To achieve the increase in muscle mass naturally, it is advisable to consume foods that contain macronutrients (proteins, carbohydrates and fats) and micronutrients (vitamins and minerals) that participate in this purpose, as well as antioxidant foods that promote muscle recovery. muscle damage.
Here we present the best foods used in the daily diet for the development of muscle mass:
The egg has an excellent source of macronutrients such as protein , approximately 6.4 grams per egg and provides a modest amount of carbohydrates, as well as contains a significant contribution of polyunsaturated fats (approximately 5.72 grams per 100 grams of egg).
As for the micronutrients in eggs, which are directly involved in muscle development, there are vitamin D, vitamin B2, vitamin B9, vitamins D and E , and minerals such as zinc, sodium, iron, and potassium. That is why many studies support the consumption of this food for athletes and active people in sports training. (1)
Important: The recommended dietary intake of eggs is 3 to 5 per week. If you have problems with cholesterol, the intake should be reduced to 2 or 3 per week.
Chicken meat is an excellent source of protein, with approximately 20 grams per 100-gram serving. On the other hand, chicken meat contains low amounts of carbohydrates and a minimal amount of polyunsaturated fat. (two)
Regarding the contribution of micronutrients, chicken meat contains minerals such as sodium, potassium, iron, magnesium, zinc and B complex vitamins such as pyridoxine and folic acid. All these micro and macronutrients are necessary for muscle development.
Turkey meat is interesting because it is totally lean , protein stands out due to its high macronutrient content (for each 100 gr portion it is 22 gr.) Among the polyunsaturated fats, it contains omega 3 and omega 6 essential fatty acids and without presence of carbohydrates with a low calorie content.
To highlight: Regarding micronutrients, magnesium, potassium and zinc are present, and vitamins such as riboflavin, pyridoxine and folic acid. (3)
This fish is one of the best foods in the daily diet, since it belongs to the group of blue fish whose main characteristic is that they have omega 3 polyunsaturated fatty acids, with an important contribution to muscle development during training.
Note: Among the benefits of salmon , it is found that it does not contain carbohydrates and provides an interesting amount of protein (18.4 gr per 100 gr portion).
In addition, it contains minerals such as iodine, magnesium, zinc and vitamins such as riboflavin, pyridoxine and folic acid. These micronutrients play an important role in building muscle. (4)
Among the benefits of spinach , it is found that despite the fact that it has a low contribution of proteins, carbohydrates and low in calories, it provides good amounts of essential micronutrients in the maintenance of muscle mass in resistance training.
It contains magnesium, zinc and iodine among the most outstanding and important minerals, it also has high amounts of vitamins B2, B6 and B9, E and D. (5)
Note: Thanks to the glutamine that this vegetable contains, it allows the construction of lean muscle mass.
The lentil is one of the best options, since it is an excellent source of protein. Its protein intake is approximately 23.8 gr per 100 gr portion, representing 44% of the daily intake, it is very low in calories and its carbohydrate intake is not representative. (6)
Likewise, it contains sodium, iron, potassium, iodine , magnesium and zinc, as well as small amounts of riboflavin, pyridoxine and folic acid.
To highlight: Lentils can represent a substitute for meat with respect to the contribution of proteins for muscle growth.
7. Cottage cheese
Another food that can be used in the diet to increase muscle is cottage cheese, since it represents an excellent source of protein , is low in saturated calories and has a discreet percentage of carbohydrates.
It has among its micronutrients folate and minerals such as potassium, sodium, magnesium and selenium that acts as an antioxidant.
Note: Fresh cheese provides a protein called casein , whose function is to preserve existing muscle.
8. Red meat
Red meat is another food source for people, especially athletes, who want to increase their muscle mass. It has a high protein content, with 20 gr per 100 gr portion.
As for its fat content, it will depend on the type of cut and it does not contain carbohydrates. Likewise, it provides folic acid and minerals such as magnesium, zinc and selenium among others for the construction of muscle mass.
Note: The consumption of lean meat cuts is recommended to avoid the consumption of high amounts of calories.
One of the nuts with a high protein level is the peanut , with 27 gr per 100 gr portion. Peanuts contain a modest amount of carbohydrates and have a significant amount of omega 3, a polyunsaturated fatty acid. (7)
Among the micronutrients necessary for the increase in muscle mass are iron, zinc and magnesium as main representatives. It also provides riboflavin, pyridoxine, folic acid and vitamin E.
Note: This food should be eaten in moderation due to its high calorie content.
- Protein is the main macronutrient for increasing muscle mass.
- The best foods for increasing muscle mass come from various plant and animal foods.
- It is important to combine micronutrients and macronutrients with antioxidant foods and proper hydration, associated with intense physical activity.
- Eggs, chicken, turkey and salmon are foods with a large amount of protein that contribute to the increase in muscle mass.
- Lentils, spinach and red meat also provide large amounts of nutrients necessary for muscle building.
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.