Many people associate muscle mass with the consumption of a multitude of supplements, but are they really indispensable? According to dr. Ronan Araújo, a doctor specialized in Nutrology of Abran (Brasilian Association of Nutrology), the answer is “yes, perfectly possible”. The doctor underlines that, with a well -designed food strategy and the combination of other essential pillars, it is totally possible to build a strong and defined physique without resorting to industrialized products.
The secret of muscle hypertrophy, according to experts, lies in the organization of food. “The most important factor is to obtain adequate daily intake of protein (usually between 1.6 and 2.2 g per kilo of body weight), as well as sufficient energy (calories) to support growth,” he says.
This means that the body must receive the nutrients necessary to repair and build muscle tissue and this question can be completely provided by fresh foods.
The doctor lists natural protein sources that are more than enough for the process:
- Egg
- Chicken
- Lean meat
- Fish
- Dairy products
- Legumes
- Rice
- Bean
“The consumption of these foods is completely able to offer what the body needs, without the need for serum proteins or other industrialized products,” he says. The great advantage of supplements, therefore, is not nutritional superiority, but practicality.
Although the diet is the central piece, Dr. Ronan Araújo stresses that other elements are equally crucial for success in muscle construction. “In addition to food, well -structured strength training, quality sleep, adequate hydration and stress control are fundamental,” he underlines. The synergy between these factors creates the ideal environment for the body to adapt and grow.
Supplements can be allied
Although it is possible to obtain hypertrophy without supplements, the doctor recognizes that they can take their place. “In people with difficulty eating great volumes or routines, supplements can be useful. But they are not mandatory. The most important is the constancy and balance between all the factors that stimulate hypertrophy,” he concludes.
Source: Terra
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.
