Foods to gain muscle mass: 11 cheap and effective options –

It is a fact: who has the objective of gain muscle need protein. “Without it, the tissue is not formed and the effect of the exercise does not appear”, says nutritionist Mariana Klopfer, from Nutricius Clinic, specialized in sports nutrition, in São Paulo. But only the nutrient is not everything! Carbohydrate, good fat, water, vitamins and minerals are also important for gaining muscle mass. And all of this you get in food — of course, if you make strategic choices. Then check out the best foods to gain muscle mass:

11 foods to gain muscle mass

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you know that the animal proteins are considered the best for the muscles, isn’t it? But beware: together can come a giant dose of saturated fat and cholesterol. That’s why chicken (as long as it’s stripped of the skin) is a good option for those who need protein but don’t want to put their heart at risk. A large filet has 32 grams of protein and almost no fat. If you prefer red meat, stick with lean cuts (soft drumstick, duckling, rump).

How much and when to consume: 1 large fillet (110 g), two or three times a week.

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This partnership is perfect because the amino acids in beans combine with those in rice and form protein. Thus, together, they help to repair the muscles. A carbohydrate source, rice also provides energy, another important fuel for the process of muscle recovery.

How much and when to consume: 1 ladle of beans and 2 tablespoons of rice, three to four times a week.

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Not everyone likes the taste of soy cheese. But, of all grain-based products, it is the one with the highest concentration of protein and calcium, protecting muscles and bones. It is also rich in magnesium, a mineral that prevents the weakening of compounds that participate in the energy supply process. But what stands out most about tofu are isoflavones – substances that contribute to the balance of female hormones. What does this have to do with lean mass? When the hormones are in balance, the accumulation of fat decreases and the muscles worked in the exercise appear more.

How much and when to consume: an average slice a day.

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Vegetables with the amount and quality of protein found in quinoa are rare. In each grain, it carries essential amino acids, three of which are branched chain (leucine, valine and isoleucine) – amino acids from the BCAA and whey protein (protein supplements used by athletes before and after training to preserve muscles).

“Quinoa is a great food for the lean mass gain, with the advantage of having little fat and being free of cholesterol and sugar”, says nutritionist Ronaldo Gontijo, from Minas Gerais, who studies the benefits of the grain in his athlete patients. Quinoa still has carbohydrates (guarantees energy), in addition to fibersvitamins and minerals.

How much and when to consume: 2 to 3 tablespoons of quinoa flakes mixed with fruit juice 30 to 40 minutes before exercise and right after.

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Which part is best for muscles: the white or yolk? Both! Understand: egg white is extremely rich in ovalbumin, a protein made up of leucine-type amino acids, which, because it is easily absorbed, is one of the components of whey protein and BCAA supplements. And the gem? It carries good fats (monounsaturated and omega-3), substances with the power to combat the inflammatory processes caused during exercise, facilitating muscle recovery.

How much and when to consume: 3 eggs a week, with meals or as a post-workout snack.

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Minutes before working out, forget about protein. Right now, you need fast carb energy. A banana it is a great option, as it still has potassium, a mineral that participates in the production of glycogen (muscle energy reserve).

How much and when to consume: one banana a day, before or after training, when it should be associated with a protein (yogurt, cheese).

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Source of protein, yogurt is a good post-workout snack option. The ideal is to consume it immediately after class or up to a maximum of 30 minutes later. At this stage, protein is most utilized for muscle recovery and building. Even better if you add a high-glycemic carbohydrate to the yogurt, such as jelly or honey. Research from the University of Washington, in the United States, reveals that combining protein and fast-digesting carbohydrate is 40% more efficient in muscle recovery and development than protein alone. Other options: skimmed milk with chocolate powder or low-fat cheese with guava paste.

How much and when to consume: 1 pot of natural skimmed yogurt + 2 tablespoons of jelly in the post-workout snack.

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The choice of pre and post workout snacks are decisive in gaining muscle mass. But don’t neglect the other meals. “Studies show that, four hours later, the exercises still have beneficial effects on the muscles”, says Carolina Ribeiro, a functional nutritionist from Rio de Janeiro. Therefore, carbohydrates are welcome at any time. But, far from training, prefer low or medium Sugar level, such as whole grain breads and pastas. Because they have fibers, they quench more and release energy slowly.

How much and when to consume: 1 cup (tea) of cooked wholegrain pasta, two or three times a week.

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Even the muscles ask for water. That’s because protein synthesis happens more easily when cells are well hydrated. are you a fan of Coconut Water? Leave it as a pre-workout option. It hydrates and ensures pique, as it has water and carbohydrate. Even more: “Coconut water carries potassium, which helps store glycogen”, explains Julia Vasconcellos, a nutritionist specializing in corporate fitness, from Rio de Janeiro. Throughout the day, go with pure water, which hydrates without calories.

How much and when to consume: 2 liters of water daily.

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Studies are still in their infancy, but experts believe that, because it contains arginine, the raw material for the production of the male hormone, testosterone, chestnut can help to increase muscle mass. And it has been proven that it is a source of good fat and selenium – anti-inflammatory substances that fight the inflammation processes triggered by exercise.

How much and when to consume: 2 chestnuts a day.

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More than protein, salmon is a good source of Omega 3, fat that helps fight inflammatory reactions linked to your fitness routine, facilitating muscle recovery. “The faster the muscle fibers recover, the greater the gain in lean mass”, says nutritionist Mariana Klopfer. Other excellent sources of the fatty acid: sardines and tuna. These are options that you can include in meals or in a sandwich – which must be consumed up to one hour before exercise or shortly after.

How much and when to consume: 1 large fillet (100 g) two to three times a week.