The right formula for increasing muscle mass is made up of several factors that work together, and which you must take into account when you start this process. Before running to the gym, thinking that physical exercises are enough, you must reconfigure your meals, and the way you do your shopping, add to your daily diet a correct ratio of proteins, carbohydrates and fats, but do not neglect nor the power of supplements, with the help of which you will be able to achieve your goals correctly and efficiently. Liquids are also very important, so hydration should not be neglected at all.

Eating the right foods contributes significantly to increasing muscle mass , but it also has the role of helping the muscle in the recovery process after training, and keeping your energy level high. The amount of food for muscle mass is calculated according to the intensity of your training, starting from approximately 2 grams of protein/kilogram of body mass, for a person who performs training with an average resistance, a category in which most people fall, and reaching up to an intake of 3 grams of protein/kilogram of body mass, when we talk about training with increased resistance. Carbohydrates are equally important, so they must be consumed to avoid fatigue during training, but also for many other benefits. In time, it will become a habit to recognize foods for muscle growth, and to create an appropriate diet. To find out what are the foods for muscle mass, both for men and for women, and what is their top, as well as other important information, read the following article carefully.

Contents:

1. Foods for muscle mass and the optimal amounts to consume

1.1  Nourishes men's muscle mass

1.2  Nourishes women's muscle mass

2. Proteins from foods for muscle mass less known
3. Nutrition for muscle mass for beginners: basic rules and supplements

1. Foods for muscle mass and the optimal amounts to consume

Finding the perfect balance between proteins , carbohydrates, and fats is the secret underlying a correct diet for muscle mass. Your nutritional needs are, to a certain extent, personalized, being built on different criteria, including your gender. There are certain differences between the needs of the female body and the male body, based on the number of calories you consume, reflecting between the foods for muscle mass. A man needs to consume a greater number of calories, compared to a woman, but this factor is also influenced by weight and height, so you have to be very careful when establishing your daily caloric intake requirement. In general, a woman needs about 2000 calories daily, while her male version needs 2600 calories. At the same time, women need more calcium in their diet, to strengthen their bones, as they are much more prone to orthopedic diseases, but also iron, while men will take a larger amount of protein from their diet. It's time to see exactly, distributed according to sex, which is the top food for muscle mass.

1.1 Foods men's muscle mass

Did you know that the list of foods for muscle mass must include both proteins and carbohydrates, consumed at the right time to have energy when you train, but also for muscle recovery? Consider the following muscle foods, and combine them in such a way that you get the best results.

Among the best foods for muscle mass is the egg. Consuming the whole egg, both white and yolk, after training has the effect of 40% greater muscle development, than if you were to consume only its white. In addition, it has a large amount of the amino acid called leucine, which is essential in protein synthesis. Salmon is also at the top of the list, with a large amount of complex proteins, and omega-3 fatty acids EPA and DHA, which help reduce inflammation. A vegan alternative, which will provide you with all the essential amino acids for this process, is soy, but also fruits and vegetables, which offer fibers, vitamins and minerals, but also proteins in a lower percentage. Pineapple is a star fruit of nutrition for muscle mass, because it contains bromelain, which helps the digestive system by absorbing nutrients and proteins. And it has anti-inflammatory properties, which calm the muscles after an intense workout. If you avoid one of these foods with anti-inflammatory properties, it is good to use supplements for muscle recovery , which include the substances necessary for relaxation, de-tension, and reduction of inflammation at their level.

Don't forget dairy either, and if you have an intolerance, it's good to know that, at the moment, there are several lactose-free options, which will offer you some of the benefits of the classic options. You can choose low-fat dairy, or even Greek yogurt, which contains vitamin D, calcium, and potassium. It is ideal for muscle contractions, thanks to calcium, and for a high level of energy. In the category of meat-based dishes, add to your shopping list tuna, which will provide you with the necessary intake of essential omega-3 fatty acids, turkey breast, rich in zinc and protein, which at the same time maintains an optimal level of testosterone, as well as lean beef, with the same benefits mentioned previously, for turkey meat.

Broccoli, quinoa, and walnuts are already extremely well-known among those who consume foods for increasing muscle mass, as well as supplements for increasing muscle mass .

1.2 Foods women's muscle mass

Not only men want to increase their muscle mass, but also women, and this is wonderful, because they give up prejudices and worries about not looking too masculine. Strength is a quality that every woman hides inside, so why not let it come out? In addition, a healthy diet, accompanied by regular physical activities, is reflected in the physical appearance, which is the main element in building the self-confidence of the fairer sex. As you discovered previously, there are certain peculiarities of each sex, and needs derived from them, so that the foods for muscle mass in women differ, in a certain proportion, from those recommended for men, but the quantity is what makes the difference.

