Diet to gain muscle mass

204
1177

Many thin people feel uncomfortable with their weight deficit, however, there are those who although at the ideal weight want to improve their appearance by increasing the size of their muscles. In both cases, a coherent and effective diet plan is required to provide the necessary nutrients for the muscles to grow and generate the much desired change.

So if you are looking for a diet to gain muscle mass, keep reading this article we propose a perfect diet for what you are looking for.

Why it is beneficial to increase muscle mass

Wanting to gain muscle without gaining weight, that is to increase muscle mass but not body fat, is not just an aesthetic issue. From the beginning of adulthood and up to 70 years, 40 percent of muscle mass is lost due to the decrease in the fibers that compose it. Muscles play an important role in the process of burning calories, in fact, they burn more calories than fat (even while resting), so the combination of regular exercise with weight and a diet rich in protein will keep your body in tune. To compensate for this loss of tissue, while maintaining calories for longer. Therefore, the combination of proper nutrition and exercise to gain muscle mass at home or in the gym is something vital to achieve this goal.

According to experts in fitness nutrition the idea is to consume more calories and better quality. In this sense, some of these experts recommend increasing daily intake between 300 and 500 calories more than daily requirements if you want to increase muscle mass. So, in order to achieve healthy your goal of increasing muscle, you must follow a diet to gain muscle mass.

Essential nutrients to gain muscle mass

If you want to increase muscle mass quickly, these are the nutrients that should be included in the diet designed to achieve it, since its properties and functions will help us in this goal:

  • Proteins:proteins are macronutrients that directly impact the growth and regeneration of muscle tissue, so their consumption is essential in a diet to gain muscle mass. Lean meats, fish, eggs, skim milk, Greek yogurt and cheese are the most popular protein foods, but beans, lentils, soy milk, white beans and chickpeas are also high in protein. .
  • Unsaturated fats: theyhelp metabolize adipose tissue, also be a source of energy and allow fat-soluble vitamins to reach our body. Nuts, olives, avocado, olive, corn, sunflower and soybean oils, as well as avocado, are foods rich in unsaturated fats.
  • Carbohydrates:to gain muscle mass requires intense training and carbohydrates give the body the energy it requires to meet those physical demands. Rice, pasta, potatoes, fruits, wheat flour and bread are some of the most popular sources of carbohydrates.
  • Antioxidants:its function, among others, is to prevent cellular deterioration due to the effect of free radicals, as well as to promote the recovery and regeneration of cellular tissue in the muscles. Berries, broccoli, green tea, tomatoes, garlic, bitter chocolate, carrots and grapes are some of the foods that contain them the most.

What diet to follow to increase muscle mass

It is very healthy and advisable to eat between 5 and 6 times a day, for this reason, in this diet that we propose we will offer you the possibility of distributing the amount of daily food in 5 times throughout the day. The diet options to gain muscle mass that you will find below represent a daily consumption of about 2500 calories. Now that you know what foods increase muscle mass and what you can consume, you can make variations so you don’t get bored:

Menu 1

  • Breakfast:a piece of fruit with a tablespoon of yogurt and three of granola (mixture of cereals and nuts), a ranch egg with half a cup of natural tomato sauce, a corn tortilla with a tablespoon of olive oil.
  • Lunch:a cup of dark chocolate ice cream and a small cereal bar.
  • Food:a cup of pasta soup, two tortillas, a baked potato with a tablespoon of grated cheese, a green leafy salad with a quarter cup of chopped nuts and two tablespoons of vinaigrette and a dessert flan.
  • Snack:four crackers with cream cheese.
  • Dinner:two portions of vegetarian pizza and a banana.

