Look at how to enrich your menu with options that contribute to the growth of the muscles
When the goal is to increase muscle mass, in addition to personalized training, food plays an essential role. “To ensure good performance before physical activity, the meal should contain nutrients that guarantee adequate energy supply, to increase resistance and resistance to the muscles, avoiding the catabolism of proteins, extinguishing hunger and preventing hypoglycaemia during training”, explains the nutritionist Emanuelle Esteves.
In this sense, choosing the right foods is essential to guarantee the body the nutrients necessary for construction and muscle recovery. “It is important to consume high protein foods of high biological value 30 minutes after exercise, as it helps to avoid muscle injuries, being essential for muscle recovery”, recommends the nutritionist.
So, take a look at 12 foods that help increase the muscle mass.
1. Almond
They are an excellent snack option greet To help with muscle mass gain. They are rich in proteins, fibers, healthy fats and vitamin E, an antioxidant that can help in muscle recovery. They also provide lasting energy and are a good source of magnesium, an essential mineral for a correct muscle function.
“They have a large amount of nutrients that cause satiety, are antioxidants and help to maintain a stable level of glucose, helping the fat combustion process,” explains Nathanalia Bunganstab sales.
2. Greek yogurt
Contains about twice the proteins of the yogurt Common, which helps in muscle synthesis and post-exercise recovery and should preferably be consumed in the option without added sugar. In addition, it is rich in calcium, important for the health of bones and muscles.
“This food is an excellent source of calcium, essential for the health of the bones and teeth of women. Furthermore, Greek yogurt is a high quality protein source, important for the construction and repair of muscle fabrics. The best choices are illegal versions”, explains Dr. Nutritionist Marcella Garcez, director and teacher at the Brazilian nutritional association (Abran).
3. Bean and legumes
Beans, lentils, chickpeas and other legumes are excellent sources of vegetable proteins and are rich in fiber, vitamins B and minerals such as iron and zinc. Lowly fat content, they also stand out as healthy carbohydrate options, providing energy for training.
4. Fish
These are excellent sources of lean protein, which help in muscle synthesis, and omega-3, which has anti-inflammatory properties and contribute to improving sensitivity to insulin, promoting muscle growth.
5.
Complete protein source, the egg offers all essential amino acids for muscle construction. According to the nutritionist Gabriela Marcellino, each unit contains, on average, 70 kcal and is rich in high biological value proteins, as well as vitamins with fat -Soluble A, D and K, folic acid, phosphorus, zinc, iron, selenium and other nutrients.
“In it we can find all the essential amino acids that our body needs to perform vital functions, such as: ImmunityNutritional transport, hormonal production and production of fabrics. Current vitamins and minerals also have regulatory and balance functions in the body “, says the nutritionist.
6. Chicken
Chicken has essential amino acids, fundamental for muscle construction, as well as nutrients such as vitamin B6, important for metabolism and selenium, an antioxidant that helps to reduce inflammation after exercise.
7. Cottage
Rich in casein, easier and more important and important protein for maintaining muscle mass, cottage cheese is an excellent source of high quality proteins. In addition, it has low fat and carbohydrates, becoming an interesting option for those who want to control the calorie intake and at the same time get flavor while it builds muscle mass.
8. Oat
Is a wheat full Rich in complex carbohydrates with low glycemic index. Therefore, oat consumption before training can provide the energy necessary for better performance. “Oats have slow absorption carbohydrates, which give longer the feeling of satiety, helping in weight loss,” explains nutritionist Daniela Medeiros.
9. Quinoa
Quinoa is a complete protein containing all the essential amino acids necessary for muscle growth. “It’s a lot proteinsource of vitamins of group B, fiber and minerals. The quality of the proteins it has is comparable to animal sources, not for quantity, but from the union of various types of proteins that offer everything the body needs “, explains Guta Pudell culinary.
10. Full rice
Full rice is an excellent source of complex carbohydrates that guarantee supported energy for training. In addition, it is rich in vitamins B, essential for energy metabolism.
11. Chia
THE Chia seed It is a powerful ally for those who try to earn muscles, because it is rich in high quality proteins and fibers. In addition, it contains omega-3 fatty acids, which exercise anti-inflammatory action and help in muscle recovery after training. “Since they are rich in soluble fiber, chia seeds form a gel in the stomach, prolonging the feeling of satiety,” explains Bruna Makluf. This means less pinches of time and more control over hunger.
12. Avocado
Avocado is rich in healthy fats that help reduce muscle inflammation and accelerate recovery after exercise. In addition, it contains fiber and potassium, important nutrients for the correct functioning of the muscles and the balance of liquids in the body, essential for muscle growth.
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.