To reach the daily intake of proteins through foods with a low level of fats, you can choose lean beef or chicken breast, white fish, eggs, or dairy products, which also provide you with whey protein. Whole grains are an ideal source of fiber and a source of energy, which can be combined with quinoa, a food extremely rich in complex, healthy carbohydrates, vitamins and minerals. Among the foods for muscle mass, you must include omega-3 fatty acids, which also help with hormonal disorders. The ideal sources for them are fatty fish, in which category tuna falls, perhaps the most common type of fish on store shelves, nuts, and various types of seeds. Chia falls into this category, being a suitable option for both a regular diet and a vegan or raw vegan diet. They don't contain gluten, so if you have an intolerance, you don't have to worry, and you can prepare a delicious pudding in just a few minutes, which you can eat for breakfast, or as a snack between main meals. Among its benefits are the rendering of a feeling of satiety, and the strengthening of the bone system. You can get the important micronutrients from vegetables and fruits, but pay attention to the quantity of the latter, and the hours at which they are consumed, because some contain a high level of sugars.

Thus, you will be able to achieve the much-desired silhouette, and you will build a harmonious, toned, and strong body.

2. Proteins from foods for muscle mass that are less known

Protein is a macronutrient to consider when looking for foods for fast muscle mass. You have already discovered some of the foods that contain protein, but there are many more than those already listed. You probably haven't thought about some of them until now, but surprises are hiding everywhere. Let's discover new protein foods for muscle mass!

Shrimps are a surprising source of protein, with a percentage of about 20% for 100 grams of product. Even if you find it hard to believe, it is even a higher percentage than that recorded in the case of egg whites. What else can you say, it is a delicious food, with few calories, rich in vitamins, iron, and potassium. Pistachios are also on the list, with an amount of 6 grams of protein per 30 grams (the equivalent of a fist). Almonds also offer a generous amount, as do cashews, which are second only to pistachios, with only one gram less protein. Maybe it's the first time you've heard of this product, but flax seeds, or amaranth, have started to become more and more popular, thanks to the increased protein intake. Like quinoa seeds, amaranth also does not contain gluten, so it can be included even in a strict regimen, from the point of view of allergens.

If you are thinking of a fruit, then guava is the perfect choice, being at the top of the list of fruits with a high protein intake. A portion of 165 grams of guava contains up to 8% protein, along with vitamin C, macronutrients, and fiber. Pumpkin seeds are, in turn, an unexpected source of protein for most of us. A portion of 28 grams, includes up to 5 grams of protein, being an excellent snack, or a food added to salads. From the cereal category, we also add kamut, or Khorasan wheat, with 11 grams of protein per cup of product. You can cook it like rice, with a slight nutty flavor and a sweet taste, along with some healthy vegetables.

3. Nutrition for muscle mass for beginners: basic rules and supplements

If you are at the beginning of the road in building muscle mass, it is very important to take into account the advice strictly addressed to beginners, and not to people who already have a developed musculature, even practicing body building for a long period of time. You have to create your own nutrition plan for beginners' muscle mass, and understand certain basic rules. One of these is related to calories: your body needs more calories and energy than it consumes daily, so you don't have to completely skip carbohydrates and dietary fats. During the building of muscle mass, you will also gain a small layer of fat, but this is something perfectly normal, as long as the ratio of accumulated muscle mass is significantly higher. But let's develop this topic more.

Fats must be chosen carefully, because there are saturated fats, the consumption of which is good to have under control, these coming from meat, and certain dairy products, and unsaturated fats, of plant origin, which have many more benefits for the body. Avocado is a perfect example of where you can get these good fats. Another rule to keep in mind is the meal you eat before training. You have to think of your body as a machine, which will only work properly with the right fuel. If you don't eat the right foods, fatigue will make its way in the middle of training, and this lack of energy will prevent you from training properly and completely. The ideal meal includes a mixture of complex carbohydrates and proteins. The foods you choose must be light, without burdening you, and not earlier than 30 minutes before exercise. After training, this meal will change, because your body has other needs at this moment. It is necessary to introduce nutrients and carbohydrates that trigger the release of insulin, including Greek yogurt, milk, omelette, fruit, or oats. Supplements will help you gain muscle mass, if they are administered properly. In these cases, you can opt for pre-workout and post-workout type supplements , which contain amino acids, carbohydrates, fast-release proteins, and many other beneficial substances. Health supplements should not be forgotten either, being beneficial both for immunity and for the normal functioning of our body.

Hydration is as important as nutrition for muscle mass, and if dehydration occurs, fatigue will immediately set in, and your performance will be low. In this process, consume at least 3.5 liters of liquids daily.

Proper nutrition of your body is an essential step in muscle development, but patience and consistency in training can do wonders. Make sure you take into account all the suggestions necessary for your type, developing a food plan for muscle mass, and you will see how your body will reward you.

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Publication date: 13/07/2022