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Check out 7 nutrition tips to gain muscle mass

Gaining muscle mass is important not only for aesthetic purposes, but also for healthy living and aging. Having a good amount of muscle mass reduces the risks associated with sarcopenia, a condition characterized by loss of strength and muscle function, which may be associated with a greater risk of falls and fractures.

On the other hand, gaining muscle mass can often be challenging. For this process to be effective, it is necessary to combine the practice of physical activities, especially weight training, with a healthy, balanced diet with the right amount of macro and micronutrients essential for building muscles.

Next, with the help of nutritionist Karinee Abrahim, from Instituto Nutrindo Idealis, the CNN list 7 nutrition tips to gain muscle mass . Check out!

1. Consume high-quality proteins in your daily meals

When we think about a diet to gain muscle mass, proteins come to mind. In fact, this macronutrient is essential for building muscles, as they are composed of amino acids that are important for repairing muscle tissue after physical exercise.

Therefore, one of the important tips for gaining muscle mass is consume high-quality proteins in, at least, 3 or 4 meals a day . “Be sure to include lean protein sources such as chicken, fish, lean beef, eggs, low-fat dairy and legumes at every meal,” advises Abrahim.

2. In addition to proteins, remember the other important nutrients

Proteins are not the only nutrients that should be part of a diet focused on gaining lean mass. “Complex carbohydrates are also essential, as they provide the energy necessary for intense training,” says the nutritionist. In this case, opt for brown rice, quinoa, oats, sweet potatoes and various vegetables.

To the good fats should also be part of this diet, as they play an important role in production of hormones related to muscle growth . “Choose sources such as avocado, nuts, seeds, olive oil and fatty fish”, he advises.

Last but not least, it is It is essential to eat more fiber in food. “They are essential for digestive health and the proper absorption of nutrients. Additionally, they help control blood sugar levels and maintain satiety,” he says. Fruits, vegetables, legumes, whole grains and seeds are good sources of fiber.

3. Include vitamins, minerals and antioxidants in your diet

Micronutrients, such as vitamins and minerals, should also be part of a healthy diet. In terms of muscle mass gain, they play roles in post-workout muscle recovery and protein synthesis. So it's worth investing in fruits, vegetables, dairy products, lean meats and whole grains to get a wide range of these nutrients.

Foods rich in Antioxidants are also important . “They help combat oxidative stress caused by intense exercise, helping with muscle recovery and reducing recovery time”, explains the nutritionist. Bet on fruits like blueberries, raspberries and strawberries, as well as vegetables like spinach, broccoli and peppers.

4. Establish appropriate meal times

To maintain consistency in a diet, organization is needed . This includes establishing appropriate meal times, including snacks in between. “This is important to ensure regular nutrient intake and maintain energy levels during training and during muscle recovery”, explains Abrahim.

It is worth remembering to have your last meal of the day at least two hours before bedtime. This prevents digestion from disrupting sleep — a factor that is also essential for better muscle recovery and, consequently, for gaining muscle mass.

5. Increase your caloric intake

To gain muscle mass, it is essential that caloric intake is greater than what is spent in training . This process is called “caloric surplus ” and, for this to happen, it is essential to increase caloric intake through healthy foods rich in different nutrients, such as proteins, complex carbohydrates and healthy fats.

A tip that can help with this process is to divide your food intake into several meals throughout the day. “This helps maintain a constant flow of nutrients and greater use of macronutrients”, explains the nutritionist.

6. Avoid ultra-processed foods and alcohol consumption

Some habits can hinder the process of gaining muscle mass. This is the case of consuming ultra-processed foods, such as fast food, soft drinks and sweets. Despite being high in calories, they are low in nutrients that are important for building muscle.

“They can contribute to the accumulation of body fat instead of gaining muscle mass, due to the low nutritional content of these foods,” says Abrahim.

Excessive alcohol consumption can also hinder the process of gaining muscle mass, interfering with muscle protein synthesis and post-workout recovery, in addition to adding empty calories to the diet.

7. Look for a nutritionist

All these tips are important and, for them to be carried out correctly, it is It is essential to seek guidance from a specialized professional , like the nutritionist. During the consultation, he will be able to assess your goals, your body composition, your level of physical activity and, based on this, determine the time and quantity of meals that will be eaten during the day, with the appropriate distribution of macronutrients.

Furthermore, it is the nutritionist who will indicate the need for supplementation of specific nutrients, such as protein (Whey Protein), amino acids and creatine, among others. “All of this is done based on the individual needs of each client, considering the objective of gaining muscle mass,” says Abrahim.

What is creatine used for? See how to use the supplement

Source: CNN Brasil

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