diet to gain muscle mass

Muscles not only move us and shape the body, but also fulfill, as if it were an organ, an infinite number of physiological functions that are very relevant to the organism. That is why it is so important guarantee and maintain muscle mass throughout life. With a proper diet and exercise we can maintain it more easily and also win it.

Why is it important to gain muscle mass?

Muscles are used to carry out activities of daily living and lift weights, but also, among many other things, regulate metabolism, generate energy and delay aging. In fact, it can be said that if we age prematurely it is because we do not move enough, and not the other way around.

If muscles are not taken care of, muscle mass is lost. In fact, you begin to lose muscle mass naturally from the age of 25, and from the age of 40 the loss of muscle mass is accentuated.

The decrease in muscle mass is greater in women with the arrival of menopausebut also men lose as they get older.

The good news is that at any age it is possible to eat and exercise to gain muscle masswhich can even reverse health problems such as type two diabetes.

Among the benefits of enjoying good muscle mass are:

The regulation of sugar levels in the blood and the prevention of insulin resistance and diabetes. Muscle mass is one of the keys to enjoying a solid metabolic health. Another great positive effect that must be mentioned to encourage training and nutritional care of the muscles is that, when they are strong, they take care of the joints, tendons and joints. ligaments, prevent muscle pain and avoid the feared loss of bone mass (osteoporosis). Muscle tissue is metabolically more active than fat tissue. This means that, at rest, our body consumes more calories, which favors the fat loss and therefore weight regulation. Fat stores energy and muscles consume it. One benefit of having muscle mass and strength is that it promotes a Good mood, because the exercise of the muscles produces endorphins (the hormones of well-being). People who exercise have a 50% lower risk of mental illness.

What to eat to gain muscle mass

In order for food to contribute to the development of muscle mass, it should provide quality protein and in the right quantity for the personal constitution, in addition to healthy fats and low or very low glycemic carbohydrates. On the other hand, it is essential to carry out physical muscle-building work.

Protein-rich foods and supplements

The basic dietary recommendation is to include foods rich in protein in the three main meals and keep in mind that, throughout the day, we must have consumed a variety of foods that provide amino acids in different proportions, such as legumes, cereals, seeds and nuts. In this way, at the end of the day we will have obtained all the essential amino acids in the appropriate proportions to build muscle tissue.

In the lacto-ovo vegetarian dietare added as sources of protein the eggs and dairy products, such as yogurt and cheese (preferably goat, unpasteurized milk). The egg white it is, in fact, a complete protein with a very good assimilation. In the context of a balanced, essentially vegetable diet, two organically produced eggs a day can be taken.

If neither eggs nor milk are taken, it may be convenient to add some protein supplement:

Pea flour is a very good option: it is easy to digest and, in general, if the product is of quality, it can also be consumed by people with allergies or intolerances to wheat, milk, eggs or soy. This type of protein contains good levels of lysine and arginine, two amino acids necessary to care for connective tissue and build muscle. It also contains branched chain amino acids (leucine, isoleucine and valine), which are primarily absorbed by muscle tissue. An alternative to pea flour is defatted peanut flour, although it is slightly more indigestible.

These products and other vegetable protein powders can be added to the vegetable creams, chia puddings, yogurts and smoothies.

Low glycemic index foods

Along with proteins, we also need foods that provide carbohydrates with a low or very low glycemic index, They are slowly absorbed in the intestine and do not produce sudden rises and falls in blood glucose.

Among them are the legumeshe Integral ricethe quinoa and the buckwheat. They are also interesting tubers and the root vegetables.

If we also combine carbohydrate sources with fiber, the absorption of glucose at the intestinal level is further slowed down.

Foods with healthy fats

Finally, it is also necessary to guarantee a sufficient contribution of fats with anti-inflammatory properties, such as those found in flax seeds or walnuts, as they promote muscle recovery.

weekly diet to gain muscle mass

Following these principles we have prepared an ideal weekly diet suitable for vegetarians that provides the necessary nutrients to maintain and develop muscle mass if combined with a minimum of basic training.

This weekly diet to gain muscle mass allows you to ensure that you are getting enough quality vegetable protein. Adapt the portions to your constitution.

If you have doubts about how to adapt the portions, read the following section on how many grams of protein per day are needed, both to maintain muscle mass and to increase it.

How many grams of protein a day do you need?

Between food and supplements, the goal is to get a sufficient amount of protein:

To maintain muscle 0.8 g of protein is needed per kilogram of body weight.To gain muscle the above amount can be doubled.

Remember that We are talking about grams of protein, not food. Thus, in 200 g of cooked chickpeas there are 13 g of protein, and in 150 g of firm tofu, 15. If you weigh 65 kg, to gain muscle you should exceed 55 g of protein.

How does the menstrual cycle affect strength training?

The phases of the menstrual cycle influence the results of strength training.

After the period and until ovulation estrogen rises, the female hormones that give information to the brain that there is energy and strength. In this period there is better insulin management and it is good time to do more intense toning exercises muscular.

At this time, heStrength increases up to 11%.

Beginning of ovulation, in the luteal phase and during menstruation, estrogen levels are much lower, there is more progesterone, more insulin resistance occurs and for this reason it is advisable to eat more foods rich in fat, sleep more hours and drink infusions and broths , since it is when there is more fluid retention. We feel more tired and this is why good time to do cardiovascular exercisesof lower intensity and moderate pace.