Any effective training plan must be accompanied by a dietary plan that provides essential nutrients and vitamins for muscle development. A balanced diet must include an adequate intake of proteins, carbohydrates and healthy fats, essential for obtaining results in the gym.
What is the role of proteins in the development of muscle mass?
Proteins play a crucial role in the retention and development of muscle mass. According to research published in the National Library of Medicine, it is recommended to consume between 1.4 and 2 grams of protein per kilogram of body weight per day to maximize muscle building. It’s important to include high-quality protein sources in your diet, such as lean beef, chicken, fish, eggs, low-fat dairy products, and legumes.
The International Society of Sports Nutrition (ISSN) offers an objective and critical review related to protein intake for healthy, exercising people. According to their recommendations, resistance-trained athletes may need a higher intake, between 2.3 and 3.1 grams per kilogram of body weight, to maximize lean body mass retention during periods of low-calorie dieting.
What role do carbohydrates and healthy fats play in gaining muscle mass?
Carbs and healthy fats also play an important role in muscle development. Carbohydrates provide energy for training and help promote recovery, while healthy fats are essential for overall health and body function.
What to eat to gain muscle?
* Eggs: They are an excellent source of high-quality proteins, rich in essential amino acids such as leucine. In addition, they contain a variety of nutrients such as phospholipids, omega-3 fatty acids, cholesterol and vitamin D, all essential for muscle development and recovery.
* Salmon: rich in protein and omega-3 fatty acids, it is an ideal option for promoting muscle growth and maintaining optimal health. According to the National Institutes of Health (NIH), its nutrients help strengthen muscles and improve muscle function, making it an essential food for any training regimen.
* Chicken breast: known for being an excellent source of lean protein, it is essential in your physical routine. In addition to the high protein content, it also provides important B vitamins, which are essential for the proper functioning of the body during intense exercise.
* Greek yogurt: According to the U.S. Department of Agriculture (USDA), it provides twice the protein of regular yogurt, making it a standout option due to its unique combination of fast- and slow-digesting proteins. Consuming it after exercise or before bed can be especially beneficial.
* Tuna: rich in protein and omega-3 fatty acids, it is a versatile food that can significantly contribute to muscle development. In addition, it provides important B vitamins, essential for maintaining energy and performance during exercise.
* Lean meat: It is a great source of high-quality protein, B vitamins, minerals and creatine, which can promote muscle growth without providing many extra calories.
* Shrimp: They are an almost pure source of protein, rich in the amino acid leucine, necessary for optimal muscle growth. According to the USDA, each 85g serving contains 19g of protein, 1.44g of fat and 1g of carbohydrates.
* Soy: It is an excellent source of vegetable proteins, healthy unsaturated fats and several essential nutrients such as iron, vitamin K and phosphorus. Iron is especially important for muscle function and the transport of oxygen in the body.
* Beans: is a versatile and nutritious option to promote the development of lean muscle mass, rich in protein, fiber, B vitamins, magnesium, phosphorus and iron.
* Quinoa: is an excellent source of carbohydrates, proteins, fiber, magnesium and phosphorus, providing the energy needed to stay active during training. Its nutritional profile makes it an ideal food to complement a diet focused on muscle development.
* Chickpeas: notable source of carbohydrates and proteins, especially rich in fiber. Although their protein is considered to be of lower quality than that of animal origin, chickpeas can still be an important part of a muscle-building diet.
* Peanuts: They offer a combination of protein, healthy fats and carbohydrates, making them an ideal choice for additional calories and nutrients beneficial for muscle development.
* Tofu: made from soy milk, it is a notable source of high-quality vegetable protein. Plus, it’s rich in healthy fats and a good source of calcium, which is important for bone and muscle health.
* Brown rice: Although it provides less protein than other sources, it is an excellent source of complex carbohydrates, ideal for providing energy during exercise. Consuming healthy sources of carbohydrates, such as brown rice, before a workout can help improve performance and stimulate muscle growth, according to the NIH.
