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21 Best Foods to Increase Muscle Mass - best fitness lifee

Surely you kill yourself in the gym every day and you don’t get the results you want. This is because you do not complement your good workouts with a diet adapted to your needs and oriented to your goals. The goal is to eat foods to increase muscle mass. In this article, I will talk about 21 best foods to increase muscle mass.

What are the best foods to increase muscle mass?

The best foods to gain muscle are:

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 fast digesting so if you do not know what to eat before or after training,. The egg is a very good option to put as a pre and/or post-workout snack.

2. Oatmeal

A list of foods to increase muscle mass without oatmeal would not be complete. Eating oatmeal breakfast will always be a healthy option that you can incorporate into your diet. It contains low biological value protein, fats, sodium, potassium, calcium, and vitamins of group B.

3. Chicken

The skinless chicken breast provides 31 gr of protein for every 100 grams consumed and contains 165 calories. If you eat it with the skin you will contribute more calories and more fat. When making your calculations take that detail into account. Also, it turns out much cheaper than buying red meat. Not only will you save yourself some money, but you can enjoy the benefits of including chicken in your diet.

4. Red Meat

Meat cannot be absent between foods to gain muscle mass. It is a source of protein and lots of natural creatine. But it is not the only one. There are other creatine-rich foods such as salmon, chicken, and pork that you can also include in a healthy diet. It varies between chicken and meat. Your diet does not become tiresome or monotonous. Remember that the first thing is to guarantee adherence.

5. Tuna

You must not miss tuna from a list of foods to increase muscle mass. For any diet, fish is vital. Tuna is like protein exclusivity, with omega 3, and that it is metabolized effectively. Not only does it contain proteins but it also has other nutrients that will keep you healthy. So, it is important to include this item in your list of foods to increase muscle mass.

6. Nuts

Walnuts, sunflower seeds, and almonds are best for this purpose. They serve for those quick snacks or healthy snacks for mid-morning or afternoon. They have healthy fats, fiber, and protein. Also, they are high in calories so they will help you achieve your calorie surplus more easily. Soil almonds are delicious and are our favorites.

7. Sweet potato

Sweet potato has become quite famous lately as one of the best muscle-building foods among bodybuilders. It is a carbohydrate with a low glycemic index. Moreover, it is of slow absorption. And it is rich in vitamin A. You must not miss this item in your list of foods to increase muscle mass.

8. Brown rice

Brown rice could not be missing from a list of foods to increase muscle mass. Cooked provides 3 grams of fiber and 7 grams of protein per cup. There are many benefits that you get by incorporating rice into your diet.

9. Fruits and vegetables

If you thought that you didn’t need fruits and vegetables to gain muscle mass, then you were very wrong. Not only do you live by macros, but you also need micronutrients. And the best way to ensure that you supply your body with the vitamins and minerals you need is by incorporating servings of fruits and vegetables into your diet.

Besides, both are an excellent source of antioxidants necessary for the proper functioning of our body. Both fruits and vegetables provide us with a large number of nutrients.

These are necessary for health such as vitamin E, vitamin C, and beta carotenes. Among the fruits that you can choose are apples, cherries, grapes, bananas, which also turns out to be an excellent option before or after training.

10. Milk and cheeses

Among the foods to increase muscle mass could not miss cheeses and milk. They contain little fat and provide the body with essential nutrients for muscle growth. But if you are allergic or lactose intolerant then you should look for alternatives such as vegetable milk and lactose-free cheeses.

11. Yogurt

A list of foods to build muscle mass is not complete without yogurt. You can prepare it yourself at home and take advantage of all its benefits. Low-fat Greek yogurt is one of the best alternatives. If you don’t get Greek yogurt, make sure it doesn’t have added sugar.

12. Spinach

Spinach appears once again, this time on a list of foods to build muscle mass. It contains glutamine, which is an amino acid necessary in the development and growth of muscles. Do not forget to include it in the list of foods to increase muscle mass.

13. Antioxidants

Especially those foods rich in vitamin C and foods that contain vitamin E that help in the recovery process and muscle growth.

14. Soy Protein

Among the foods to increase muscle mass, you must not miss soy protein. Legumes are excellent for our bodies. They allow us to complement the protein that we acquire through other foods such as meat and fish. Among them, soy takes the first place as it contains a good amount of protein. Plant-rich foods are a part of any healthy diet whether or not it is to build muscle mass.

15. Quinoa

One of the foods to gain the muscle mass that is revolutionizing the market is quinoa. A 100-gram serving provides 14 grams of protein, plus essential amino acids. Quinoa is our recommendation and you must include this item in the list of foods to increase muscle mass.

16. Whey protein

It is among the best supplements for increasing muscle mass. Without a doubt, one of the most important most studied, and most scientifically supported is protein powder. Because they provide us with an amount of protein quickly and conveniently at a fairly affordable price.

