Eating carefully to keep your muscles healthy and well-nourished has a number of benefits. It helps avoid fractures. By strengthening connective tissues, bone density increases, lowering the risk of injury and osteoporosis development. Several advantages of a healthy muscle mass include the following:
a. Boost your metabolic rate: Our resting metabolic rate increases in direct proportion to our muscular mass. That is, you can burn calories passively.
b. You improve your quality of life: For example, increasing muscular mass enhances balance, regulates blood sugar levels, improves sleep quality, and calms the mind.
c. Improve your posture: Additionally, it can aid in the prevention of nonspecific back soreness (the cause of which is often not discovered).
How long does it take to gain muscle?
If, in addition to eating properly, you aim to build muscle through a workout regimen, you should be aware that a variety of variables affect the outcome. To begin, genetics. In this position, we are helpless. The other 3 vital components are:
- The manner in which the training is conducted.
- Feeding.
- Rest.
Individuals new to bodybuilding may detect increases in muscle volume over the first two months, but this is due to increased muscular glycogen stores, which retain fluids.
In this instance, it is necessary to consider the long term. To achieve visible muscle build requires time and commitment. Although the first year at the gym shows hints of muscle growth, it is not until the second year that obvious improvements occur.
Why should you take care of your muscles?
If we have not been consistent and regular with our physical activity throughout our life, we can lose up to 8% of our muscle mass beyond the age of 40. Everything accelerates from there: if we continue to live a more sedentary than active lifestyle, this loss will increase by up to 15% by the seventh decade of life.
These facts may appear trivial at first glance, but maintaining a healthy muscular system (and delaying the “loss” stated above) contributes significantly to having a stronger, more resistant, and healthy body.
Ensure that you are getting the recommended quantity of protein in your diet now in order to take better care of your body. These are the 12 foods you must incorporate into your diet if you want to increase your muscle mass.
1. Spinach
This vegetable is a good source of glutamine, an amino acid required for lean muscle mass growth. Additionally, it contributes to the enhancement of endurance and muscle tone. Moreover, you can make an amazing salad with spinach additions. When carrots, fresh cheese, and walnuts are combined, light and the protein-rich first course are created.
2. Low-fat dairy
Milk and its derivatives are a good source of animal protein (yogurts and cheeses). What matters is that you choose their low-fat or skimmed milk alternatives. If taken at night, they will help you sleep better and recover faster, as they contain tryptophan, an essential amino acid that aids in the control of insomnia.
Cottage cheese, which is identical to cheese but without pressure, is a wonderful treat for the muscles since it includes casein, a slow-digesting protein.
3. Eggs
This cuisine is considered to be one of the most diverse on the market. It stresses the high concentration of nutrients, their bioavailability (in comparison to nutrients found in other diets), and the amino acid balance of its protein. The white portion contains the bulk of proteins, while the yolk portion contains the majority of lipids.
4. Turkey and chicken
We can build muscle while avoiding saturated fats present in red meats such as beef or lamb by consuming the proteins found in white meats such as chicken, turkey, or rabbit. Every 100 grams of chicken breast has 30 grams of protein.
It is not suggested to cook it in the batter. If feasible, grill the breasts and stay away from sauces and mayonnaise unless they are low in fat.
5. Vegetables
Animal products include a significant amount of protein. Several foods, particularly legumes, provide the body with this vitamin as well.
When ingesting protein foods of vegetable origin, it is necessary to supplement with foods that contain all of the amino acids required by humans. For instance, a chickpea or lentil dish with rice is a delectable pairing. Additionally, legumes possess a high magnesium content, which may help alleviate cramping.
Furthermore, its fiber content assists you: some research indicates that a low-fiber diet promotes muscle contractions.
6. Tuna
It is one of the few foods that is almost fully protein-based, easily digestible, and fantastically for muscle mass development. Tuna has a higher protein content (23 grams per 100 grams) than meat.
Once ingested, omega 3 promotes the production of proteins that aid in the repair of injured muscles and reduce the risk of ramps. Other oily fish, such as salmon and sardines, contain a similar amount of omega 3 fatty acids. Tuna prepared on the grill with garlic, lemon juice, and parsley is a delectable preparation method.
7. Red meat
Meat is a highly protein-dense food. The highest concentration of this vitamin is found in horse meat, followed by beef, veal, and pork. However, chicken meat is preferred since it contains the same amount of protein as horse meat but includes significantly less fat, making it a much healthier option.
York ham (18 g protein per 100 g) and Serrano ham (15 g protein per 100 g) are also protein-dense.
8. Peanuts
Although they are not the finest source of protein, they give a complete protein when coupled with legumes or whole grains. Peanuts, walnuts, and almonds contain the most protein of any nut.
A handful is an excellent breakfast or mid-morning snack. However, avoid overindulging, as these foods are high in calories. 567 calories are contained in 100 grams of peanuts. Additionally, nuts and other seeds (such as sunflower seeds) are high in magnesium, which is required for muscle tone and injury prevention.
9. Sweet potato
Roasted sweet potatoes are an excellent source of potassium, which is required for muscle building. It contributes to the body’s water balance, nerve impulse transmission, and muscular contraction. Additionally, a tiny bit is sufficient to make you feel full, and its sweet flavor will tempt you to eat something less nutritious.
10. Plantain
It contains three critical nutrients for your muscles in addition to a high carbohydrate content, which is necessary for any form of muscular workout. It contains the most potassium of any meal and is also a rich source of magnesium and calcium. Additionally, it has been shown to be highly useful in minimizing muscle spasms.
11. Avocado
Avocados contain about 1,000 milligrams of potassium. You may incorporate it into salads, serve it as a treat, or spread it on toast in the morning to prime your muscles for the day.
12. Vitamin C
Any citrus fruit would suffice, as vitamin C is essential for the formation of collagen, a protein found in muscle fibers that helps keep them flexible. Each day, consume an orange (or two tangerines) and two kiwis to ensure your body receives an adequate amount of this vitamin.
