Nutrition to increase muscle mass is crucial and there are perfect foods to help us achieve our ideal goal. Let’s find out together what to eat to put muscle mass in a healthy and fast, combined with the right workout.
Proteins for muscle mass: which ones to take? Certainly it is a question that many ask, especially with the arrival of summer and the dreaded trial costume. Increasing the muscle mass of the arms, legs, etc., is not an impossible task, since the right nutrition and the intake of the necessary proteins can be a first and optimal step to get better results associated with a targeted training, so as to obtain a real bodybuilder physique.
In fact, the diet to increase muscle mass provides a strong component of protein foods, usually of animal and vegetable origin, but in some cases it is also expected the intake of protein powder, supplements that should be taken with caution, under the endorsement by your doctor and your personal trainer.
One might mistakenly think that taking more calories is already necessary to achieve the goal of mass-raising, but it does not work that way. In fact, managing your diet to increase muscle mass quickly is possible, but only through targeted nutrition, which provides for the daily consumption of some specific protein foods, able to provide adequate intake. The quantities of these foods will then be balanced according to their mass, both lean and fat, but also and especially based on your daily training.
Among the best protein foods to increase muscle mass we have foods of both animal origin – such as meat, fish and eggs – and of vegetable origin – such as dried fruit, pumpkin seeds and watermelon -, the latter perfect solution for those who follow a vegan diet. Let’s get to know them more closely.
The animal proteins are perhaps the most popular among those who want to increase muscle mass through diet, as it is very common on our table and regularly used in the most popular recipes. We are talking about:
- Red meat: The most widespread and considered, since they are a high source of protein. However, lean cuts are preferred.
- White meat: The proteins contained in chicken and turkey are perfect for increasing muscle mass quickly.
- Pork: This can also be taken, but in moderate quantities and in any case always preferring very lean cuts.
- Eggs: Excellent source of protein, also rich in amino acids and vitamin E.
- Fish: Even fish, with its “good fats”, is among the things to eat to put muscle mass. Not all types of fish, however, are adequate.
- Whey and dairy products: What comes from milk has a high concentration of proteins. In the case of whey, if taken fresh daily, it is definitely advisable to powdered supplements; as for the cheeses, instead, lean ones are to be preferred.
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Those who follow a diet characterized by protein foods must necessarily combine animal derivatives with vegetables, so as to have a balanced diet. But vegetable proteins are also suitable for those who want to achieve their goal while maintaining a vegetarian or vegan diet. Here are the best vegetable proteins to be taken:
- Legumes: Beans, lentils, chickpeas are a high and healthy source of protein.
- Spinach: If Popeye taught us something, it is that spinach makes you strong and muscular. Suffice it to say that in 100 gr of boiled spinach there are about 5 grams of protein.
- Dried fruits: Almonds, pumpkin seeds, watermelon seeds, nuts and so on are complete protein foods. Given the high caloric intake, moderate consumption is recommended.
- Quinoa and chia seeds: Not very common on tables dedicated to Mediterranean cuisine, but decidedly optimal as sources of vegetable protein.
Protein powder to increase muscle mass: pros and cons
Often personal trainers recommend the use of supplements to increase muscle mass quickly, considering that not only physical exercise can achieve the desired results. There is also to say that protein powder make a significant contribution both during training, such as amino acids and creatine, both to replenish the mineral salts that are released during the day and / or after an intense workout. In addition, some are suitable for those who, despite their efforts, cannot put on weight.
In addition to the pros, there are some against the intake of these substances, with potential problems arising on the liver and kidneys in the first place, as well as allergies, intestinal swelling, diarrhea and pimples. So, do proteins to increase muscle mass hurt? The answer is no, but only if taken in the right dose, under medical supervision and without abuse.