Diets to increase muscle mass should include strategies such as consuming the wrong calories spent, increasing protein intake during the day, and eating fats. In addition to strengthening the diet, it is also important to have regular workouts that require a lot of muscle mass, which stimulates muscle hypertrophy.
It is also important to remember that to gain lean mass and lose fat at the same time, avoid the consumption of sugars, white flours and industrialized products, as well as main foods that stimulate the production and accumulation of fat in the body.
See 7 steps to increase your results
Consuming more calories than they are spent daily is essential to increase muscle mass faster, as excess calories, combined with internal ones, will increase muscles. To find out how many calories you need to consume per day, use the calculator below to add your data:
Avoid skipping food is important to make it possible to reach all the necessary calories during the day, without stimulating possible loss of lean mass over an extended period of time. Ideally, it is to make 5 to 6 meals a day, paying more attention to the student and the pre and post training that deserves it.
An increase in protein intake is necessary to allow muscle growth, it is important that protein-rich foods are distributed throughout the day, not concentrated in only 2 or 3 foods, these foods are mainly those of animal origin such as meats, fish, chicken, peas, cheeses, eggs and milk and dermal derivatives, but proteins can also be found in large quantities in plant foods such as beans , stews, buns, mana and chickpeas. See protein-rich foods.
In addition, it may sometimes be necessary to use protein-based supplements such as whey protein and casein, which are used especially after training or to increase the nutritional value of low-protein foods during the day.
Contrary to what we imagine, consuming large amounts of fat reduces the accumulation of fat in the body and facilitates the increase of calories in the diet to gain muscle mass. These fats are present in foods such as: nuts such as peanuts, peanut butter, merey, marañón, nuts, hazelnuts, macadamia, almonds; fish such as tuna, sardines and salmon; olive accepted; and seeds such as sunflower, chia, sesame.
During the day, these foods can be added to snacks such as poned recipes, whole pancakes, yogurts, smoothies; They can also be included in the main meals.
Drinking plenty of water is very important to stimulate hypertrophy, as muscle cells need more water to hydrate, if not enough water is ingested the increase in muscle mass will be slower and more difficult.
A healthy adult should consume at least 35 ml of water per kg of weight, so a person weighing 70 kg should consume a minimum of 2450 ml of water per day, and it is important to remember that industrialized or sugary beverages inside this bottle are like soft drinks, alcoholic beverages, yokes and artificial teas.
Consuming at least 2 fruits is important for the body to obtain vitamins and minerals that promote muscle recovery after an injury, favoring faster regeneration and favoring increased muscle mass.
In addition, the vitamins and minerals found in fruits and vegetables are important for muscle contraction, to reduce the feeling of fatigue during workouts, to prevent shocks and to strengthen the immune system.
Avoiding foods that contain sugar and processed foods is important to not stimulate fat buildup in the body, especially since in the diet to gain muscle mass and have an excess of calories, therefore, to avoid weight gain due to fat mass, it is necessary to remove from the diet foods such as sweets , biscuits, cakes, toast, fast food, boring meals, sausages, chorizos, bacon, chips, cheddar cheese, ham, mayonnaise, tomato sauce and general additions.
These foods should be replaced with whole grain bread, crackers and cakes, such as cottage cheese, ricotta, cottage cheese, light mozzarella, eggs, meats, and fish.
The food to eat and protein wedges that can be included in the menu to increase muscle mass vary depending on the intensity of physical activity, height, weight, sex and age of each person, so I can go in a range of 1. 5 to 2 g / kg / weight, so it is important to help a nutritionist perform individual calculations.
The suite changes an example menu to promote muscle hypertrophy
It is important to remember that to include the use of supplements that promote increased muscle mass, a nutritionist should be attended, due to excessive use of these products that may be harmful to health.
Watch protein-rich foods in the video below: