What is the best protein for gaining muscle mass in women?

Show off the best body possible, the one that is closest to the hourglass, with the greatest firmness muscularit is the aspiration of all women.

This is why we do physical exercises and play sports. We follow various diets, weigh ourselves and look in the mirror to check the results.

Of course, men are not excluded from this goal, But men’s and women’s bodies don’t work the same way. This is why we pay particular attention to the female profile.

What should women do to strengthen muscles without food turning into fat and adipose tissue being deposited in the abdomen?

What to do to increase muscle mass

The blog Protect and adapt gives us some exclusive advice for women who want to shape their body according to their desires.

1. Mentalize yourself

You have to be aware of the goal. Showing off your biceps, abdomen and leg muscles has long been a male attribute. Women have recently gained that spot as an object of beauty. You must be armed to defend your position against various prejudices that should not alter your mission.

2. Pay attention to hormones

Believe it or not, The menstrual cycle has to do with the goal of increasing muscle mass. The generation of estrogen during menstruation affects protein production. So you need to take your menstrual cycle date into account when coordinating your exercises.

3. Plan a routine

Consistency is essential to achieving success in this company. Daily frequency, fixed times, amount of time dedicated to each muscle and progressive increases in strength and time until you reach high intensity to see results. The ideal is to increase the weight more than the repetition. You should also include cardiac resistance exercises and know that female rib cage and muscles are smaller than those of males.

4. Sleep well

Rest is essential for muscle recovery. Relaxation during the night is necessary to be able to strengthen them the following day. Ensuring 8 hours of sleep at night rebalances activity and the body. Lack of sleep is also linked to a greater tendency towards junk food, fats and sugars.

What is the recommended protein for gaining muscle mass?

The basis is a balanced and healthy diet. Hydration is essential for the muscle to lengthen. And proteins are essential, especially the ones called super proteins which are those that contain all the essential amino acids.

The most recommended protein when reaching the goal of increasing muscle mass is albuminand the food that provides it in greatest quantity is the egg, assures the Portal of the world of sport.

Since harmful fats will be discarded, Fried foods, sugars and processed (industrial) foods should be avoided). Therefore the recommendation is consume hard-boiled or poached eggsfavoring the egg white, which contains the desired proteins, and minimizing the yolks, which contain lipids that are transformed into adipose tissue.

Legumes, with their proteins and minerals (especially zinc), collaborate in the muscular mission. The advice of Protect and adapt is to avoid them before training and incorporate them after.

Berries, especially blueberries, allow you to lose weight and develop muscle tissue. To round out your diet, include red meat, poultry, fish (salmon, tuna and sardines) and nuts, which provide high-quality protein. And don’t consume butter, replace it if possible with olive oil or margarine.