A mixture of a balanced diet, resistance exercises and rest is essential to enhance muscle mass gains. So, maintaining discipline with what you eat is essential. And, in this sense, Dr. Sylvia Ramuth, technical director of Emagrecentro, revealed the five main foods for gaining muscle mass in an exclusive interview with Sport Life.
Main foods for gaining muscle mass
1. Egg
“Excellent source of high-quality protein and contains all the essential amino acids needed for muscle building. Furthermore, it is rich in B vitamins, choline and minerals, such as iron and zinc, which are important for muscle health,” said Sylvia.
2. Lean red meat
Option that delivers important nutrients for intestinal function. In addition, it also contains vitamins from the B, E and K complex. “Filet mignon and sirloin are excellent sources of protein, iron, zinc and creatine, which are important for muscle growth and repair”, he declared.
3. Chicken
It is a lean source of protein, easy to prepare and versatile. “It is an excellent source of high-quality protein, in addition to being a good source of B vitamins, niacin and selenium, which are important for energy metabolism and muscle health,” said Ramuth.
4. Fish rich in omega-3
Salmon, tuna and trout are great sources of protein and omega-3 fatty acids. “They have anti-inflammatory properties, which can help with muscle recovery. Additionally, omega-3s have been linked to improvements in body composition and athletic performance,” he commented.
5. Yogurt
“Dairy products like Greek yogurt are rich in protein, calcium and other nutrients essential for muscle health. Calcium is important for muscle contraction and bone health, while protein helps with muscle synthesis and post-exercise recovery”, concluded Dr. Sylvia Ramuth.
