How you should eat tuna to gain muscle mass

He tuna It is a very versatile food to combine in the kitchen, a fish appreciated for its high nutritional value for health and more helps increase muscle mass.

Tuna contributes to the dishes proteins and omega-3 fatty acidswhich are very healthy.

“Omega-3 fatty acids are a type of polyunsaturated fat that we need strengthen neurons and for other determining functions”, summarizes the publication of the National Institutes of Health (NIH) of the United States.

Furthermore, they explain, “they help keep the heart healthy and protected against a stroke and in case of cardiovascular diseases”.

“Eating at least one or two servings of fish a week, especially those rich in omega-3 fatty acids, appears to reduce the risk of heart disease, particularly sudden death,” they describe Mayo Clinic, non-profit organization dedicated to clinical practice, training and research.

Furthermore, it contains high quality proteinkeys of growth of muscle mass.

In short, it is a food rich in fat-soluble vitamins, such as A and D, and B vitamins, such as B2, B3, B6, B9 and B12.

How to consume tuna to increase muscle mass

If the goal is to increase muscle mass, tuna is the right food.

Versatile like few others, it is the perfect ingredient for making dishes of all kinds: salads, stews, grills.

Specialists always recommend eating it fresh or canned, preferably in oil, as an easy way to do it take care of your muscles and make them developthey explain on the site Fitness guide.

Its high protein content ranges from 20% and 25%it is easily digestible and the body quickly assimilates it and uses it fully to repair fibers damaged during exercise and encourage the creation of new ones.

And they expand by comparison: Proteins are macronutrients that act as the “building blocks” needed to shape muscles.

For example, including tuna in a pre-workout meal or snack is a great way to do this prepare and protect muscles for strength work what they will do.

After training you can eat a piece of grilled tuna the best “medicine” repair muscle fibers.

Anyway, It is always important to consult a doctor before making a decision related to food and health, in order to provide the best diagnosis.

Which foods have the most protein for muscles

A change in eating habits should accompany the exercises, experts say.

In such a context, it is worth taking note of the site Your Saude lists the main foods with high protein content.

Chicken. It is a type of white meat rich in protein and low in fat, so it could help increase muscle mass.

Red meats. In addition to being rich in protein, they also contain iron, an essential mineral that is part of red blood cells, which are the cells responsible for transporting the necessary amount of oxygen to the muscles during physical activity.

Egg. We are talking about one of the most complete foods that exist. It contains the quantity of nutrients, their bioavailability (in relation to nutrients present in other foods) and the balance of amino acids in its proteins.

Low-fat dairy products. A precious source of protein of animal origin. The important thing is to choose the skimmed or lean version.

Peanuts or groundnuts. Contains protein and magnesium, an important mineral for muscle contraction. And it adds B complex vitamins, necessary to give energy to the body; and antioxidants, essential for muscle recovery after training.

Avocado. One avocado provides about 1,000 milligrams of potassium, the health site says. A recommended option is to spread it on toast during breakfast to prepare the muscles first thing in the day.

Salmon. This fish is rich in omega 3, a healthy fat that has an anti-inflammatory effect on the body, improves blood circulation and prevents the loss of muscle mass.

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