Do exercise and eat well They are two of the most important pillars for good health, along with quality rest and staying well hydrated. However, it is also well known that it is a very important combination to be able to gain muscles.
When we want to make our muscles grow we must be very careful with the food we eatmaintaining good control of carbohydrates to ensure that we gain muscle without drastically increasing the energy reserve in our body.
That is, we must consume those foods that have especially effective properties so that our body can increase the muscle mass.
What are these foods? Some options are better known than others, as is the case with the egg thanks to its high protein content. But so that you can have a more complete and effective diet, in this article we will highlight the main foods that you should add to your diet if you want to gain muscle.
Recommended foods to increase muscle mass
We are going to briefly talk about some of the main characteristics of foods that can help you gain muscles:
As we mentioned before, the egg is one of the most complete foods that we can consume, unseating it for its rich amount of nutrients.
We can also highlight its good balance in the amino acids of its protein and in its high bioavailability compared to that of other foods.
Tuna is another of the foods best known by people who want to gain muscle, since it is a food that It is made up of almost pure protein..
In addition, tuna is very easily metabolized and is perfect for increasing our muscle mass when we are exercising.
White meats also stand out among the common foods among people who go to the gym.
chicken and turkey They have very little saturated fat compared to red meat and each 100 grams provide approximately 30 grams of protein.
This vegetable is a rich source of glutaminewhich is a very important amino acid for our body to develop lean muscle mass. It is known that it is also helpful in improving our muscular resistance.
Red meats are one of the most high in protein What can we find. Among all the red meats, for these purposes we can highlight the meat of veal, horse, ox and pork.
However, it is important to be careful with the Saturated fats of these meats, especially in the case of lamb and veal.
We refer to those products that have animal proteinas is the case of the milk, cheese and yogurt. In order for them to be more effective for our body, it is highly recommended that they be low-fat or skim.
Bananas are usually the most consumed fruit by people who are looking to gain muscle and who go to the gym. This is because They are very rich in carbohydrates. being of great help when performing muscle training.
We can also highlight the fact that it contains three nutrients that are very important for muscle growth: potassium, magnesium and calcium.
Citrus fruits are well known for being rich in vitamin C, which is very important for our defenses. However, it is also necessary for the production of collagenwhich is in our muscle fibers and it is necessary for them to maintain their elasticity.
That is why any citrus in any presentation that is natural should also be part of your diet if you want to gain muscle mass in a natural and healthy way.
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