A dieta para aumentar a massa muscular inclui estratégias como consumir mais calorias do que se gasta, aumentar a quantidade de proteínas durante o dia e consumir gorduras boas. Além da alimentação reforçada, também é importante fazer treinos regulares e que exijam bastante da massa muscular, pois assim o estímulo de hipertrofia é passado para o organismo.
It is also important to remember that to gain lean and lose fat at the same time, you should avoid consuming sugar, white flour and processed products, as they are the main stimulators of fat production in the body.
Here are 7 steps to increase your results
Consuming more calories than you spend is essential to gaining muscle mass faster, as excess calories, as well as your workouts, will help you increase your muscles. To find out how many calories you need to consume per day, try the following calculator:
Avoiding skipping meals is important to reach all the necessary calories during the day, without stimulating possible loss of lean mass during a prolonged fast. Ideally, 5 to 6 meals a day are prepared, with special attention to breakfast, before and after training.
Protein intake needs to be increased to allow muscle growth, and it is important that protein foods are well distributed throughout the day and not concentrated in just 2 or 3 meals. These foods are mainly of animal origin, such as meat, fish, chicken, cheese, eggs and milk and dairy products, but you can also find protein in good quantities in foods such as beans, peas, lentils, peanuts and chickpeas. .
In addition, it may sometimes be necessary to use protein-based supplements, such as whey protein and casein, which are especially used in post-workout or to increase the nutritional value of low-protein meals throughout the day. See the top 10 supplements to gain muscle mass.
Contrary to popular belief, eating good fats reduces the buildup of fat in the body and also facilitates the increase of calories in the diet to gain muscle mass. These fats are found in foods such as avocado, olive oil, olives, peanuts, peanut butter, flaxseed, chestnuts, nuts, hazelnuts, macadamia, fish such as tuna, sardines and salmon.
Throughout the day, these foods can be added to snacks such as pancake recipes, cookies, yogurt, vitamins and entrees.
Drinking a lot of water is very important to stimulate hypertrophy, because for muscle cells to grow, more water is needed to fill their larger size. If enough water supply is not produced, the gain of muscle mass will be slower and more difficult.
A healthy adult should consume at least 35 ml of water per kg of weight. Thus, a person weighing 70 kg would need to consume at least 2450 ml of water per day, it is important to remember that artificial or sugary drinks do not count in this account, such as soft drinks and alcoholic beverages.
Consuming at least 2 fruits a day is important for obtaining vitamins and minerals that promote muscle recovery after training, promoting faster and hypertrophied muscle mass regeneration.
In addition, vitamins and minerals found in fruits and vegetables are important for muscle contraction, reducing the feeling of fatigue during training and strengthening the immune system.
Avoiding sugary and highly processed foods is important to avoid stimulating fat intake in the body, especially since the diet to gain mass already contains an excess of calories. For example, to avoid weight gain due to fat, foods such as sweets, biscuits, cakes, toast, fast food, sausages, sausages, bacon, cheddar cheese and ham or ham are necessary.
These foods must be exchanged for wholemeal bread, wholemeal biscuits and cakes, cheeses such as rensure, mines and mozzarella, eggs, meats and fish.
The menu to increase muscle mass varies depending on the intensity of the exercise and the size, gender and age of each person, but the following table provides an example menu for hypertrophy:
It is important to remember that it is only after an evaluation with the nutritionist that you can know whether or not to add a supplement to gain muscle mass, as excessive use of these products can harm health.
Watch the video below and learn how to add protein-rich foods to your diet.