, it is essential to respect the necessary daily doses, dividing them into the various meals.

Most of these (60%) accumulate in the muscles of the body, so you should eat about 1 gram of protein per day for every pound of body weight.

Some foods that will help you in your daily protein intake are:

Dairy product.

Meat.

Eggs.

Legumes.

Fish and seafood.

Wholemeal products.

Soy-based foods.

4. Fats

You shouldn't be surprised to know that fats contain essential minerals and vitamins for the body.

They should represent about 30 or 35% of the daily calorie intake. You can distribute them, for example, as follows:

20-25% unsaturated (nuts, olive oil, linseed, wheat germ, fish, avocado)

10% maximum saturated fat (milk, butter and cocoa butter).

You should preferably consume healthy fats, avoiding trans fats, which are harmful.

5. The egg is essential

Eggs are one of the most popular foods and you should always include them in your diet to gain muscle mass. It stands out for its protein content and good fats.

Therefore, it is not recommended to eat only the egg white, as the yolk is also rich in proteins and vitamins.

It is a product rich in nutrients and you can cook it easily, integrating it into any recipe.

6. Chicken breast

Chicken provides essential proteins for the development of muscle mass. While all the other parts are also good, we suggest you always prefer the breast.

Consider that in 100 grams it is possible to count up to 23 grams of the precious protein macronutrient.

It is digested easily because it is almost free of fat, so you will never feel heavy. To avoid excess calories, try cooking it on the grill.

7. Tuna

This sea fish is also particularly rich in protein, it can be metabolized more easily and is ideal for all those people who want to increase muscle mass, taking advantage of nutrition as well as the gym.

It should be emphasized that it contains high amounts of omega 3, so it is a serious ally in guaranteeing your cardiovascular health.

8. Brown rice

Brown rice is much more useful than white rice. Not surprisingly, it contains a greater amount of vitamins and fiber and is an excellent alternative to accompany any dish.

For every 100 grams of cooked brown rice, about 350 kcal, 7 g of protein, 74 g of hydrates, 2 g of fiber and 2 g of fat are obtained.

9. Oats

This cereal contains a large amount of essential macronutrients for your body, especially great for building muscle mass. However, if you are not used to this food, it is advisable to gradually introduce it into the diet.

Its presence can cause constipation in the initial periods.

For every 100 grams, approximately 352 kcal, 11 g of protein, 55 g of hydrates, 9 g of fiber and 7 g of fat are calculated, approximately. An excellent idea is to consume oats in the morning, perhaps for breakfast.

10. Fresh and dried fruit

Do not underestimate the importance of almonds, walnuts or any other type of seeds such as flax, quinoa, chia or sesame.

In fact, they provide proteins, good fats and excellent quality carbohydrates. Therefore, a balanced diet should include at least a couple of these foods.

Banana is one of the most recommended fruits in diets designed to increase muscle mass. Not only does it provide a good amount of potassium, but it actively participates in the formation of muscles and ensures their proper functioning.

Likewise, it favors the storage of carbohydrates which will subsequently be transformed into energy. It is an ideal fruit to be consumed both before and after training.

And if you also want to lose weight, apples are also perfect: they provide very few calories.

We recommend that you eat 2 to 4 fruits per day.

We hope all of these tips will help you gain muscle mass the way you want. Keep in mind that nutrition is a very important part of training.

Accompanying the sacrifices and efforts made in the gym with a high-protein, healthy and balanced diet is the perfect way to improve your muscle structure.