Surely you spend hours in the gym every day trying to find the results you want so much, which despite all the efforts you make you can not get. The main cause of this happening is that you do not complement your good workouts with a healthy and balanced diet, and for this reason, we bring you a series of diets and foods that will help you achieve your goal of gaining more body muscle mass.
- 1 How to increase muscle mass?
- 2 The best foods to gain muscle volume
- 3 Fruits and vegetables
- 4 Tips and recommendations
- 4.0.1 Eat protein, for muscle growth, is of utmost importance, you should eat at least 20 to 30 grams of protein per meal. Make at least 6 small meals during the day. Spread out every 2: 30-3 hours to maintain a constant flow of nutrients.
- 4.0.2 More:10 Incredibles exercise and tips to increase muscle mass
- 5 Examples of diet
- 6 10 tips to gain muscles mass and strength
How to increase muscle mass?
There are many tricks to increase muscle mass without gaining weight, plus you can perform strength exercises, you have to be careful with food. Not only monitoring the quality and quantity of calories that should be consumed, since in any case, but they should also be more than those that are burned.
The exact amount of calories you ingest is what will make the muscles hypertrophy making you more muscular avoiding fat gain. So what you should do is consume a surplus of 300 to 500 calories a day eating protein (at least 2g per kilo of body weight), carbohydrates (between 4 and 5 g per kilo of weight), unsaturated fats and especially eating between 5 and 6 times a day in such a way that the glucose levels remain stable.
The best foods to gain muscle volume
Carbohydrates are the main source of energy and those that will boost your results. Even if you eat the right amount of protein, you should not forget about carbohydrates to get the most out of your diet.
Without oats, a list of foods to gain muscle mass would not be complete so Eating oatmeal at breakfast every day is good nutritional advice, which will help to increase muscle mass cleanly and in a healthy way. It contains proteins of biological value, fat, sodium, potassium, calcium and vitamins of group B.
You should never miss brown rice in a list of foods to increase muscle volume. You can consume cooked that provides 3% fiber and 7% protein per cup.
it is considered another food that is revolutionizing the market for its great contribution to increase muscle mass. It is little known but everyone should include it as part of their diets. If you want to gain weight and volume. 100 grams have 14 grams of protein, in addition to essential amino acids.
The sweet potato has recently become popular as one of the best foods to gain muscle volume or even to define. It is a carbohydrate that has a low glycemic index, that is, it is absorbed very slowly, which translates into something beneficial for the muscles.
Proteins are the nourishment of muscles, so without them, muscle growth is not possible. We need to take at least 2-3g daily per kg of body weight if we want to stay in an anabolic state.
And for this, we also need complete proteins, of high biological value and in the vast majority of foods (supplements should be only a complementary source of the diet). Here are some examples of the most important sources:
Undoubtedly it is the first food that is needed to increase muscle mass because it is the richest source of quality protein and also contains vitamins. It is digested quickly because it is useful to eat it before or after training.
the chicken breast provides about 25 grams of protein per 100 that is consumed and contains 120 calories, and not only this but it is cheaper than buying red meat.
This food cannot be on the list of foods to increase muscle mass, because it contains a large amount of protein, iron, and creatine naturally. You can alternate between chicken and red meat to vary with different sources. Meats like veal or foal are a plus when it comes to gaining muscle mass.
Could not miss this food on the list of meals to increase muscle volume. Because for any diet is of utmost importance even if you want to even vital, tuna is like the exclusivity in proteins, contains omega 3 and is metabolized effectively.
Both to gain muscle mass or lose fat, proteins are the most important supplement because it provides the necessary amino acids to the muscles quickly, it is easy to take and it is also cheap. Although the most recommended is whey protein, there are also other proteins such as veal or some vegetables such as soy, pea or hemp, which can be used both for intolerant and for vegetarians and vegans.