Menu 2

  • Breakfast:oatmeal or cereal flakes with skim milk or almonds, toasts with olive oil and ham, tea or coffee with milk and brown sugar or honey. A piece of fruit.
  • Lunch:natural fruit juice, infusion or coffee with milk sweetened with honey, toasts with jam and butter or peanut butter, tuna sandwich with lettuce, a portion of nuts (whatever fits in the palm of the hand).
  • Food:legumes with potatoes, rice or pasta, cooked eggs or meat of choice, a portion of salad with olive oil, a piece of cheese or dessert of your choice, bread and coffee or infusion.
  • Snack:repeat the same as the morning.
  • Dinner:vegetable cream or vegetable soup with potatoes, cooked fish of choice with potatoes or rice, a piece of bread to accompany and for dessert a curd with honey.

This or any other diet to gain muscle mass must be accompanied by adequate hydration and specific training. It is advisable to go to a nutritionist who supports adequate calorie intake to achieve this goal according to the age, gender and physical condition of each.

 

204 COMMENTS

  1. Hmm it seems like your website ate my first comment (it was extremely long) so I
    guess I’ll just sum it up what I wrote and say, I’m
    thoroughly enjoying your blog. I as well am an aspiring blog
    blogger but I’m still new to the whole thing.
    Do you have any suggestions for first-time blog writers?
    I’d certainly appreciate it. asmr 0mniartist

  2. Hello there, I found your web site by means of Google
    at the same time as searching for a comparable subject, your website came up, it seems to be good.
    I have bookmarked it in my google bookmarks.
    Hello there, just became aware of your blog through Google, and found that it’s really informative.
    I am going to watch out for brussels. I’ll appreciate in the event you continue
    this in future. Many people will likely be benefited out
    of your writing. Cheers! 0mniartist asmr

  3. Hello there! Do you use Twitter? I’d like to follow you if that would be
    okay. I’m absolutely enjoying your blog and look forward
    to new posts. 0mniartist asmr

  4. Hi, I do believe this is a great blog. I stumbledupon it 😉 I’m
    going to come back once again since I bookmarked it. Money and freedom is the greatest way to change, may
    you be rich and continue to help others.
    asmr 0mniartist

  5. It’s а pity уou don’t havfe a donaɑte button!
    I’d most cеrtainly donate to tbis ⲟutstanding blog!

    I guess for noow i’ll settle for book-marking aand adding your
    RSS feed to my Google аⅽcount. I look orward to brand new updates and wiill talk aboսt this
    blog with my Facebook group. Chat soon!

    my blog pоst fca payday loans

  6. you’re in reality a good webmaster. The web site loading velocity is incredible.
    It sort of feels that you’re doing any distinctive trick.
    Furthermore, The contents are masterpiece. you have done a wonderful process
    on this topic!

  7. My partner and I stumbled over here from a different page and thought I
    might as well check things out. I like what I see so now i am
    following you. Look forward to going over your web page for a
    second time.

  8. My partner and I stumbled over here from a different web page and thought I should check things out.
    I like what I see so now i am following you.
    Look forward to looking over your web page repeatedly.

  9. Hmm it looks like your website ate my first comment (it was super long) so I guess I’ll just sum it up
    what I had written and say, I’m thoroughly enjoying your blog.
    I as well am an aspiring blog blogger but I’m still new to
    everything. Do you have any tips for rookie blog writers?
    I’d definitely appreciate it.

  10. Great items from you, man. I’ve keep in mind your stuff previous to and you’re just extremely fantastic.
    I actually like what you’ve acquired here, really
    like what you’re saying and the best way in which you are saying it.
    You’re making it entertaining and you still care for to keep it smart.
    I can not wait to read much more from you. This is really
    a wonderful site.

  11. You really make it appear so easy along with your presentation but I to find this matter to be actually something which I feel I’d by
    no means understand. It sort of feels too complex and extremely large for me.
    I’m taking a look ahead on your next post, I’ll attempt to get the
    dangle of it!

  12. Greate post. Keep writing such kind of info on your site.
    Im really impressed by your site.
    Hey there, You have done a great job. I will certainly digg it and personally recommend to my
    friends. I am confident they’ll be benefited from this web site.

  13. My brother recommended I might like this website.
    He was entirely right. This put up truly made my day. You cann’t imagine just how a lot time I had spent
    for this info! Thank you!

LEAVE A REPLY

Please enter your comment!
Please enter your name here