What to eat to gain muscle mass and lose fat

Most of us dream of turning fat into muscle, but this is not physiologically possible, as they are different tissues. However, muscles can use fat as a source of energy. If we manage to increase muscle mass and strengthen muscles, the amount of body fat is reduced. To achieve the desired goal of lose fat and gain muscle We have two allies, physical exercise and diet.

Gaining muscle and losing fat simultaneously is difficult, but not impossible. Let’s see how to make food a useful tool to strengthen muscles and promote fat loss.

Why lose fat and gain muscle?

The muscles They are fabrics with the ability to generate movement by contracting and relaxing. But they are not only used to move: the lack of muscle mass is directly or indirectly associated with decreased overall survival and a increased probability of suffering from some chronic diseasessuch as diabetes, obesity, osteoporosis, cardiovascular and pulmonary diseases.

Over the years we lose muscle mass, thereby increasing the risk of falls and fractures. To preserve lean mass, a good diet and the practice of strength exercises on a regular basis are essential.

The fact that we generally want to lose fat and gain muscle does not mean that adipose tissue is not an important component of the body: it protects internal organs, works as an energy reserve, has an endocrine function, and helps regulate temperature. But excess body fat relates to increased risk of cardiovascular disease and cancer.

A healthy diet helps to lose fat. If we add adequate training, fat removal will be easier.

You don’t have to starve to lose fatbut we must:

Incorporate satiating foods without excess calories, such as eggs, vegetables, fresh fruits, legumes, and whole grains.Eliminate empty calorie foods that do not provide nutrients, such as sugar and derivatives, breads and products based on refined flours.

How to gain muscle mass and lose fat at the same time

To gain muscle we need energy, but if we ingest an excess of calories, these can be transformed into fat and this is not our goal. Resting muscle uses fat as a source of energy, therefore we are interested in gaining muscle. The more muscle, the less fat.

If our goal is to gain muscle and lose fat, our diet must be rich in protein, healthy fats and quality carbohydrateswithout neglecting the contribution of vitamins, minerals and fiber.

Of course, the planned physical exercise and constancy in practice They are essential for gaining muscle. We must prioritize the strength and high intensity training.

Proteins to gain muscle and satiate

The proteins they are essential to synthesize muscle fibers and, in addition, they are satiating, with which we will reduce caloric intake.

In the plant-based dietthe bulk of protein is obtained from legumesincluding soybeans, and, to a lesser extent, of whole grains or the eggs. The goal is to get at each meal from 20 to 35 g of protein.

Nuts and seeds also provide protein, but above all they provide healthy fats, along with avocados, olives and extra virgin olive oil. Instead, it is convenient avoid foods high in saturated fatsuch as sausages and fried foods, as they increase inflammation and favor the accumulation of fat.

good carbohydrates

The carbohydrates they have to be preferably slow absorptionsuch as those found in whole grains and legumes.

Must reduce the intake of foods high in free or added sugars because they favor blood sugar spikes (hyperglycemia) with the consequent discharge by the pancreas of insulin (hyperinsulinemia), with which it tries to reduce that sugar spike. High blood glucose levels favor the formation and accumulation of body fat.

For this reason, it is convenient to eliminate sugary soft drinks, industrial pastries, cookies, cereal flakes, white rice, pasta and bread, and ultra-processed foods loaded with added sugars.

Keep in mind that when the foods rich in carbohydrates are accompanied by proteinhealthy fats and fiber (present in whole plant foods), glucose spikes are smaller and, therefore, the accumulation of fat is less.

Omega-3, muscle mass and body fat

Omega-3s are healthy fatty acids that help metabolize food, have anti-inflammatory properties, decrease appetite, promote muscle development and have a cardioprotective effect. Besides, can help fat loss. Oily fish is one of its sources and, in the vegetable diet, flax and chia seeds, nuts or algae.

What minerals help to gain muscle?

So far we have mainly talked about the influence of macronutrients on muscle building and fat removal. But some micronutrients (minerals and vitamins) that are rarely talked about are also very important.

