Combining this plan with a balanced workout will help you reach your goal.
It is enough for someone to go to the gym regularly so that they can live with a lot of doubts about achieving their goals. Nutrition is a priority theme for anyone stuck in the fitness universe. In this sense, see below the menu for gaining muscle mass and understand how food should be.
food advice
“From a caloric perspective, the most favorable picture for skeletal muscle hypertrophy is the so-called positive balance. This means consuming more calories than the body requires during the day for its proper functioning. This positive balance will contribute to provide energy for more muscle mass to be produced,” says Raphael Campanholi, nutritionist and member of the scientific committee of ABNE (Brazilian Association of Sports Nutrition).
That is, unlike diets aimed at weight loss, to gain muscle mass, you need to eat more than is necessary for the body. However, increasing your calorie intake with industrialized, processed, low-quality foods can be a mistake. Therefore, it is essential to consult a nutritionist so that he can develop the best possible strategy, in a personalized way.
This answer simply conveys the stereotypical view of diet, which is that you need to cut out different types of food. Rafael still believes that calorie burning is done according to the person’s goals.
“The increase in caloric intake can be obtained from the most varied foods, whether they are sources of carbohydrates, lipids or proteins”, adds Campanholi.
Proteins also appear as allies of caloric surplus. “Adequate protein intake is also recommended, as protein will serve as the building block for the production of muscle mass. Muscle protein synthesis depends on the adequate intake of dietary protein,” explains the nutritionist.
Three different options of the main foods for gaining muscle mass
omnivores
Meat, chicken and fish.
vegetarians
Eggs and dairy products.
vegans
Beans, lentils, chickpeas, soybeans and peas.
Supplementation is another component of gaining muscle mass.
Food supplements are recognized for their convenience, speed and richness in protein. These are the factors that will help you optimize your time and not “run away” from those meals that go beyond the planning of the regimen. Whey protein is the most popular option next to creatine monohydrate.
“This supplement (creatine monohydrate) will act, primarily, as a rapid source of energy within the muscle. Ideal to be used in sustained short duration, high intensity exercise, such as weight training. plus the increase in muscle mass,” he warns.
In this way, the nutritionist reinforces the need for specialized help from a nutritionist. Only a qualified professional will be able to develop a food plan focused on all the variables to increase muscle mass.
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.
