To increase muscle mass you need to consume enough protein.. Protein helps keep muscle tissue strong and healthy. In addition, a diet to gain muscle mass also helps you burn fat.
To ensure results you need to supplement your diet with proper exercise and healthy lifestyle habits. This will allow the muscles to develop properly and to firm, tone and tone up.
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Follow these simple recipes to gain muscle mass
There are foods that serve the purpose of gaining muscle mass very well.. To achieve this, they must be included in your daily diet in the right proportions. Here we share with you which are the best foods and give you some ideas of recipes that can fit if you are looking to boost your muscle mass in a healthy way.
If after a considerable period of between 4 and 6 months you do not see results, perhaps you should then redefine your exercise routine and your food plan with an expert on the subject, surely he will help you recalculate the amounts and the necessary routines.
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Eggs are one of the main foods that help you gain muscle mass.. It is imperative that you add it to your diet. The recommendation is two per day, and you can prepare them in different ways. They contain a series of amino acids in the perfect proportions for your body to assimilate them correctly.
An alternative is to prepare warm eggs. To do this, you have to immerse the eggs in a pot and let it boil. When this happens, remove from heat and leave covered for 5 minutes and then submerge in cold water. Open the top and serve.
2. Dairy products
Dairy products are a rich source of protein.. However, it is important to make sure that they are low-fat dairy products, since some cheeses, for example, have an amount of fats that do not help us in the purpose of gaining muscle mass. They can be cheese, cream, yogurt or milk. Any of these foods can be consumed during the day or at night.
In the morning you can prepare a cup of natural yogurt with some granola. We can also suggest spreading cottage cheese on toast, or just a glass of milk. It is important to make sure that the cheeses and other dairy products consumed are very low in fat.
3. Red meat
Red meat is one of the foods with the highest protein content.. The portions of red meat consumed should be moderate, in addition to being lean meat, that is to say, that does not contain fat.
An excellent option is ham or serrano ham. The maximum amount to be consumed is the size of the fist of your hand. Meats that do not require fat for their consumption should be preferred and it is enough to grill a piece of red meat and accompany it with a vegetable salad.
The chicken meat also offers a good quantity of protein but without excess saturated fats. This is the main difference between chicken and red meat consumption. Some nutritionists recommend the consumption of chicken over beef for this simple reason.
To add chicken to your diet, it is advisable to choose the parts with less fat. Prepare them grilled adding only a little salt and avoid adding dressings containing fat or frying them, since our purpose is to gain muscle, not fat.
The banana is one of the most recommended fruits to add to the diet to gain muscle.. This is because its amounts of potassium, magnesium and calcium, plus carbohydrates, help strengthen muscles and make them work with energy throughout the day.
This fruit can be eaten alone without adding anything else. One or two servings after exercise. You can also add banana slices to plain yogurt or make a non-fat milk shake with banana.
Tuna is another food with a high protein content.. Like chicken, it is recommended to choose tuna over any red meat. The reason is that, in addition to its protein content, tuna has much less saturated fat and also provides Omega 3.
To consume tuna it is recommended to simply grill it. Add a little salt and pepper or some garlic seasoning. Accompany it with a side of vegetables or brown rice. It is not convenient to abuse the consumption of tuna, since in some cases it can contain small amounts of mercury, which are not harmful to the health if we only eat tuna 1 or 2 times per week.
A diet to gain muscle mass must necessarily include legumes.. Lentils, beans, chickpeas and soybeans have a high protein content. Although it must be considered that this vegetable protein requires amino acids from other foods, such as rice.
Any type of legumes can be prepared by cooking them in water with salt and a piece of onion, until they are soft. When serving, they can be combined with white or brown rice. The best combinations are lentils and beans with rice.
Among the most recommended vegetables to gain muscle mass is spinach. (exactly, the case of Popeye case was no coincidence). Thanks to the fact that it contains glutamine, which is an amino acid, spinach contributes to generate muscle tone.
Spinach can be prepared in many ways, but the most practical and recommended is in salads. You can add other fresh vegetables such as carrots, jicama or lettuce. Add nuts and a little cheese. It is excellent as a snack or as a starter for dinner.
The vitamin C in orange stimulates collagen production.. Collagen helps maintain muscle elasticity. Actually, any citrus fruit can provide this benefit, but oranges are easy to find and convenient to consume.
Although it is very common, it is not the most advisable to consume the orange in juice. With this we are eliminating part of the pulp that contains fiber and many nutrients, so the sugars suddenly pass into the bloodstream, and we do not take advantage of them properly. It is better to eat it directly. It can be up to two portions in the morning.
10. Seeds and nuts
Although they are not an important source of protein on their own, seeds and nuts are a good supplement.. Sunflower seeds, peanuts, almonds and walnuts can be included in this diet to gain muscle mass.
Add them to salads or plain yogurt. A smoothie of low-fat milk with banana and a small handful of almonds is an excellent idea for breakfast. Using peanuts as a snack is also a good alternative, but do not overdo it.