Foods for women to gain muscle mass faster

Learn how to use nutrition to support your goals for building an athletic physique

It doesn’t matter if you are a man or a woman, in other words, gaining muscle mass leaves a person in excellent physical condition. At the same time, many look at a person and try to “imitate” the process, which is a mistake. This is where most people ask the question, for example: what are the types of foods to increase female muscle mass?

Foods to increase female muscle mass

“To increase muscle mass, women must adequately consume foods that are a source of proteins, that is, they must take into account not only the quantity, but also the distribution in meals”, said in an exclusive interview with Sport Life the nutritionist at Albert Einstein Serena del Favero Hospital.

There are therefore also differences in the composition of the menu for beginners, adolescents, adults and the elderly and the main influences are growth, physical exercise, metabolism and hormonal changes.

“For example: Compared to adults and older women, adolescents have higher energy needs due to rapid growth and development. In adult women, the emphasis is on maintaining overall health and needs may vary depending on the style of life The biggest concern among older women is bone health, maintaining muscle mass and preventing chronic diseases,” Serena explained.

What to avoid

“With the goal of gaining muscle mass the focus should be more on inclusion than exclusion, but it is always best to avoid processed foods high in added sugars, sugary and soft drinks, saturated and trans fats and excess alcoholic beverages “he advised.

Time for results and reinforcement with physical exercise

The appearance of results depends on the person’s condition, such as genetics, training intensity, diet, age and initial fitness level.

“Setting realistic expectations is essential. Muscle gain occurs at a slower rate than fat loss. Therefore, setting achievable and measurable goals helps maintain motivation,” concluded Serena del Favero.

Well-designed training, rest time and hydration are essential “elements” for this goal. “It is necessary to do physical exercise, especially weight training, regularly and follow a diet rich in proteins and carbohydrates,” advised nutritionist Jéssica Rodrigues in contact with Sport Life.

Final word

“Lean mass makes up the parts of the human body that are not made up of fat, such as muscles, bones and organs. It leaves the body more defined and also helps prevent various diseases, strengthen bones and speed up the metabolism,” concludes Jessica .

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.