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Table to increase muscle mass: the nutritionist explains how to set it up


This goal must be reconciled with an exercise routine and adequate hydration.

Gaining muscle mass is not always a simple task. After all, achieving this goal depends on numerous factors, such as genetics, training and routine. But one of the pillars of hypertrophy is, in fact, nutrition. Therefore, with the help of nutritionist Jéssica Rodrigues we set a table with essential foods to increase muscle mass. Watch:




Food table to increase muscle mass

1. Chicken

Chicken is one of the most common foods on the plates of those who want to increase lean mass. This meat is an excellent source of protein and is low in fat. Therefore, it is a good choice for those looking for body definition.

2. Egg

Eggs are rich in protein and are also a source of vitamins B, D, A and E. This food also contains leucine, an amino acid that stimulates the development of lean mass.

3. Red meat

Red meat is rich in proteins, iron and is also a source of creatine, a substance that helps improve the performance of those who perform physical activity and contributes to the development of muscle mass.

4. Milk and dairy products

Milk and its derivatives, such as cheese and yogurt, are rich in proteins and are also sources of vitamins and minerals essential for the correct functioning of the body.

5. Soy

Soy is a protein-rich food and is a great option for those who are vegetarian or vegan.

6. Lentils

Lentils are a good source of plant-based protein, as well as being rich in many vitamins and minerals, such as iron, magnesium, potassium and zinc.

7. Beans

Beans are one of the most common ingredients in Brazilian dishes. This legume is rich in protein, as well as being a good source of iron, zinc, magnesium and B vitamins.

8. Quinoa

Quinoa is a protein-rich food and is also a source of vitamins, minerals and omega 3. Therefore, it is a good option for those who want to increase lean mass and take care of their health.

9. Amaranth

Amaranth is a food rich in proteins, vitamins, minerals and fibre. It contributes to increasing lean mass and also helps reduce cholesterol.

10. Chickpeas

Chickpeas are also rich in protein, as well as being a source of fiber and minerals, such as iron and calcium.

Protein is the secret

“Foods rich in protein. Proteins are the most important nutrient for those who want to increase lean mass, since they are what forms muscle tissue. See below for the list of foods to increase lean mass, which are rich in proteins”, comments Jéssica.

But carbohydrates are also essential

Carbohydrates provide energy to the body so that hypertrophy can occur. It should be noted that muscle cells store glucose in the form of glycogen to be used during exercise as energy and for muscle recovery after training.

“It is important to know how to choose which complex carbohydrates to include in your diet. And therefore give preference to those rich in fiber, such as oat flakes, wholemeal bread, sweet potatoes, whole-shell potatoes, rice and pasta,” advises Rodrigues.

Hydration helps increase muscle mass

“Drinking lots of water is very important to stimulate hypertrophy, because for muscle cells to grow, more water is needed to fill their larger size. If you don’t drink enough water, gaining muscle mass will be slower and more difficult” , underlines the nutritionist.

Correct integration helps

The difference is that there are different types of supplements, i.e. to know which one is most suitable, it is advisable to consult a nutritionist for an evaluation.

“Depending on your goals, it may be necessary to use nutritional supplements to complement your diet and help increase muscle mass, as they not only help improve performance during physical activity, but also promote muscle recovery after training. Some supplements that can be used are whey proteins and creatine”, concludes nutritionist Jéssica Rodrigues.

Source: Terra

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