What can I eat to gain muscle mass?

We know that winning muscle mass It is beneficial for anyone’s body, but especially when you reach old age, where we lose strength natural and decreases our lean muscle mass. Based on this the question arises: what can I do as a snack to gain muscle mass?

Keep your muscles healthy and active they help more things, such as having good posture, moving smoothly, protecting vital body parts, preventing injuries and reducing body fat. In short, increasing muscle mass means maintaining quality of life by keeping your fat percentage under control.

Naturally, for this reason exercise is key. Leading a life far from a sedentary lifestyle is important, but it’s not the only thing. The combination is completed with good nutrition and better rest. They are as important as doing physical activity. Furthermore, not all physical activity serves to increase muscle mass, and there are also foods that more or less help us to this end.

It is worth remembering that it is always advisable before starting to do physical activity or decide to follow a diet consult a clinical doctor or nutritionistas well as seeing the physical part with a professional trainer.

What can I eat to gain muscle mass?

According to the specialized health portal CuídatePlus, muscle tissue is made up of approximately one 70% water and 22% proteinstherefore to increase muscle mass “it would be necessary to increase total body water, as well as an additional amount of energy”.

“A diet to increase muscle mass consists of increasing the energy of the diet (total calories). It is therefore a question of making high-calorie diet“, they continue. Which is to say that the key to developing a muscular physique is that you have to consume protein to this end.

Of course, a diet like this without training will not make you gain muscle mass, so it is excluded that physical activity is very important for this. So, at snack time, before or after training, you should consume something protein-based which helps stimulate the increase in muscle mass and the repair of muscle fibers, accelerating their development and growth.

According to an article published by the specialized site Tua Saúde, “before training, the ideal is to eat foods that have a higher carbohydrate content and a portion of proteins and good fats”, and this will help “maintain energy during training.” physical activity”.

However, if the snack is after training, he recommends “a greater quantity of proteins, antioxidants and calories in general to promote rapid recovery of muscle mass and stimulate muscle hypertrophy“The portal offers a series of possible protein snacks for this purpose.

Before training: Yogurt with fruit and oats; milk with cocoa and toast; banana and peanut butter smoothie; oat pancakes and avocado and banana smoothie.

As for post-workout snacks, name: sandwich with tuna pâté; omelet that can be topped with oatmeal, chicken or other protein; sandwich with chicken, tomato and eggs; a “quickie” or burrito with beans and chicken; or have lunch or dinner directly at that time.

Regarding the latter, he indicates that “lunch or dinner are excellent post-workout meals, since they are complete and contain large amounts of proteins. By adding rice and beans, in addition to providing carbohydrates, this combination also provides amino acids and proteins which will recover muscle mass.

Foods with lots of proteins

• Red meat.
• Chicken.
• Egg.
• Low-fat dairy products.
• Peanuts.
• Salmon.
• Tuna
• Avocado.
• Legumes.