Foods to gain muscle mass are rich in high-quality proteins such as meats, humans and certain legumes such as beans, but in addition to protein, the body also needs a lot of energy and good fats, found in foods like salmon, tuna and avocado: these foods provide enough energy for training and contain proteins for muscle formation , which helps to generate muscle hypertrophy.
But those who want to gain muscle should also eat carbohydrate-rich foods such as pasta, rice, cereals and bread, preferably whole, in addition to eating fruits and vegetables, before performing physical activity that helps the individual consume the energy of these foods. and not muscles themselves.
Foods to gain muscle mass mainly include protein-rich foods such as
It is ideal in a diet to gain muscle mass and all foods are high in protein, although they should include foods such as food, food, yogurt and meat in the refrigerator. of the day, favoring hypertrophy. See a complete list: Protein-rich foods.
The table then changes the calorie, protein, and fat content of the 10 foods listed above:
These foods are easy to include in your daily diet and should be consumed with carbohydrates such as rice, wholemeal pasta, fruit and wholemeal bread.
Supplements to gain muscle mass in the form of protein or creatine supplements, any other should be advised and supervised by a health care professional, preferably a nutritionist should be consulted to calculate the appropriate dose or amount to consume, depending on physical activity, weight and sex.
Drinking caffeine before physical activity also helps increase muscle strength and endurance.