6 Foods that help increase muscle mass… see more

 

It’s clear that to gain muscle mass you have to train consistently; but, apart from this, there are foods that help you increase muscle mass

Muscle tissue is composed mostly of water and about 20% protein. Therefore, if you want to gain muscle mass, you need to eat foods that provide plenty of protein, although you can also take commercial protein supplements. You should also consume fats and carbohydrates in appropriate amounts.

Foods that help increase muscle mass

First, to gain muscle mass, your diet must be balanced; that is, the total calories you consume must exceed your daily requirements. This is known as a hypercaloric diet or calorie surplus.

Furthermore, nutritionists suggest that protein intake should range from 1.2 grams per kilogram of body weight; and in some cases, even 2.5 grams per day. This will depend on the type of activity you do, its duration, and other factors.

Egg

Its protein composition is complete and balanced, as it contains all the essential amino acids. Egg protein is predominantly found in the white; however, the yolk also contains protein

Meats

Meat provides between 15 and 22% protein. It also contains minerals such as iron, zinc, and phosphorus.

One common question is whether red and white meats have different protein content. The truth is, there’s no significant difference between them. What may vary is the amount and quality of fat.

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DairyMilk proteins are considered to have high biological value. One hundred milliliters of milk contain 3.6 grams of protein, the most prominent of which is casein, making up 80% of the total. It is thanks to casein that dairy products such as cheese and yogurt can be produced.

Quino

Quinoa is a pseudocereal, a grain known since ancient times and originally used by the Andean peoples. In recent years, its consumption has increased in various parts of the world, thanks to studies demonstrating that it is a complete protein source compared to other grains.

Therefore, it provides 13 to 16 grams of this nutrient in 100 grams of food, as well as vitamins and minerals.

Legumes

Legumes are characterized by their high protein content, ranging from 17 to 25%. This proportion is similar to that of meat, however, its quality is affected.

Cereals

Cereals, especially whole grains, are foods with considerable nutritional value. They provide dietary fiber and minerals and contain almost no fat. Their protein content ranges from 7 to 15%. While this is not as high as in other foods, they are a food group that people consume daily.