Without a doubt, whey protein is one of the best proteins on the market, especially for its price-quality ratio. But it is not always necessary. You only need it if you are not able to meet your daily protein requirements through food.

17. Healthy fats

Many of those who think about having a better body are afraid to talk about fats and much more about consuming them. But it is that there are fats that are essential for the growth of our muscle mass. You need to understand that healthy fats play a very important role in hormone production.

That of growth and also testosterone, which are responsible for muscle growth and strength. When we talk about healthy fats we are referring to the polyunsaturated and monounsaturated fats.

You can get them in fish such as salmon. Also, you can get them in green leafy vegetables, nuts, almonds, olives, avocado, and seeds. Besides, they are present in certain types of oils such as olive oil.

Selection of healthy fat sources. Top view.

18. Coffee

I will talk about the incredible benefits of caffeine for health in the future. But this time we will talk about how with 1 or 2 cups of coffee you can increase your performance in training for muscle gain.

Coffee will help you do better training and can also reduce muscle pain that usually appears after routines. Caffeine has been shown to improve performance and strength during exercise.

It has resulted in increased muscle mass. But not just any coffee, forget about instant coffee, and always look for grain coffee. Include them in foods to increase muscle mass. This way, you will have a lot of energy to carry out muscle mass exercises.

19. Pork

We are talking about chicken that is well known in the gym scene and also about red meat. But we could not forget the pork as a fundamental food in a diet for muscle gain. Pork has a good protein content that can help you achieve your goal in grams of protein per day. It is rich in vitamin B and is a natural source of creatine. And as we already know, creatine helps you increase muscle strength.

20. Oysters

Oysters are the best foods to increase muscle mass. They are a rich source of foods rich in protein, low in fat, with a lot of iron and omega 3. Not only do these help increase muscle mass, but they also provide you with energy. When you have energy, you work out better. Oysters are good for those who go to the gym and lift heavy dumbbells and weight.

21. Nori seaweed

Nori seaweed is widely consumed in Japanese cuisine. It is that seaweed that we usually see that is used to wrap sushi in Japanese restaurants. It provides antioxidants such as selenium and contains iodine. And if you want to enjoy a good snack we have some nori chips with nuts that are spectacular.

Tips for increasing muscle mass

Foods to increase muscle mass alone are not enough, you should also know how to eat them and when to do it. For this reason, we want to complement this article with some good tips that you can apply to your eating habits to achieve excellent results.

Eat more protein to gain muscle

Since for muscle growth, they are of utmost importance. If you aim to consume between 20 to 30 grams of protein per meal, you can more easily meet your protein requirements. A daily protein intake of 1.4-2.0 g / kg is sufficient for most people who exercise.

However, a higher intake (2.2-3.0 g / kg fat-free mass / d) may be needed to maximize the maintenance of muscle mass in subjects who exercise and have a low-calorie diet. Especially in those seeking a muscular definition.

There is also evidence that increased protein intake (> 3.0 g protein/kg body weight/day), when combined with resistance exercises, can promote fat loss.

Eat enough carbohydrates

For the body to use protein as an energy source, it is necessary to meet daily carbohydrate needs by consuming a normal diet. (I.e. 45-55% Carbs [3-5g / kg / day]).

Unless you are on a ketogenic diet and have to limit your intake to less than 5% of your total calories. Leaving the remainder of the calories (After calculating the proteins) to the fats.

Eat healthy fats

They help protect the muscle from catabolism. Fats allow us to train at a higher intensity. The dietary recommendations for fat intake for athletes are similar or slightly higher than the dietary recommendations. This is for non-athletes to promote health.

High-fat diets appear to maintain circulating testosterone levels better than low-fat diets. Thus, this promotes increased muscle mass. In general, moderate consumption of fat is recommended (approximately 30%). With the exception that you are practicing a ketogenic diet and you have to dedicate a higher percentage to fats (generally up to 75%).

Eat after training

A good portion of protein with some carbohydrates so that your body recovers the lost nutrients. Or you could also opt for a protein shake. According to studies, ingestion after exercise (immediately until after 2 hours) of high-quality protein sources highly stimulates muscle protein synthesis. Similar increases have been found when high-quality protein is ingested immediately before exercise as well.

Carbohydrates before and after training

Before training, get used to eating slow absorption carbohydrates that allow you to resist more intense and heavier workouts. And they are also important for before your training. Do not forget to add carbohydrates in the list of foods to increase muscle mass.

Drink plenty of water

We have repeated it hundreds of times and we will continue repeating it. Drink water before, during, and after exercise. Always keep a bottle of water on hand so you stay hydrated throughout the day. Exercise performance can be significantly affected when 2% or more of body weight is lost through sweat. Therefore, water consumption is of utmost importance. Food for fitness along with water work better.

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