Milk and derivatives:
These foods that serve to increase muscle volume could not be lacking in our diet, contain little fat and provide the body with the proteins and nutrients essential for growth.muscle
yogurt is included since a list of foods that serve to increase muscle mass is not complete without this powerful digestive. It not only helps to increase the benign bacteria that are in our digestive tract, which favors the digestion of proteins.
It is important to know that healthy fats play an important role in muscle volume and for the production of hormones such as growth hormone and also testosterone. They are those that have to do with muscle growth and strength. Fats are also important for other functions that occur in our body.
When we talk about healthy fats we refer to polyunsaturated and monounsaturated fats, which are obtained in fish such as salmon, also in green leafy vegetables, nuts, avocado, seeds and in some types of oils such as olive. These foods are all rich in fatty acids.
Among these, we have the nuts, sunflower seeds and almonds are considered the best for this purpose. They serve to prepare those quick snacks even to complete dishes. They are rich in high contents of healthy fat, fibers, and proteins.
here we can not forget the olive oil, a source of omega 3 and vitamin E that cannot be missing in our diet so it is an extra virgin much better.
Fruits and vegetables
They are considered excellent sources of antioxidants necessary for the proper functioning of our body. Both fruits and vegetables provide us with a good amount of nutrients such as vitamin E, vitamin C, and beta carotenes.
It also serves to provide the body with an important amount of fiber that is required to expel a large number of substances that our body does not need. In this section include lettuce, tomatoes, spinach, broccoli or asparagus. Fruits include bananas, apples, and oranges. If we also take advantage of each season much better.
Tips and recommendations
The foods that contribute to increasing muscle mass are not enough by themselves. You should know how to balance them and eat them when necessary, that is why we want to give you some good advice so that you get excellent results:
Eat protein, for muscle growth, is of utmost importance, you should eat at least 20 to 30 grams of protein per meal. Make at least 6 small meals during the day. Spread out every 2: 30-3 hours to maintain a constant flow of nutrients.
It consumes natural fats, they are the ones that help protect the muscle from catabolism and allow us to train at a higher intensity.
It is also important to take after training proteins accompanied by simple carbohydrates so that your muscles begin to recover earlier. Before training, it is better to consume slow-absorbing carbohydrates.
Hydrate yourself correctly, drinking water frequently and at least 3 liters a day. Do not forget to bring water when you are training.
Examples of diet
Diet example 1
250ml skimmed milk
40g of whey protein
2 whole eggs
2 slices of whole grain bread
1 sweet potato
4 rice pancakes
200g of pasta
2 cans of tuna
150g of fish
100g of rice (of the variety you choose)
250ml skimmed milk
Example of diet 2
10 egg whites
100g of oats
250ml of orange juice
40g of whey protein
6 rice pancakes
1 medium roasted potato
200g fresh cheese shake
4 rice pancakes
150g of grilled turkey
2 slices of whole grain bread
1 piece of fruit
A handful of nuts
These diets have approximately 3000-3500 calories each. The proportions of each macro should be adjusted according to the guidelines we have given for each individual and their body weight. Also do not forget to vary each protein source (veal per chicken or turkey, salmon per hake …), carbohydrates (sweet potato, potato, pasta and rice mainly) and fats (do not forget the olive oil, nuts and other oils that we can add as the coconut) for which we have given you.
Do not forget that these diets are designed to gain muscle mass and that you should not be extremely strict with calories: to gain muscle you will need to eat and you do not need to complicate things too much: keep a few macros adequate And do not follow everything you eat to the millimeter. You’ll do that when you want to lose fat.
If for any reason you have any problem to follow these tips to the letter, varies the carbohydrate rations in these meals. Another very important detail is that if you start the plan and for some reasons, you notice that with these diets you realize that you are gaining fat, you must readjust the calories correctly. Remember that a good distribution of your meals all day is an excellent idea that will help you get a good flow of nutrients in the muscle tissues. To obtain a variety as you progress through each week you can substitute foods with similar nutritional value and create your own mixes of foods.
Here you can find all diets:
4000 calorie diet