Foods to increase muscle mass


Surely you kill in the gym every day and do not get the results you want. This is because not you complement your good workouts with a healthy and balanced diet. So we decided to bring you a list of foods to increase muscle mass body fat. If this is your mission, then we will thank this post.
Tips and foods to increase muscle mass
The trick to increasing muscle mass without getting fat, in addition to strength training, is on the food but the quantity and quality of calories consumed should be more than you burn.
The correct caloric intake is that the muscles to achieve hipper TRO Fien making you more muscular but not fatter.
So the goal is that every day a surplus of 300 to 500 calories a day by eating protein (2 grams per kilo of weight), carbohydrates (between 3 and 4 g per pound of weight), unsaturated fats and eat from 5 consumed and 6 times a day so that the glucose level remains stable.
The best foods to gain muscle mass
1. Eggs
Of course, the first on our list of foods to increase muscle mass is the egg. It is the richest source of quality protein and contains vitamins. It is quickly digested and used to eat before or after training.
2. Oats
A list of foods to gain muscle mass without oats is not complete. Eat breakfast always oatmeal is a dietary advice that you can serve to increase muscle mass healthily. It contains biological value protein, fat, sodium, potassium, calcium and B vitamins
3. Chicken
Chicken breast provides 30g protein per 100 calories consumed and includes 120. Also, it happens to be much cheaper than buying red meat.
4. Red Meat
The meat can not miss among foods to increase muscle mass. It is filled with natural protein and creatine. Varies between chicken and meat to your diet does not become irksome also help store iron, calcium, and fiber.
5. Tuna
We could not miss the tuna in a list of foods to increase muscle mass because for any diet is vital. Tuna is the exclusive protein with omega 3 and which is metabolized efficiently.
6. Nuts
Nuts, sunflower seeds, and almonds are the best for this purpose. They are used to those quick or even in complete meals snacks. They have healthy fats, fiber, and protein.
7. Batata
Sweet potato has become quite famous lately as one of the best foods to gain muscle mass among bodybuilders. It is a carbohydrate with low glycemic index, i.e., slow absorption is used to the muscles.
8. Brown Rice
I could not miss brown rice in a list of foods to increase muscle mass. Cooked 3gr provides fiber and seven protein per cup.
9. Fruits and vegetables
Both are an excellent source of antioxidants that are necessary for the proper functioning of our body. Both fruit and vegetables provide us with many nutrients such as vitamin E, vitamin C, and beta-carotene. We also provide a good amount of fiber that our body uses for the expulsion of other substances that our body does not need.
Among the fruits that you can choose are apples, cherries, grapes, banana or banana.
10. Milk and low-fat cheeses
Among the foods to increase muscle mass could not miss the cheese and milk.They contain little fat and provide the body with essential nutrients for muscle growth.
11. Yogurt
A list of foods to increase muscle mass is not complete without the yogurt.Yogurt helps boost good bacteria in our digestive tract which favors digestion of proteins.
12. Spinach
Spinach appears once again, this time in a list of foods to increase muscle mass.It contains glutamine, an amino acid needed for the development and growth of muscles. It also helps improve strength and muscle tone.
13. Antioxidants
Especially those foods with vitamin C and foods containing vitamin E  that help in the process of recovery and muscle growth.
14. Protein  Soy
Among the foods to increase muscle mass could not miss soy protein. It is known that legumes are excellent for our bodies and allow us to replace red meat. Including soy takes the first place because it contains a good amount of protein.
15. Quinoa
One of the foods to gain muscle mass that is revolutionizing the market is Quinoa. However, few know Quinoa should be part of your diet if you want to increase muscle mass. A 100-gram portion provides 14 grams of protein, plus essential amino acids.
16. whey protein or whey protein
When to increase muscle mass one of the most important supplements are proteins is because they provide us much protein quickly and conveniently at a very affordable price. Those who practice bodybuilding tend to take when you get up in the morning and when they complete the training routine.
Undoubtedly whey protein or whey is one of the best protein on the market.
17. Healthy fats
Many of those who think a better body gives them fear talk of fats, and more eating. Three growth of our muscle mass. Youwater.need to understand that healthy fats play a significant role in the production of hormones: growth and testosterone, who are responsible for muscle gain and strength. Also, fats are essential for many other functions that occur within our bodies.
When we discourse about healthy fats, we mean the polyunsaturated and monounsaturated you can get them in fish like salmon, also in green leafy vegetables, nuts, avocados, seeds and certain types of oils such as olive. All these foods are rich in fatty acids.

Tips for increasing muscle mass

Foods to increase muscle mass by themselves are not enough; you must also know how to eat and when to do it. For this reason, we complement this article with some useful tips that you can apply in your eating habits to achieve excellent results:
Come proteins as for muscle growth are paramount. For food, you should consume 20 to 30 grams of protein.
Eat enough carbohydrates for the body to use protein as an energy source.It is recommended to consume between 3 and 4 grams of carbohydrates per kilo of body weight. It is necessary for it, and intense workouts.
Consume unsaturated fats that help protect muscle catabolism and allow us to train more intensely.
At night do not eat carbs, replace it with healthy fat. Fat is necessary to produce thermogenesis and metabolize fat. It also protects the muscle and allows us to train much heavier and intense.
Eating immediately after training. A good portion of protein with some carbohydrates for your body to recover lost nutrients or you can also opt for a protein shake.
Before training eating slowly absorbed carbohydrates.
Drink plenty of water . This we have repeated hundreds of times and will continue repeating it , drink water before, during and after exercise. Always carry a bottle of water handy to keep you hydrated throughout the day.
Several meals a day . Instead of making only 3 big meals a day, choose to make at least 5 or 6 meals which should have a space between them of between 2 and 3 hours.
You should be aware that the list and the tips I left you also serve you if you want to gain muscle mass on the buttocks. If you are female and want volume on your legs, then you must follow all the advice that we have given in this article.
If you carry adequate food to increase muscle mass and would like to enhance the results, then it is time you go thinking about buying a supplement. We should clarify that it is not necessary intake of a product to improve your physical appearance but in case you decide to do you know which are the best supplements to increase muscle mass that exist in the market. It is important to inform yourself well before buying.

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