Foods to gain muscle mass are those rich in proteins, which can be of animal origin, such as meat, eggs and chicken, or proteins of vegetable origin, such as beans, avocado, tofu and peanuts, for example.
However, the body also needs foods rich in carbohydrates, such as wholemeal pasta or wholemeal bread, and healthy fats, which are found in foods such as salmon, tuna and avocado. These foods help to increase energy and physical stamina during training and improve muscle recovery after exercise.
However, when the diet does not provide an adequate amount of protein to achieve the desired goals, the use of protein supplements, such as creatine or whey protein, may be recommended by a nutritionist or doctor. See some supplements recommended for gaining muscle mass.
List of foods to gain muscle mass
The best foods to gain muscle mass are:
1. Chicken
Chicken is a food rich in protein and has a low amount of fat and, therefore, including this food at lunch or dinner, combined with physical activity, could promote muscle hypertrophy.
2. Red meat
Red meat, in addition to being rich in protein, also contains iron, an essential mineral that helps transport oxygen in the blood, improving physical stamina during training.
3. Salmon
In addition to proteins, salmon is a fish rich in omega 3, a healthy fat with anti-inflammatory effects, which improves blood circulation and prevents the loss of muscle mass.
4 eggs
In addition to being a great source of albumin, the main protein present in egg whites, the food also contains iron and B vitamins, which improve oxygenation and transport of nutrients in the body, favoring muscle growth.
5. Cheeses
Low-fat cheeses are rich in protein and calcium, an important mineral for strength and muscle contraction and, therefore, are an excellent option to include at breakfast or as a snack.
6. Atum
Tuna is a fish rich in omega-3 and a source of protein, promoting muscle hypertrophy. This food can be consumed as a snack before or after training.
7. Leite
Milk is rich in proteins and minerals, such as calcium and magnesium, milk is an important food for stimulating muscle contraction, increasing performance during training and promoting muscle mass gain.
8. Peanuts
Peanuts, in addition to being a source of protein, are also a source of magnesium, an important mineral for muscle contraction, B vitamins, which are necessary to provide energy for the body, and antioxidants, which promote muscle recovery after training. .
9. Avocado
Avocado is a fruit that is a source of monounsaturated fats and an excellent source of calories, increasing the amount of energy and antioxidants in the body. Furthermore, avocado is rich in vitamin E, which helps improve muscular endurance and strength, as well as promoting muscle recovery immediately after training. Furthermore, it is a source of potassium, a mineral that prevents muscle weakness and cramps during exercise.
Avocado can be consumed in its natural form, in salads or in smoothies pre- or post-workout.
10. Beans
Beans are a great source of vegetable protein, and when consumed with cereals, such as brown rice, whole pasta or corn, they provide a good quantity and quality of essential amino acids for muscle formation.
The ideal in a diet to gain muscle mass is that all meals have good sources of protein, and it is necessary to include foods such as cheese, eggs, yogurt and meat in snacks. This strategy provides a good amount of amino acids to the muscles throughout the day, promoting hypertrophy.
11. Tofu
Tofu is a plant-based food made from soybeans and is rich in proteins that contribute to muscle formation. Because it has good amounts of potassium and phosphorus, tofu also helps improve resistance and performance during training.
12. Lentil
Because it has excellent amounts of iron and vegetable proteins, lentils improve the transport of oxygen in the blood, improving physical disposition and stimulating the production of muscle mass.
13. Amaranth
Amaranth is a pseudocereal rich in good quality proteins, as well as being a source of fiber, vitamins and minerals, such as calcium, potassium and zinc. This pseudocereal can be found in the form of flour, grains or seeds, and can be added to smoothies, fruit or vegetable salads, yogurts and cereals. It can also be used to prepare pancakes or to be consumed at lunch as a substitute for pasta and rice, for example. Learn more about amaranth.
14. Buckwheat
Like amaranth, buckwheat is a pseudocereal rich in proteins, carbohydrates, potassium, magnesium, calcium and fiber that can be consumed as a whole grain or used as flour, making it an excellent option to be included in lunch and to have lunch.
15. Peru
Turkey is a type of white meat rich in protein and low in fat, in addition to being rich in B vitamins, especially niacin, a vitamin that is essential for the cell to produce energy. Furthermore, it is rich in potassium and magnesium and, therefore, can help improve physical performance, as they are important minerals for muscle contraction.
16. Sunflower seeds
Sunflower seeds are rich in protein and fiber, helping to increase muscle mass and promote weight loss.
In addition, they are also rich in potassium, which is a mineral that helps prevent cramps, and magnesium, which participates in muscle contraction and relaxation, which can improve physical performance. See all the benefits of consuming sunflower seeds.
Check out the video below for a recipe for a vitamin to help you gain muscle mass:
Foods to gain muscle mass (menu)
The following table indicates a menu option that contains the best foods to gain muscle mass, taking into account physical activity in the morning, a few hours after breakfast:
The quantities included in the menu may vary according to age, gender, physical activity and whether the person has any illness. Furthermore, the menu may vary according to the time of day in which the exercise is practiced. Therefore, it is important that a nutritionist or endocrinologist is consulted so that the best dietary plan can be indicated.
If you want an evaluation by an endocrinologist, make an appointment in the nearest region:
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Nutritional information on foods for hypertrophy
The following table shows the amount of calories, proteins and fats for each 100g of the foods previously indicated for gaining muscle mass:
These foods should be consumed in a balanced and healthy diet that also includes sources of carbohydrates, such as brown rice, whole grain pasta or fresh fruit.
Supplements to gain muscle mass
Supplements to gain muscle mass must be advised and supervised by a nutritionist, who must assess the need for supplement intake and which is best for the person to achieve their goals. Find out more about supplements to gain muscle mass.
Furthermore, the nutritionist can develop an individualized eating plan that promotes the increase in muscle mass, taking into account various factors such as the type of physical activity the person practices, age, weight, gender and health condition.
