Foods to Increase muscle mass
Discover these 15 foods that will help you increase your muscle size
Perseverance is the most important to achieve an ideal physical factor. In the gym, it is to find a fitness program that gives us the results we want and then have the discipline to stick with it until the end. In the diet, it is getting enough proteins, control the amount and type of carbohydrates we eat, avoid refined sugars and saturated and trans fats.
But a diet that includes foods to increase muscle mass does not mean eating only chicken breasts and brown rice. In this article, we selected 15 very healthy foods that can help you increase your muscle mass.
Mackerel comes from the same family as tuna but has a higher content of omega-3, which helps to limit chronic inflammation generated by intense hypertrophy. Each fillet has a mackerel 85g 21g protein. Therefore, mackerel food is a good choice for anyone who requires a lot of protein.
Mackerel is one of the best foods to increase muscle mass contains a variety of nutrients, including large amounts of zinc, which is essential to maintain testosterone levels.
A 2011 study found that adding zinc to the diet of athletes can increase testosterone levels after exhaustive exercise. And a 2007 study on hormonal effects showed that zinc can also prevent the lowering of thyroid hormones resulting from intense resistance training.
Nitrates are found naturally in beet and have the ability to increase vasodilation and improve performance.
A recent study published in the journal Academy of Nutrition and Dietetics showed that eating two medium beets an hour and fifteen minutes before the improved exercise performance, reduces the level of perceived exertion and decreases the amount of oxygen required to complete training.
Beet opens the door to force your body to work harder than you normally would do, allowing you better performance and greater muscle growth.
This yogurt has many benefits along with a flavor that will make you feel full and satisfied. It can be used in the same way as regular yogurt, even as an appetizer, in recipes, desserts, and milkshakes.
Greek yogurt has twice the protein than normal yogurt plus Greek yogurt has up to 50% less sodium.
The manufacturing process of the Greek yogurt makes it maintain a higher concentration of casein, protein milk slowly digested body provides a constant supply of blood amino acids.
Like tuna, sardines are also found in cans ready to eat, however, unlike the tuna, which often comes in vegetable oil, sardines can be easily found in extra virgin olive oil at a great price.
Sardines also have 27 times less mercury than canned albacore tuna. Furthermore, 113g of sardines has 1.8 grams of fat omega-3, while the same amount of canned tuna contains only 0.3 grams. The omega-3 fats are well known for their beneficial effects on heart health, have also anti-inflammatory properties and can help combat inflammation and pain associated with joint weight lifting. They are also rich in leucine, an amino acid that plays a fundamental role in protein synthesis.
Sardines are rich in vitamin B-12, the vitamin that is associated with a healthy red blood cell formation. Red blood cells help fight disease and maintain a healthy immune system.
Kimchi is fermented cabbage mainly with spices and is appreciated as one of the national dishes of Korea. It is characterized by acid and pungent in flavor and avocado produces a slightly sour smell due to the fermentation process. Kimchi is full of essential vitamins and minerals that provide many health benefits. Kimchi is one of the healthiest dishes due in part to the fermentation process, which stimulates the growth of healthy bacteria along the intestinal tract. At least 200 Korean dishes contain a side of kimchi, often fermented with spices such as garlic and chili.
A 2011 study published in Nutrition Research found that adding kimchi to the diets of subjects for four weeks helped reduce waist size and body fat percentage while improved blood sugar control. This makes the kimchi is a potential ally to reduce excessive fat accumulation during the cycle definition.
A glass of chocolate milk is one of the best foods to increase muscle mass and can be a good replacement protein shake after workouts when he is not at hand. Chocolate milk naturally contains a mixture of proteins rapid assimilation (whey) and slow-digesting proteins (casein). Added sugars in chocolate increase the total carbohydrate content of the beverage, helping to replenish glycogen, promoting muscle recovery and promoting muscle growth by supporting protein synthesis muscle at the molecular level.
An additional advantage of chocolate milk compared to other post-training drinks is the presence of antioxidants in cocoa can help reduce oxidation stress-induced muscle damage that occurs after intensive training, especially drills that they emphasize enforced and negative repetitions.
Almonds contain more protein and fiber than most nuts will find in the supermarket. A full glass of almonds contains 160 calories and 6 grams of protein.
Almonds are also high in vitamin E, alpha-tocopherol, one of the best antioxidants that can be found in nature. They also contain high levels of vitamin B essential for energy metabolism perfect complement to any diet to increase muscle mass.
An adequate supply of nutrients to the muscles yes a key in the development of a lean, muscular physique factor. Vinegar can help do that. Animal studies show that the addition of vinegar to a meal rich in carbohydrates causes more carbohydrate amounts is stored as muscle glycogen.
This effect appears to be more pronounced when carbohydrates are ingested denser, like potatoes. Human studies show that the beneficial effects of vinegar on metabolism begin to appear after only one dose of two teaspoons.
