What to eat to increase muscle mass: useful tips are announced

To increase muscle mass, you need to include a lot of protein and "good" fats in your diet. At the same time, it is important to monitor calories and consume more than you spend.

In addition to adjusting your diet, you should also exercise regularly, as this stimulates muscle hypertrophy, according to tuasaude.com.

How to increase muscle mass?

Consume more calories than you expend

This will help you increase lean mass quickly, as excess calories combined with exercise will help build muscle.

Do not skip meals

This will ensure that the body receives all the calories it needs, avoiding muscle loss during prolonged fasting. In general, you should eat 5-6 times a day, paying more attention to breakfast and snacks before and after training.

Increase the amount of protein foods

Protein promotes muscle growth. However, it is important that the foods it contains are well distributed throughout the day, and not concentrated in 2 or 3 meals. These include meat (beef, chicken, turkey), fish, cheeses, eggs, milk, as well as peas, lentils, peanuts, and chickpeas. You can also use protein supplements such as whey protein and casein.

Eat "good" fats

"Good" fats help reduce body fat storage and help increase the calories in your diet needed for muscle growth. They are found in foods such as nuts (peanuts, cashews, walnuts, hazelnuts, macadamia nuts, almonds), fish (tuna, sardines, and salmon), seeds (sunflower, chia, sesame), and olive oil.

Throughout the day, they should be added to snacks (whole grain pancakes, yogurt, smoothies) or main dishes.

Drink plenty of water

This is very important for stimulating hypertrophy because muscle cells need more water to grow. In case of insufficient water intake, muscle growth will be slower and more difficult. An adult should consume at least 35 ml of water for every kilogram of body weight. So, if you weigh 70 kg, you need at least 2450 ml of water per day.

Eat at least 2 fruits a day

Eating 2 fruits a day provides the body with vitamins and minerals that help to restore muscles after exercise and help to hypertrophy muscle mass. In addition, fruits and vegetables are important for muscle contraction, reducing fatigue during exercise, preventing cramps, and strengthening the immune system.

Avoid sugar and processed foods

It is important to avoid sugary and processed foods as they stimulate the accumulation of fat in the body. To avoid fat gain, you should avoid foods such as candy, cookies, cakes, toast, fast food, sausages, bacon, cheddar cheese, mayonnaise, tomato sauce, and dressings in general.

They should be replaced with whole grain bread, crackers, eggs, fish, lean meat, and cheeses such as cottage cheese, ricotta, or mozzarella.