For many men and women trying to increase muscle mass is not easy. As much as you fight and make an effort to train, if you don’t have a proper diet, it will be difficult for you to achieve the results you are looking for.
In the following article we will talk about the foods that benefit the objective of increasing muscle mass, allowing the concentration of calories that allows the generation and development of muscle tissue.
What foods should be eaten to increase muscle mass?
There are certain specific foods that benefit the goal of increasing muscle mass by including them in our diet. Therefore, the 11 best ones are mentioned and described below to take them into consideration and understand their use.
1. Beef
This is essential for the development and construction of lean muscle, due to its high content of protein, iron, zinc and vitamins. In addition to that, they provide a large number of benefits to the body due to the biological quality of their organic molecules. (1)
2. Pollo
A chicken breast contains a contribution of 30gr of protein for every 100 consumed. Without a doubt, an essential food for all those who seek to gain muscle mass. They are low in fat and rich in nutrients, so they not only fulfill the function of muscle development but also confer a large number of benefits to the body.
3. Natural tuna
Tuna is one of the most recommended foods for increasing muscle, as well as being vital in any diet. It is rich in protein and with a high omega 3 content. (2)
4. Eggs
They are recognized as the perfect protein to increase lean muscle and gain physical strength. In addition to being an incredible source of micronutrients.
5. Brown rice
Brown rice has been shown to influence the increase in growth hormone (GH) levels essential for stimulating muscle growth, strength gains and fat loss.
6. Soy protein
Among all the natural foods that help increase muscle mass, soy protein could not be absent. It is well known that all legumes are excellent and essential for our body, and their consumption allows us to replace red meat. Among these, soy is in first place since it contains a good amount of protein. (3)
7. Beetroot
Excellent source of betaine. This nutrient not only improves joint and liver repair, betaine helps athletes improve their performance by increasing their muscular endurance and increasing their physical strength.
8. Leche
Due to its significant casein and whey content, in addition to being a very complete food with nutritional and beneficial contributions to the body’s health, it is also rich in amino acids.
9. Wheat germ
This product is rich in carbohydrates and proteins, B complex vitamins, zinc, magnesium and has a good amount of branched-chain amino acids (BCAAs), so in addition to helping the body develop muscle tissue, it confers a great variety of properties and benefits.
10. Spinach
It contains an extraordinary source of glutamine, an important amino acid for muscle growth. It is a highly nutritious vegetable and its inclusion in the diet will allow the production of energy and obtaining many health benefits.
11. Queso cottage
Due to its considerable casein protein content, cottage cheese is an ideal source of protein to take before going to sleep.
If we maintain a diet to increase adequate muscle mass and learn to recognize the value of natural foods, together with an exercise routine proportional to our physical capacity, we can develop and increase our muscles in a healthy way.
Example of a diet to increase muscle mass
Scheduled for about 800 calories at breakfast
- two whole eggs
- a cup of oatmeal
- One slice of bread (preferably whole wheat) spread with peanut butter
- An orange
Scheduled for about 700 calories mid-morning
- A can of tuna accompanied with bread
- Two tablespoons of light mayonnaise
- A large banana with a cup of skim milk
- 12 almonds or walnuts
Scheduled for about 800 calories in food
- One and a half cups of brown rice, preferably
- A grilled chicken breast
- Half raw pepper and mushrooms to accompany
- Season with olive oil
- A piece of fruit
Scheduled for about 500 calories by mid-afternoon
- A smoothie for snack:
- 400 ml of milk
- 50g of oats
- 30 grams of protein powder
- A banana
Scheduled for about 800 calories at dinner
- a steak
- A medium measure of whole wheat pasta
- 2 large portions of boiled vegetables
- Season with olive oil
- A piece of fruit
- A yogurt
Key Findings
- Diet is the key to increasing muscle mass. Physical activity will never be enough to achieve this, so we must recognize the principle of action and ally ourselves with our diet.
- Foods rich in protein, of animal or vegetable origin, allow the construction and strengthening of muscle tissue. Therefore, we usually see that protein powder is a widely used supplement for physical activities.
- The recommended diet is stipulated from the amount of calories that must be ingested so that the physical activity carried out compensates for the production of muscle tissue.
- It is important to ensure a high intensity calorie intake without excessively increasing the amount of food eaten.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.