To help you achieve the results you want, in addition to training, foods can help you gain muscle mass.
If you want to gain muscle mass, you need to consume foods that are rich in protein, which can be of vegetable origin, such as avocado, peanuts, beans and tofu, or animal protein, such as eggs, beef and chicken.
But our body needs us to also eat foods rich in carbohydrates, such as wholemeal bread or wholemeal pasta.
And also healthy fats, which can be found in avocado, salmon and tuna. These foods help to increase energy and physical disposition during exercise and also improve muscle recovery after training.
Despite this, when foods are not providing the necessary amount of protein to achieve the muscle mass you want, the use of protein supplements, such as whey protein and creatine are good options, but consult a doctor or nutritionist to start taking them. these supplements.
And what are the best foods for gaining muscle mass and that you cannot miss in your hypertrophy diet, see what they are below:
Fifteen foods that are good for gaining muscle mass
1- Red meat
In addition to red meat being rich in protein, it also contains iron, a fundamental mineral that helps carry oxygen in the blood, thus improving physical disposition during exercise.
2- Cheeses
Low-fat cheeses are full of protein and calcium, this is an essential mineral for muscle building and strength and, for this reason, it is a good choice to include in your breakfast or snacks.
3- Avocado
It is a fruit rich in monounsaturated fats and avocado is a great source of calories, thus increasing the amount of antioxidants in the body and energy.
Furthermore, this fruit is full of vitamin E, which helps to improve endurance and muscle strength, and also contributes to muscle recovery after exercising.
And avocado is also rich in potassium, this mineral can prevent cramps while training and muscle weakness.
4- Tofu
Being a vegetable food and produced by soybeans, tofu is a source of proteins that help with muscle formation.
As it contains excellent amounts of phosphorus and potassium, this food also contributes to improved performance and resistance during exercise.
5- Chicken
This type of meat has little fat and is a source of protein, and if you start eating chicken for lunch or dinner, along with physical exercise, it can help you gain muscle mass.
6- Lentils
This legume is rich in iron and vegetable proteins, this food contributes to the transport of oxygen in the blood, thus improving physical disposition and stimulating the production of muscle mass.
7- Peru
Turkey is low in fat, full of protein and is a type of white meat, it is also a source of B vitamins, especially niacin, which is a fundamental vitamin for cells to produce energy.
In addition, it is rich in magnesium and potassium, thus helping to improve physical performance, because they are essential minerals for muscle contraction.
8- Salmon
This species of fish is a source of omega 3, in addition to its proteins, with a healthy fat that has an anti-inflammatory effect, which helps with blood circulation and helps prevent muscle mass loss.
9- Tuna
O atum também é cheio de ômega 3 e rico em proteínas, ajudando no ganho de massa muscular. Esse tipo de peixe pode ser incluído nos seus lanches antes ou após os exercícios físicos.
10- Buckwheat
Buckwheat is a pseudocereal and is a source of carbohydrates, fiber, magnesium, proteins, calcium and potassium that can be ingested as whole grains or used as flour, and including them in your lunches and dinners is a great option.
11- Peanuts
Peanuts are also a legume, they are rich in protein and a source of magnesium, an essential mineral for muscle contraction, antioxidants that help with muscle recovery after exercise and B vitamins that are important for the body to obtain energy.
12- Amaranth
Like buckwheat, amaranth is also a pseudocereal that is a source of excellent quality proteins, and is also rich in vitamins, fiber and minerals, such as zinc, calcium and potassium.
This vegetable can be found as flour, seeds or grains, you can put it in vegetable or fruit salads, in smoothies, cereals or yogurts.
When making a pancake, you can add amaranth or when eating with a meal and replace the rice or pasta, for example. Find out more about this vegetable.
13- Milk
Milk is full of minerals and proteins, such as magnesium and calcium, which helps stimulate muscle contraction, increases performance during exercise and also contributes to muscle mass gain.
14- Eggs
The main protein found in egg whites is albumin, the egg also contains B vitamins and iron, which helps to improve oxygenation and the circulation of nutrients in the body, thus contributing to muscle growth.
15- Beans
Being a great source of vegetable protein, it can be a good choice to eat beans with cereals, such as whole-grain pasta, brown rice or corn, it has a large quantity and quality of essential amino acids for muscles to be formed.
The right thing about a diet to gain muscle mass is that all your meals need to have good sources of protein, and you have to include foods such as yogurt, cheese, meat and eggs in your snacks.
By following a diet like this, you guarantee a good amount of amino acids for your muscles throughout the day, contributing to hypertrophy.
Supplements for gaining muscle mass
For you to take supplements to gain muscle mass, you must be requested and accompanied by a nutritionist, who needs to verify the need to consume the supplement and what will be the best option for you to reach your goals.
Furthermore, the nutritionist can produce an individual eating plan that can help you increase muscle mass and take into account various points such as the type of physical exercise you practice, weight, age, health condition and the gender.