What is the ideal diet to increase muscle mass, according to nutritionists

To increase muscle mass, one of the pillars recommended by specialists is to create a nutritional plan that promotes tissue formation and increases energy.

With this premise, the proposal of María Rosario Pastor Martín – director of the nutritional program of the Isabel I University of Castilla – and Juan Francisco Mielgo Ayuso – nutritionist and doctor of the University of the Basque Country – is to increase body water, add calories totals and increase your intake of proteins and carbohydrates.

“The goal is to synthesize more muscle tissue and have a positive nitrogen balance,” they explain in a note on the Cuidate Plus website.

However, it is good to clarify that this type of diet must be designed based on the person and their characteristics, taking theirs into account kilocalories possible and the distribution of macronutrients and micronutrients.

What foods help increase muscle mass?

The note lists the following protein options.

• Egg.

• Lean meats.

• Oatmeal.

• Peanuts.

• Blue fish.

As for the proportions, some doctors suggest increasing by one gram muscle mass An extra 22 grams of protein is needed.

At the same time, they must be selected carbohydrates which facilitate protein synthesis. Some of the suggested options: cereals, legumes and tubers. Also highlighted is the consumption of banana, which provides important doses of potassium, and olive oil as a healthy fat.

Who can carry out this plan

According to nutritionists, this type of diet is designed for athletes or those who are underweight.

The caveat is not to overindulge in protein and only do so when trying to gain muscle mass.

Another fundamental point is that it will only give good results if accompanied by adequate training. “It’s useless to eat very well if I don’t train at all,” summarizes nutritionist Maria Gil.

It is also good to remember that in case of specific health situations it is essential to consult your family doctor.