Vinegar is the perfect complement to any salad and goes well with green beans. Add vinegar in your food after training to maximize glycogen replenishment effects last high-carbohydrate meal of the day.
Although avocado consumption was reduced muscle building diets because of the false belief they are high in saturated fat now know that provide a unique combination of nutrients that makes them an almost perfect lean mass builder food. The avocado contains on average 20 different essential nutrients, 250 calories, 10 grams of fiber and 15 grams of monounsaturated fat, i.e. healthy fats.< < < <
Research shows that the substitution of monounsaturated fat saturated fats can help reduce adipose tissue.< <
This will help improve the definition during a phase of volume, even if you win a little fat. Avocados can also improve the absorption of antioxidants known as carotenoids up to 15 times.< <
Carotenoids are important nutrients for cell growth and to maintain a healthy immune system.< <
Pea protein< <
Protein powders whey and casein are popular because of their convenience, but also due to its high levels of essential BCAA. However, overuse of these proteins can actually lead to the development of a mild allergic response, so it is good to change the protein source periodically.< <
Pea protein is highly digestible and, unlike many other vegetarian protein sources, contains “anti-nutrients” which inhibit the absorption and digestion of other nutrients.< <
Raspberries play several roles in building muscle. Improve digestive health so that the body is able to extract all the nutrients from the foods we are eating. They also contain the highest amount of fiber than any other berry.< <
Maintaining a diet rich in fiber, as part of a plan hypertrophy is important to “work” the intestines, ensuring muscle tone. Red raspberry color is indicative of the high content of antioxidants anthocyanins.< <
Research shows that antioxidants, such as anthocyanins, can increase your brain’s sensitivity to leptin, an important hormone responsible for regulating the metabolic rate and insulin sensitivity.< <
Kefir is a thick drink made by fermenting milk with kefir grains compounds of lactic acid bacteria, yeasts and polysaccharides.< < < <
The result is a tangy drink, slightly effervescent similar to yogurt that supports a healthy gut and offers numerous health benefits. Kefir is completely free of lactose, which is a viable option for people with lactose intolerance drinks.< <
Kefir also contains a unique blend of probiotics and bioactive peptides and a cup can provide 14 grams of protein quality.< <
Bioactive peptides of proteins found in fermented milk products like kefir has been shown to stimulate the immune system and the production of immunoglobulins. This is important because it can help counteract the stress that often occurs after an intense workout, prevents the immune system is weakened and can keep training hard and getting better.< <
A study showed that the Kefir may block the genetic signals that drive the growth of fat cells, which provides additional support for your efforts to maintain lean body mass.< <
Kefir will help keep the digestive tract functioning optimally by supporting the distribution of all food and nutrients you need to feed your body in order to make it grow.< <
Lentils are filled with fiber, protein and carbohydrates slow assimilation. Many sources of meat protein, are high in saturated fat, which can endanger many areas of your health. Lentils contain saturated fat and less than 1 g total fat.< <
Your body needs protein to maintain muscle mass and promote the healthy functioning of all your internal systems. A cup of cooked lentils contains about 18 g of protein.< <
Lentils are a healthy way to increase your fiber intake. Lentils contain soluble and insoluble fiber, which can improve digestive health, it helps to reduce cholesterol levels and maintain stable blood sugar. They contain vitamin C for the immune system and vitamin K, which aids blood clotting body in case of injury.< <
Foods high in volume and low in calories, such as broccoli and cabbage are usually withheld from muscle building diets because they can cause the early onset of satiety and fullness, so get a high caloric content is more difficult.< <
However, broccoli and cabbage are members of the cruciferous family and provide a hormonal advantage by reducing estrogen.< <
These kinds of vegetables, especially broccoli, contain several unique compounds and antioxidants that can help improve your health in a variety of different ways. Indole-3-carbinol and D-glucaric acid are the nutrients found in cruciferous vegetables that helps in cleaning excess estrogen and toxins from the body and allows to minimize the negative effects of estrogen in building muscle mass.< <
Brown rice is the traditional carbohydrate for diets that incorporate foods to increase muscle mass, but the quinoa, a grain that was once a nutritional staple of the Incas of Peru, offers several advantages, both nutritionally and in practice respect to classic carbohydrate.< < < <
The nutritional characteristics of quinoa may be due in part to the fact that not a grain such as rice, instead, the quinoa plant whose seeds are harvested and eaten, it is more like spinach, chard and beet.< <
A cup quinoa contains 222 calories, 8 grams of protein, more zinc and magnesium brown rice and almost double fiber.< <
But where it really stands quinoa as food to promote muscle mass gains it is in its amino acid profile and their place on the glycemic index.< <
The value of the glycemic index is just quinoa 53. This means you have a dose of carbohydrates slow assimilation, which gives you a constant infusion of calories and therefore energy after the meal. Unlike other carbohydrates Quinoa contains all essential amino acids.< <
From a practical standpoint, quinoa also gains: It cooks in just 15 minutes, three times faster than brown rice.< < <