The diet is key to gaining muscle mass and protein is essential in it, however, some foods more than others can be helpful for the quality and digestibility of their proteins or other nutrients. That’s why we show you four scientifically proven foods that can help you gain muscle.
Milk, from which protein is derived is an excellent source of quality proteins, highly digestible and with amino acids that can stimulate hypertrophy also such as leucine.
A study published in The American Journal of Clinical Nutrition indicates that the consumption of milk on a regular basis can stimulate the synthesis of muscle protein and promote muscle gain if accompanied by adequate training to that goal.
Thus, milk is good options to include in our diet when looking for a gain in muscle mass.
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The oily fish concentrates more protein and fat than white fish, being the first of excellent quality and the last mostly unsaturated among which the omega 3 stands out according to U.S. scientists, helps gain muscle.
In addition, omega 3 favours the profile of hormones necessary for hypertrophy and can benefit in other ways the process of hypertrophy, therefore, oily fish not only for its proteins but also for its fats can contribute to muscle gain.
As if that were not enough, oily fish is rich in vitamin D, a nutrient that also plays an important role when it comes to taking care of our muscles and all the processes in which they are involved.
Testosterone is one of the key hormones to gain muscle and what we eat, in addition to training, can influence their levels.
A study by researchers at Pennsylvania State University indicates that consumption of monounsaturated fatty acids is associated with higher levels of testosterone, and one of the main sources of this nutrient is nuts.
In addition, nuts, almonds, hazelnuts, cashews, and others offer vegetable proteins, omega 3 that also helps to gain muscle and vitamins and minerals necessary for proper muscle functioning, many of them with antioxidant function so they can promote the recovery of muscle post workout which is a key part of hypertrophy.
Pasta, rice and whole grains
Carbohydrates cannot be lacking for the whole body to function properly; however, we must choose the right options. In other words, reduce sugars and refined flours and opt for whole grains or complex hydrates in all their variants.
Pasta, rice, and other whole grains, legumes, fruits, and vegetables are also helpful to gain muscle by providing quality energy that the body needs to create new structures and also, so that the proteins are not “consumed” but are intended for the synthesis of new muscle fibers, i.e. to achieve hypertrophy.
On the other hand, hydrates in combination with proteins can give better results at the time of hypertrophy, and these foods are also a source of B complex vitamins that are essential for proper neuromuscular functioning.
If you want to gain muscle these are four foods (or food groups) that should not be missing from your diet to get the desired results.