Every body is different and we all have different goals with it. This time we want to tell you what you can do to gain muscle mass and get the body you want.
In food and exercise is the way to achieve our goals, then we tell you what they are so that you can include them in your day to day.
Not only do we find rice and chicken to gain muscle mass and define our body, there are other foods rich in essential nutrients and perfect minerals to help you shape your body effectively.
Food groups to keep in mind
Fruits and vegetables
Essential foods in the diet of every human being. They contain great vitamins, minerals and antioxidants, which improve our health, just with small gestures. In addition, they are very versatile in the kitchen, they can be consumed and prepared in multiple ways.
Delicious recipes that are fantastic to enjoy day after day.
Whole grains
El brown rice, whole wheat pasta, or legumes they are very good options to increase our muscle mass. It gives us a lot of energy and helps us improve in our training sessions, they are the best option in terms of carbohydrate consumption.
Nuts
Nuts provide us with many calories as well as energy, they are a rich source of monounsaturated fatty acids. In addition, it contains omega 3, minerals, vitamins and essential nutrients. They are a very healthy food as well as caloric, therefore, it should be consumed in moderation.
In the case of training, the ideal is to eat 30 grams of the dried fruit before training.
Blue Fish
Oily fish is one of the foods that top many lists of healthy foods, they are rich in essential oils, omega 3 and 6 acids, essential nutrients to increase muscle mass and the foods in this group are perfect for this purpose.
Salmon, trout, sardines, mackerel, are some examples that you can take as a reference to introduce them in your menus and recipes.
Carne
The meat is very rich in proteins of the type B12, helps us create quality muscle mass, although it is not the only way to achieve it. The ideal is to consume white meat, free of fat and that is not red. Therefore, choose to eat rabbit, turkey or rabbit, there are delicious recipes that you can carry out.
List of foods to gain muscle mass
Here is a list of healthy foods that will help you gain muscle mass, efficiently and healthily.
- Spinach: boiled, steamed or raw in salad, any way is good to consume.
- Low-fat dairy: They contain protein of animal origin and can help us gain muscle mass.
- Eggs: it is one of the most complete foods we can find. Ideal to cook them in any way, boiled, soaked, poached or in an omelette. If you are looking for more muscle mass, focus on the whites.
- Sweet potato: it provides us with potassium, fiber and its sweet taste will give us a different touch to our dishes.
- Banana: a fruit a little more caloric than normal, but with great benefits and properties. Perfect for avoiding muscle spasms and cramps.
- Avocado: delicious option to take it on toasts in the morning, in desserts or salads, any way is good to gain muscle mass.
- Citrus: They provide vitamin C, perfect for maintaining high doses of collagen and also gaining muscle mass.
Benefits of increasing muscle mass
Increasing the muscle mass of our body not only helps us to be stronger, more defined or attractive, it helps us maintain good health and will help us improve our quality of life.
- You will avoid fractures.
- Will increase your metabolic rate.
- It will improve our physical condition.
- Sport will help us maintain good mental health.
- We will lose fat.
- You will win quality of life.
- Improve posture and you will avoid contractures.
If you want to improve your health and gain muscle mass, introduce these foods to achieve your goals, in addition to performing exercises according to your physical condition, your age and weight.