The 9 foods with the most protein to increase muscle mass

I earn muscle mass helps to have a stronger and more resilient body, and provides numerous health benefits. In this sense, protein-rich foods play a vital role.

Not only is physical activity important to develop the body, but a diet and other care must accompany the process of changing habits.

What are proteins and their function

“Protein is an important nutrient that builds muscle and bone and provides energy. It can help with weight control, as it helps the person feel full and satisfied with meals,” he summarizes Medline, US National Library of Medicine.

And expands: “The healthiest are the leanest, which means they have the least amount of fat and calories compared to other options.”

However, the value of protein goes far beyond achieving ideal weight or building muscle.

These macronutrients are essential for the bodyas they also provide energy, regulate cell activity and function, and help strengthen the immune system.

Benefits of gaining muscle mass

• Avoid fractures. By strengthening connective tissues, bone density increases and the risk of injury and osteoporosis is reduced.

• Increase metabolic rate. With more muscle mass, the higher the resting metabolic rate. It implies that you can burn calories by doing nothing.

• Get quality of life. The increase in muscle mass improves balance, regulates the amount of sugar in the blood, improves the quality of sleep.

• Improve your posture. It is used to avoid non-specific back pain.

Foods with more protein to increase muscle mass

As we said, a change in mealtime habits must accompany the exercises given.

In this context, to take note, the Tua Saúde site lists the main foods with a high level of protein.

chicken

He Chicken is a type of white meat that is high in protein and contains little fat, so adding it to lunch or dinner, combined with proper physical exercise, could help increase muscle mass.

Also, it has vitamin B12. Its nutritional value: 239 calories per 100 grams and 27 grams of quality protein, says the site Know how to live.

Red meat

In addition to being rich in protein, red meat also contains ironan essential mineral that is part of red blood cells, which are the cells responsible for carrying the necessary amount of oxygen to the muscles during physical activity.

Iron deficiency can cause weakness and fatigue. But be careful, specialists recommend Do not consume it more than once a week.

Egg

The egg is considered one of more complete foods that exist. It contains the amount of nutrients, their bioavailability (in relation to nutrients found in other foods) and the balance of amino acids in their proteins.

The most of proteins are found in the white, while the fats are concentrated in the yolk. They add vitamins of the vitamin B complex.

Low-fat dairy products

You will find a valuable source of animal protein in milk and derivatives such as yogurt and cheese. The important thing is to choose your versions skim or low-fat.

Consuming them at night also promotes rest, thanks to its tryptophan content, an amino acid that helps control insomnia.

Peanuts or peanuts

Peanut or peanut ha protein and magnesiuman important mineral for muscle contraction.

But there’s more, add the vitamins of the B complex, necessary to give energy to the body; and antioxidants, essential for muscle recovery after training.

Salmon

In addition to being rich in protein, salmon is rich in omega 3a healthy fat that has an anti-inflammatory effect in the body, improves blood circulation and prevents the loss of muscle mass, explains Your Saude.

Tuna

Tuna is one of the foods made up almost exclusively of protein, it is easily metabolized and is a perfect ally to increase muscle mass. A fact to keep in mind: it has a higher protein content with a higher biological value (23 grams per 100 grams) than meat.

Its omega 3s promote the production of proteins that improve the recovery of injured muscles.

Avocado or avocado

One avocado provides about 1,000 milligrams of potassium, the health site says.

include it in saladseat it from Sweet OR spread it on toasted bread in the morning to prepare your muscles from the first thing in the day are great options.

Legumes

Animal foods are an excellent source of protein. But there are also some origins vegetables, such as legumesThat supply this nutrient to the body.

It is important to combine them with other foods that complete the list of amino acids. For example, chickpeas or lentils with rice.