8 foods capable of drawing curves –

Proteins are essential: “Whoever does regular physical activity, but is not an athlete, should consume 15% of calories from protein”, says nutrologist Alexandre Merheb, from Rio de Janeiro. “Beginners need to ingest 1.7 grams of protein per kilogram of body weight”, adds Júlio Neves. Example: if you weigh 55 kilos, you need 93 grams of protein per day or about 400 grams of red meat. According to sports doctor Fernanda Lima, head of the Medical Clinic at the University of São Paulo, studies show that above 1.78 grams of protein there is no use of the nutrient in muscle formation.

For a better use of nutrients, Júlio Neves recommends eating a meal no later than 30 minutes after training. “During this interval, there is the so-called absorption window, in which nutrients are used to replace, in the liver and muscles, glycogen, a type of carbohydrate used as a source of energy for muscle growth, but which is not deposited under the form of fat.” This means that what you eat half an hour after exercising will not turn into extra calories. Nutritionist Flávia Abdallah, from São Paulo, highlights the role of carbohydrates in muscle formation. “The ideal ratio is 3 grams of carbs to 1 gram of protein.” To improve protein absorption, she suggests adding foods rich in vitamins C and E, as well as beta-carotene.

Egg (with yolk): the perfect protein

how to build muscles

The egg is the food with the highest biological value – a kind of measure of the amount of protein that a food is capable of providing the body. It is true that meat protein is more efficient for building muscle. But the yolk, in addition to protein, contains vitamin B12, necessary to lower fat levels and help with muscle contraction.

ideal amount

Consume eggs with yolk, without fear, but not fried, because each one has 120 calories. “Although the yolk still has the bad reputation of increasing the blood cholesterol content, it is the greatest known source of choline, a substance that helps to dissolve this fat in the arteries”, explains Tamara Mazaracki, specialist in orthomolecular medicine and nutrology from Rio de Janeiro. January.

Yogurt: golden portion

how to build muscles

“Yogurt has essential amino acids in high percentages”, says general practitioner Júlio Neves. “This food is decisive for muscle growth, because it combines protein and carbohydrate in ideal doses”, says Tamara Mazaracki. One cup provides 10% of our daily protein requirement. The fruit version is even better, because it increases insulin levels, one of the keys to reducing the protein loss that often happens after exercise. “It is a good source of calcium, an important mineral for muscle contraction”, adds the specialist.

ideal amount

“Have a pot or two of yogurt daily. “Without sugar or sweetener it’s better, because these ingredients reduce the action of lactobacilli and also the content of B vitamins”, explains the nutrologist.

Salmon: fuel for growth

how to build muscles

Highly protein, it has large amounts of omega 3, a fat that helps in the recovery of muscle mass. “Due to the anti-inflammatory action, it allows the assimilation of new proteins by the fibers”, says Tamara Mazaracki.

ideal amount

Consume three times a week, but remember: a steak or a medium fillet of salmon has 150 calories. To better utilize the nutrients, prepare the fish at a low temperature and avoid overcooking.

Red meat: creatine queen

how to build muscles

This amino acid is produced in the liver and kidneys. Without it, there is no energy. Meat, especially red, is the number 1 food in terms of creatine, essential for building muscle. More: they contain iron, zinc, niacin (vitamin B3) and vitamin B12 — crucial nutrients for those who want results.

ideal amount

Red meat should be consumed two to three times a week. A medium lean steak has 150 to 200 calories and does not compromise the diet.

Olive oil: the energy liquid

how to build muscles

Omega 9 monounsaturated fat has an anti-catabolic action, that is, it acts against inflammation, which causes muscle wasting and weakness.

ideal amount

Use one to two tablespoons a day, in salads and also for cooking. Keep in mind, though, that each scoop has 110 calories. I look alive!

Almonds: remedy for muscle mass

how they form muscles

They are one of the highest sources of vitamin E alpha-tocopherol, the form most absorbed by the body and a potent antioxidant, which can help prevent free radical damage after training. And the less aggression practiced by free radicals, the faster your muscles will recover.

ideal amount

“Consume 15 units a day, at lunch or in a salad”, suggests the nutrologist. “Since they make you feel full, eat five almonds before lunch and another five before dinner to appease your hunger”, she teaches.

Water: a power bath

how to build muscles

About 80% of muscle mass is made up of water. Even a decrease as small as 2%, due to perspiration or lack of ingestion, can impair performance. A study conducted in Germany shows that the more dehydrated your body is, the slower it will use protein to build muscle. “The excessive loss of water reduces the maximum consumption of oxygen, an important factor in physical performance”, explains Tamara Mazaracki. “A muscle with just 3% dehydration, for example, has a 10% loss in contraction force and 8% loss in reaction speed. When the muscle is dehydrated, fatigue sets in quickly, ”she adds. Even at rest for 24 hours, you lose 1 liter of water — 400 milliliters through breathing and 600 milliliters through the skin. When exercising, this loss increases. So drink water before, during and after exercise. “The ideal is to drink small sips every ten minutes”, advises the nutrologist. “If you wait until your mouth is dry, your muscles are already suffering from a lack of water,” says Tamara. According to Júlio Neves, glucose (a carbohydrate derivative also necessary for muscle mass gain) is only incorporated into the muscle in the presence of water. “For every gram of glucose stored in muscle and liver, 3 milligrams of water are needed,” he explains.

ideal amount

Varies with weather and training. “To know if you are ingesting what you need, look at the color of your urine. The lighter it is, the better hydrated the body is”, teaches Júlio Neves, a doctor specialized in quality of life, from Salvador.

Coffee: unbeatable stimulant

how to build muscles

To have more gas during anaerobic exercise (which does not use oxygen), in the case of bodybuilding, coffee is a hit and miss. “Caffeine is an ergogenic substance, that is, it improves performance, concentration and willingness to work out”, says Júlio Neves. “In addition, coffee increases the use of body fat to generate energy”, adds Tamara Mazaracki, specialist in orthomolecular medicine and nutrology from Rio de Janeiro. Drink 30 to 60 minutes before activity.

ideal amount

“You can drink up to two espressos or ask your doctor to prescribe a capsule formula”, suggests Júlio Neves. For those suffering from ulcers or any type of heart disease, the drink is not recommended. “Even those who are healthy can have disorders such as arrhythmias, gastritis, insomnia and irritability if they drink too much”, warns Fernanda Lima, head of the Medical Clinic at the University of São Paulo. Doctor Tamara Mazaracki also points out that excess caffeine in mate or green tea can alter the absorption of minerals and vitamins.

The menu that makes muscles jump

This is an example of a diet that combines, in a single day, all the essential nutrients to model shapes. Suggested by nutritionist Flávia Abdallah, it has 2,000 calories.