A Creatine is one of the trendy substances that promise a rapid increase in muscle mass. And the benefits exist, but be warned: alone it does very little for your health. As Sylvia Ramuth, technical director of Emagrecentro, explained to Sport Life, a complete, varied and balanced diet, combined with resistance exercises and periods of rest, is essential for gaining muscle.
In this sense, he revealed the five best foods to increase muscle mass. Here they are:
1- Egg
Starting by saying that it is a “source of high quality protein”, he recalled that the egg “contains all the essential amino acids necessary for building muscle”. “In addition, it is rich in B vitamins, choline and minerals, such as iron and zinc, which are important for muscle health.”
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2- Lean red meat
It includes important nutrients for the correct functioning of the intestine and is rich in vitamins from complex B, E and K. “Filet mignon and sirloin are excellent sources of protein, iron, zinc and creatine, which are important for muscle growth and regeneration”, defended.
3- Chicken
“A source of high-quality protein, it is also a good source of B vitamins, niacin and selenium, which are important for energy metabolism and muscle health”, he indicated.
4- Fish rich in omega-3
Salmon, tuna and trout, for example, “have anti-inflammatory properties, which can help with muscle regeneration. Additionally, omega-3 has been linked to improvements in body composition and physical performance.”
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,” he concluded Sylvia Ramuth.
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Eighth consecutive year Consumer Choice for Online Press and elected product of the year 2024.
* Study by e Netsonda, Nov. and ten. 2023 product of the year – pt.com
