10 new foods to gain muscle –

Gaining muscle mass is not an easy process. You need to bet on the combo: training that defines + food that helps build muscle. the nutritionist Karina Valentineby Patrícia Bertolucci Consultoria Nutricional, in São Paulo, listed the top 10 ingredients that you must include in your menu to get there.

1. Beef

In its composition, it presents all the essential amino acids (those that our body does not produce), important for the maintenance and gain of muscle mass. A 100g fillet of lean beef has 24g of protein. In addition, the same measure carries 0.5 g of creatine. This amino acid helps rebuild ATP, a molecule that provides quick energy to muscles. When there is stock of creatine, you can perform the exercise for longer and with a greater load.

When and how much to consume: 2 or 3 times a week, after training or with meals like lunch and dinner.

2. Milk

For those who don’t have intolerance, milk is considered a good source of protein. Studies show that this food is rich in leucine, a type of amino acid that promotes muscle growth. One glass (200 ml) of milk has up to 6g of protein. Derivatives, such as cheese, are also indicated. But stick with lean options like ricotta and white cheese.

When and how much to consume: since for some people milk can cause gastric discomfort before exercise, consume 2 slices of white cheese or 2 tablespoons of ricotta pate with herbs post-workout.

3. Amaranth

15% of the grain is made up of protein. Food is still gluten-free, protects the heart and also improves the transport of amino acids into the muscle, which decreases the loss of lean mass during exercise.

When to consume: after training.

4. Soy

Soy and its derivatives are sources of essential amino acids that help in muscle growth. In addition, soy has powerful phytoestrogens – a substance that acts as an antioxidant, slowing down the rate of aging of the entire organism, and helps with muscle recovery.

When to consume: after training, in the form of grains or derivatives such as milk, tofu cheese or textured protein.

5. Cottage

Cottage cheese is rich in BCAA – an easily absorbed amino acid that, in addition to reducing fat, prevents muscle loss. In just 50g of the ingredient you will find 6.6g of protein. It helps in muscle growth and also in maintaining the whole body.

When to consume: after training, make sandwiches using whole grain breads.

6. Sardines

Fish is rich in omega 3, fat that improves the body’s response to inflammatory reactions. She is also a good source of calcium, very important for the maintenance of bones, which are used daily by athletes. Other excellent sources of omega 3: tuna and salmon.

When and how much to consume: include a large fillet (150g) in the post-workout, lunch or dinner, 2 or 3 times a week.

7. Almond

In 100g of chestnut, you find 18.5g of protein. In addition, it acts as a powerful antioxidant, preventing the action of free radicals. Nuts are also rich in magnesium – a mineral responsible for the influx of calcium into the bones, muscle contraction, anti-inflammatory action and blood pressure regulation. It still contains arginine – amino acid that has vasodilator action -, which increases the transport of blood and nutrients to the organs and, mainly, to the muscles.

How much and when to consume: 8 almonds a day, as snacks between meals.

8. Oatmeal

Putting water-soluble fibers on the menu is essential for those looking to gain muscle mass. They help in the formation of new tissues (muscles), offer a greater sensation of satiety and, when consumed in the pre-workout, help in the maintenance of the glycemia during the exercise.

How much and when to consume: 1 or 2 spoons (soup) of oats, along with a fruit, in the pre-workout. A good fruit alternative is the banana.

9. Tapioca

Cassava gum is an excellent source of carbohydrate and helps in the recovery of muscle glycogen – glucose stock -, which runs out soon after the end of physical exercises. It can also be a good source of energy before working out, as it doesn’t let the body suffer insulin spikes during activity.

How much and when to consume: 2 to 4 tablespoons of tapioca gum, combined with a protein such as white cheese, cottage cheese and ricotta, before and after training.

10. Coconut water

In addition to hydration, it’s a great source of minerals like potassium and magnesium, which help with glycogen stock and also fight the famous cramps. It also, as it is made up of carbohydrates, gives you that kick you need to work out.

How much and when to consume: 1 cup (200 ml) of coconut water before workouts.