The best foods to gain muscle mass –

If you’re serious about gaining muscle mass, nutrition should be your focus. That’s because what you eat — or don’t — is just as important as how you exercise. But not all foods are suitable for building muscle. While protein-rich foods can speed up muscle growth, others, like refined sugars, may not do your muscles much good. Here’s everything you need to know about the best foods to gain muscle mass.

HOW NUTRITION AFFECTS MUSCLE GROWTH

Nutrition plays a critical role in muscle growth. Intense exercise (such as bodybuilding, cross training) causes “trauma” to muscle fibers, which triggers a process to repair and replace them. Muscle growth occurs when the rate of muscle protein synthesis (or the muscle repair process) is greater than the rate of muscle protein breakdown. Nutrients, such as protein, help “fuel” muscle synthesis. Protein helps in the process of repairing muscle fibers and the feeling of satiety.

However, protein alone does not guarantee maximum muscle gains – you also need a source of energy to fuel your body, and the easiest way to do that is by ingesting carbs. These macronutrients recover the energy spent on training and stimulate the secretion of insulin, an essential hormone for building muscle — that’s right, carbohydrates also help with lean mass gain.

But not only that: it is also necessary add healthy fats, such as monounsaturated fats and omega-3 and 6 fatty acids, which directly help protect the heart and reduce the risk of inflammatory diseases. These fats promote the production of muscle-building hormones such as testosterone. “Fats are essential for providing energy to the body, protecting organs, absorbing nutrients and producing hormones,” explains Dr. Odilon Denardinendocrinologist and medical consultant at Labi Exames.

FOODS TO GAIN MASS

While it’s helpful to know which isolated nutrients are best for building muscle, let’s focus on real foods. Here, which ones to add to your diet to stimulate muscle growth:

Most brands contain around 10-30 grams of protein per serving, which makes protein powder a great way to boost your protein stores before or after your workout. In addition, most powders dissolve easily in water or milk, making it easy to prepare recipes such as smoothies. Protein powders come in a variety of formats, including whey protein and plant-based proteins like rice, peas, and others.

A systematic review in Sports Medicine analyzed the effect of protein supplementation on performance in adults aged 18 to 50 years. It was found that although protein supplementation in untrained subjects had no impact on lean muscle mass and muscle strength during the initial weeks of resistance training, protein supplementation appeared to enhance gains in muscle strength in both untrained and trained subjects. .

A piece of boneless skinless chicken breast contains about 55 grams of protein, making it a great muscle-building food. But in addition to protein, chicken is also a great source of micronutrients like iron and vitamin B12.

There are many ways to get chicken into your diet. However, avoid breading and frying. Instead, grill or bake.

Season with paprika or lemon pepper. Combined with a complex carbohydrate such as sweet potato, brown rice or quinoa, it delivers the best combination of nutrients possible for building lean mass.

They are one of the best forms of complete protein (a source that contains all nine amino acids). A large hard-boiled egg contains about 6 to 7g of protein. In addition, eggs have other nutrients and “good” fats, which help muscle growth.

While consuming egg whites has been shown to improve muscle building, eggs, whole eggs, cpm to yolk, may have an advantage. according to a study in The American Journal of Clinical Nutritionconsuming whole eggs right after resistance training increased muscle protein production more efficiently than egg whites alone.

This soy-based food is an excellent alternative to animal protein: tofu contains approximately 8g of protein per 100g serving. Plus, it’s also a great source of calcium and iron, which promote muscle growth. Calcium helps muscles contract and relax properly, while iron helps deliver oxygen to muscle cells.

According to a 2015 review in the Journal of the American College of Nutritionsoy protein is just as effective as animal-derived proteins in supporting weight loss and promoting lean muscle mass gains, and even offers additional cardiometabolic benefits.

Skim milk (high in carbs but low in fat) is a perfect addition to post-workout protein shakes. It contains about 12 grams of carbs and 8 grams of protein per cup, making it a great source of protein and energy.

On a old study from 2007 who examined the effect of post-workout consumption of skim milk on novice, male weightlifters, found that skim milk increased muscle hypertrophy in the early stages of resistance training.

A can of tuna contains about 42 grams of protein. It also contains several vitamins and minerals, such as iron, magnesium and vitamin B12, which support muscle growth.

Tuna is also rich in omega-3 fatty acids, which are not only great for your heart, but also help improve muscle mass and strength. For example, a 2015 study in The American Journal of Clinical Nutrition found that omega-3s derived from fish oil slowed the decline in muscle mass and function in older adults.

FOODS THAT DISRUPTION MUSCLE GAIN

Not all foods are beneficial for gaining lean mass. If you’re focused on building muscle, eliminate these villains:

Alcohol: Alcohol consumption can negatively affect your ability to build muscle as it interferes with the protein synthesis process. What’s more, the digestion of alcohol forces the body to use antioxidants – compounds that protect cells against harmful free radicals. This reduces the amount of antioxidants available to support optimal cell function in the body, which can affect muscle-building efficiency, she says.

Refined sugars: Sugary foods like cakes, ice cream, and donuts are high in calories but low in nutrients. “While it’s true that a calorie is a calorie in terms of a mathematical equation, not all calories are of the same quality,” says Karmali. Instead of sugary foods, consume complex carbohydrates such as bananas and apples, as they contain fiber and other nutrients that promote digestion and exercise performance.

Fried or breaded foods: Avoid foods like french fries, breaded onion rings, and breaded chicken, as they promote inflammation and digestion issues, which can affect exercise performance.

FOODS TO GAIN MASS: WHEN TO EAT

– (Madison Inouye/Pexels)

An hour before training, eat a meal rich in carbohydrates and protein to ensure the necessary gas. After your workout, consume 25 to 40 grams of protein and 50 to 100 grams of carbs. Prefer to consume foods in natura and reserve the supplements for when you cannot make a proper meal. Post workout meal ideas:

One cup of egg whites with 1 cup of oatmeal
A scoop of protein powder with a banana
1 cup of skim milk and 1 cup of sliced ​​strawberries.