Calcium

Consume a sufficient amount of calcium It is not only essential for the health of the bones or the nervous system, but also for regulate the amount of calcitriol (vitamin D), a hormone that in excess can promote the formation of fatty tissue. On the other hand, calcium is necessary for muscle contraction and therefore for burn calories when exercising. If there is an adequate level of calcium and it is in balance with other minerals such as sodium, potassium or magnesium, muscle tone is preserved and fatigue and the appearance of cramps are reduced.

sources of calcium: In addition to dairy products, calcium is found in cabbages, tofu, chickpeas, beans, almonds and sesame.

Potassium

He potassium helps maintain proper functioning of the nervous and muscular system. intervenes in the muscle contraction and recovery, and is key for the synthesis of proteins that form it. When there is a potassium deficit, it is difficult to build muscle and recover.

potassium sources: Found in fruits, vegetables, dairy, whole grains, seeds, and nuts.

Zinc

Zinc is key to gaining muscle given its link to testosterone. The more testosterone, the more muscle, since it is the hormone of anabolism, which favors the development of tissues.

zinc sources: In the vegetable diet, we find it in lentils, pumpkin and hemp seeds, cashews and other nuts.

Other micronutrients are also involved in physiological processes related to muscle development and tone. To get them, don’t forget to include vegetables such as spinach, broccoli, carrots, asparagus, peppers, zucchini, etc. in your recipes.

vitamins to gain muscle mass

Muscles cannot repair and develop without the participation of vitamins, which must be obtained in sufficient doses.

Vitamin C

The vitamin C help the muscle recovery and the creation of new muscle fibers. In addition, it is essential for the synthesis of carnitine, an amino acid that is involved in the oxidation of fats.

Sources of vitamin C: fresh fruits and vegetables, especially those that are green, red, and yellow in color.

Vitamin E

The Vitamin E favors the muscle recovery and reduces the oxidative stress produced by exercise. Severe deficiency is associated with great muscle weakness.

sources of vitamin E: sunflower seeds, almonds, hazelnuts and other nuts and seeds, avocado, tomato and green leaves, among other foods.

B vitamins

They participate in the conversion of carbohydrates into energy by the mitochondria of muscle cells. Vitamins B1, B6 and B12 are necessary for the muscle contraction. In addition, they are essential for the health of the nervous system.

Sources of B vitamins: in the vegetable diet they are found in whole grains, legumes, nuts and seeds. The b12 vitamin It is only found in assimilable form in foods of animal origin, so people who follow a vegetarian diet should supplement it.

Vitamin A

The Vitamin A supports protein synthesis, which is essential for muscle growth and repair. It also has a direct effect on testosterone, essential for muscle building.

sources of vitamin A: It is found in dairy products, eggs, and, in the form of the precursor pigment beta-carotene, in orange-colored vegetables such as carrots, sweet potatoes, or squash. It also abounds in green leaves.

Vitamin D

The vitamin D is the most important micronutrient for muscle gain. It improves the quality of muscle fibers and their morphology by activating the metabolic pathway “mTOR signaling”, responsible for muscle anabolism and protein synthesis. When there is a deficit, there may be a reduction in muscle mass and strength.

sources of vitamin D: is obtained mainly from the skin exposure to morning sun (without sunscreen). Some foods provide vitamin D, such as oily fish, eggs, mushrooms and sun-dried shiitakes.

Stress and lack of sleep favor the accumulation of fat

He chronic stress leads to an increase in the production of cortisol, a hormone that favors the accumulation of fat. It is essential to learn to manage emotions and practice relaxation techniques. In addition, rest influences the proper functioning of the metabolism, to the point that there are people who, even eating well, fail to lose weight because they do not sleep well for the necessary hours. When you don’t rest, insulin resistance increases and the body does not process carbohydrates well. Serotonin levels, which regulates appetite, also drop.

Taking care of the state of the musculature in an integral way is an opportunity to introduce changes in diet and lifestyle that will strengthen health.

Menu to gain muscle mass

Below you will find examples of dishes for the different meals of the day.

breakfasts:

Scrambled eggs with vegetables. Whole wheat bread with avocado. Oatmeal porridge with nuts, seeds and blueberries. Boiled eggs with whole wheat bread and extra virgin olive oil.

Half morning:

Yogurt and fruit. Nuts and fruit.

Lunch:

Chickpea salad with feta, avocado and fresh vegetables. Steamed broccoli and grilled tempeh. Grilled vegetables and seitan. Gazpacho.

Dinner:

Fajita with beans, vegetables and guacamole. Edamame salad. Vegetable soup with brewer’s yeast.