What if I told you that you could retain or even gain more muscle mass and strength with less training? Have you ever noticed that you train more and more but you do not advance as much as you would like? Well let us tell you that the secret is in your nutrition.
Trainers are used to seeing people who train hard but don’t give a damn about nutrition. So the time and effort you spend on training is a waste. Why do they sabotage their own success? Because they think nutrition is complicated and want to avoid the subject.
In fact, one of the successes of our PRAMA BODY CHALLENGE is precisely to include a fundamental part in each one’s routine: dietary guidelines appropriate to their needs and goals. Magic? Absolutely. Constancy will be what makes you get everything you want.
10 foods that will help you gain muscle
Ignoring nutrition is not an option. Knowing how nutrition works will help you use it to improve your fitness and strength. This works for any and all physical goals you have, be it general fitness maintenance or increased muscle mass.
Nutrition is (ALMOST) everything.
To start with, here is the list of the 10 most effective foods to gain muscle mass and lose fat:
1. Lean meat
This should be a staple of your diet if you want to gain muscle mass and follow an omnivorous diet. Lean meat is loaded with all sorts of nutrients that support muscle growth, including iron, zinc, and B vitamins. Most importantly, it provides your body with high-quality protein (not all protein is created equal), and a high level of of amino acids that work with insulin to promote muscle growth.
For those trying to lose weight, this should be great news – a 3-ounce serving of lean beef provides about the same amount of protein as 1.5 cups of beans, but at half the calories.
2. Chicken without skin
Like beef, chicken is an excellent source of high-quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. Of course, there are many ways to cook and prepare chicken. In any supermarket you can easily find chicken meat cut into individual portions that can be seasoned and cooked quickly. oh! Battering some wings and frying them later is not worth it 😉
3. Fat-free whipped cheese or cottage cheese
Not many people know this, but cottage cheese is almost entirely pure casein protein. Casein is a slow-digesting protein, which means it’s perfect for muscle maintenance. This is especially helpful for people who have no choice but to go long periods without eating. Cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients.
4. Eggs
Eggs contain high-quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. Eggs are not harmful to your health, as numerous studies have already shown, so you can include them in your diet without fear.
5. Whey protein
There’s a reason whey protein supplements are the most popular supplement in the fitness industry: they provide a quick and convenient source of protein at an affordable price. Bodybuilders typically use them when they wake up, right after their workout, and mixed with some of their meals.
For the rest of us, a scoop in a shake or smoothie right after our workouts can be very effective for building muscle mass. It’s important that you continue to get high-quality protein from whole foods and use whey protein as a boost.
6. Tuna and other fish
Fish is high in protein, low in fat, and rich in omega-3 fatty acids. Omega-3s are essential because they aid in fat loss and ensure the proper functioning of body processes, such as metabolism.
7. Avena
Oatmeal is a great source of carbohydrates due to both its low glycemic index (GI) (link) and the fact that it is minimally processed. The benefits of a low GI diet include:
- Better micronutrient profile and more fiber
- Increased satiety
- decreased hunger
- Lower subsequent energy intake (second meal effect)
- Loss of fat
In short, low GI foods can enhance fat loss for those looking to lose weight, and provide a constant source of carbohydrates for muscle preservation.
Wait, aren’t carbs bad? Not if you eat them right. Take a look at this article on how to include carbohydrates in your diet in a healthy way.
8. Whole grains
Whole grains are more efficiently digested and provide more nutrients than refined grains. This promotes sustained levels of energy and overall health. In particular, brown rice can help increase growth hormone levels, which are critical for promoting lean muscle growth, fat loss, and increased strength.
9. Fruits and vegetables
Fruits and vegetables are a rich source of antioxidants, which are essential for healthy immune system function. They also provide tons of other nutrients, like vitamin C, vitamin E, and beta-carotene. Lastly, your body requires the fiber that these fruits and vegetables provide to aid in proper digestion and nutrient absorption.
10. Healthy fats
The idea of ​​consuming fat makes some cringe, but good fats are essential for muscle growth. In fact, they play an essential role in the production of hormones (testosterone and growth hormones), which help fuel muscle growth and strength gains. Furthermore, fats are necessary for many important maintenance functions.
Polyunsaturated and monounsaturated fats are good fats. They can be found in salmon, other fish, nuts, leafy vegetables, oils such as flaxseed, avocados, and seeds. They are also rich in omega-3 and omega-6 fatty acids.
The important thing is that this is not a sprint, but a distance race. You already know: perseverance is the key to get you an opposition, finish a project at work and get a heart attack body. Are you going to redo your shopping list?
