Who wants to get results on muscle mass can not hope and focus only and exclusively in the workout. Of course, going to the gym regularly is a necessary work to increase muscle mass, but a factor mistakenly undervalued, but that is of paramount importance is nutrition.
If you want a firm body and defined you need to follow a good diet to increase muscle mass. Without the necessary level of protein, the body can not reach the desired level.
In addition to protein, you need water, vitamins, minerals, carbohydrates and good fats. Choose the best foods will make you benefit from the evolution muscle.
The best foods to include in a diet to increase muscle mass
Chicken – Chicken is a favorite food for those who train with weights and wants to increase muscle mass. A diet to increase muscle mass must include animal protein, indeed, they have a lot of saturated fat. It can consume about 100 grams of chicken, three times a week. However, keep in mind that you should not eat the skin.
Tofu – It is a food rich in calcium and protein, which helps protect the bones and muscles. There is also a significant amount of minerals and tofu can absorb much magnesium.
Beans and rice – It may seem strange, but this dish so typically Brazilian is very useful for building muscle. The combination of beans and rice is advantageous because the combination of amino acids present in both foods involves the creation of proteins. Eating these foods improves muscle recovery and supply of energy. You can eat this dish three times a week.
Egg – The egg yolk and egg white contain substances useful to support muscle development. The egg white has a wealth of ovalbumin, a protein comprising amino acid that is easily absorbed by the body. This component is so important that it is widely used in supplements of whey protein. In addition, the yolk has healthy fats such as omega-3 and monounsaturated fats, which facilitate muscle recovery after training. You can eat three eggs a week, preferably after completing the workout.
Banana – It ‘s very common to see people eating bananas before training, which does not happen by accident. Bananas are a good source of energy, and provide potassium, a substance that helps in the production of glycogen. You can eat a banana a day.
Almonds – Almonds are a great natural source of vitamin E and is also a great antioxidant. Therefore, the consumption of almonds before training helps to reduce damage caused by free radicals during the workout.
Salmon – Salmon is an excellent source of omega-3, a fat that helps reduce post-workout inflammation and also contributes to faster muscle recovery. According to experts, the faster the muscle fibers recover the greater lean mass gains.
These are just some of the ingredients that you can use in a diet to increase muscle mass. Follow a healthy diet, it is essential to build muscle the right way.
If you do not achieve the results you want and if you are sure that you are following a workout in the right way, you might try and add supplements to increase muscle mass that you can help improve your results.