6 Foods to increase muscle mass

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 Meet the foods that help you gain muscle and also prevent diseases such as osteoporosis. Take care of your body by eating a protein diet.

If we want to consume food to increase muscle mass, we have to resort especially to those who have many proteins. This group not only helps us strengthen the body but also brings different benefits to our health: it helps prevent osteoporosis, improves sleep quality and collaborates in weight loss plans, among other things. We tell you what the recommended foods are and why and how they nourish your muscles.

1. Legumes

The legumes are a perfect source of protein, beyond the food of animal origin. Likewise, remember that you have to combine them with other plant-based foods to get all the types of amino acids that your body needs, for example, lentils with rice.

Legumes are also a great source of magnesium, which helps prevent cramping.

2. Tuna

It could be said that tuna is the great ally of the increase in muscle mass: it is not only pure protein, but it is metabolized very quickly. To give you an idea, tuna has more protein than meat. In addition, Omega 3 it contains makes our body recover better injured muscles.

Tip: Prepare the grilled tuna with garlic, a little parsley and a splash of lemon. It’s a delight!

3. Peanut

Peanuts are a good source of protein, especially if combined with other nuts. Ideally, eat a small handful in the morning or as a snack, without overdoing it.

Nuts, almonds and peanuts are the three types of nuts with the most protein. They contain a lot of magnesium and are excellent for avoiding cramps and maintaining a good muscle tone.

4. Banana

The banana, great ally of athletes, is one of the best fruits to increase muscle mass. It contains high levels of carbohydrates, potassium, calcium and magnesium. In addition, the banana helps prevent muscle cramps or spasms.

5. Avocado

Although it is more related to salty foods, avocado is a useful food to get potassium throughout the day, either in the morning with toast, as a snack, in a salad during lunch or dinner, or as a dessert.

6. Citrus Fruits

All citrus fruits are good allies for our muscles. That is because they contain a high level of vitamin C, necessary for our body to manufacture collagen, a substance that is present in all our muscles to give them more elasticity.

An orange per day or two kiwis is a good way to make sure your body receives all the necessary vitamin C.