In a diet to increase muscle mass includes strategies such as consuming more calories than you burn, increasing the amount of protein during the day and consuming good fats. In addition to enhancing your diet, it is also important to do regular workouts that require a lot of muscle mass, as the stimulus of hypertrophy is passed on to the body.
It is also important to remember that in order to gain lean body mass and lose fat at the same time, avoid consuming sugar, white flour and industrialized products, as they are the main stimulators of fat production in the body.
Here are 7 steps to increase your results:
1. Consume more calories than you burn
Consuming more calories than you burn is essential to gain muscle mass faster, as excess calories along with workouts will allow you to increase your muscles. To find out how many calories you need to consume a day, try the following calculator:
2. Do not Skip Meals
Avoiding skipping meals, so that you guarantee the necessary calorie intake during the day without stimulating possible lean mass loss, due to prolonged fasting. Ideally, you should eat 5 to 6 meals a day, with extra attention at breakfast, pre and post-training.
3. Consume more protein
Increasing protein intake is necessary to allow muscle growth, it is important that the protein food sources are well distributed throughout the day and not concentrated in just 2 or 3 meals. These foods are mainly of animal origin, such as meats, fish, chicken, cheese, eggs, milk and dairy products, but proteins can also be found in good amounts in foods such as beans, peas, lentils, peanuts and chickpeas.
Sometimes protein-based supplements such as Whey Protein and Casein, especially used in post-workout or to increase the nutritional value of protein-poor meals throughout the day may be needed.
4. Consume good fats
Contrary to popular belief, consuming good fats may help to reduce fat accumulation in the body and even facilitates the increase in calories in your diet helping you gain muscle mass. These fats are present in foods like peanuts, peanut butter, chestnuts, walnuts, hazelnuts, macadamia nuts, fish like tuna, sardines and salmon, olive oil and seeds.
Throughout the day, these foods can be added to snacks like tapioca recipes and fit cookies, in yogurts, in vitamins and in main meals.
5. Drink plenty of water
Drinking plenty of water is very important to stimulate hypertrophy because for the muscle cells to grow, more water is needed to fill its larger size. If there is insufficient water intake, muscle mass gain can be slower and more difficult.
A healthy adult should drink at least 35 ml of water for each kg of body weight. Thus, a person weighing 70 kg would need to consume at least 2450 ml of water a day, and it is important to remember that artificial or sugary drinks do not count, such as soft drinks, alcoholic beverages, juices and artificial teas.
6. Consume at least 2 fruits a day
Consuming at least 2 fruits a day is important for gaining vitamins and minerals that favor muscle recovery after training, favoring a faster and more hypertrophied regeneration of muscle mass.
In addition, the vitamins and minerals present in fruits and vegetables are important for muscle contraction, reducing the sensation of fatigue during training and for strengthening the immune system.
7. Avoiding Sugar and Processed Foods
Avoiding high-processed and sugar-rich foods is important so as not to stimulate fat gain in the body, especially since the mass-gaining diet already has excess calories. Therefore, to prevent gaining fat body mass, you should withdraw from your diet foods like sweets, cookies, cakes, toasts, fast food, sausage, bacon, cheddar and ham.
These foods should be exchanged for whole grain bread, crackers and whole grain cakes, cheeses such as rennet, mines and mozzarella, potatoes, eggs, meats, and fish.
Menu to increase muscle mass
This menu helps to increase muscle mass, but varies according to the intensity of the physical exercises, the size of the person, gender and age of each person, but the following table provides an example of a menu for hypertrophy:
|Meal:||Day 1||Day 2||Day 3|
2 slices whole wheat bread with egg and cheese + 1 cup of coffee with milk
|1 chicken and cheese tapioca + 1 glass of milk with cocoa||1 glass of juice without sugar + 1 omelet with 2 eggs and|
|Morning snack||1 fruit + 10 chestnuts||1 natural yogurt with honey and chia seeds||1 mashed banana with oats e and 1 tablespoon of peanut butter|
4 tablespoons rice + 3 tablespoons beans + 150 g grilled duck + raw cabbage, carrot and pepper salad
|1 serving of salmon + sweet potato puree + steamed salad with olive oil|
Macaroni with minced meat and whole grain noodles + tomato sauce + 1 glass of juice
1 yogurt + 1 whole grain chicken sandwich with cottage cheese fruit
|vitamin with 1 tablespoon of peanut butter + 2 tablespoons of oats 1 cup of coffee||1 cup of coffee with milk + 1 tapioca crepe stuffed with 1/2 can of tuna|
It is important to remember that only after an evaluation from a nutritionist is it possible to know whether or not it is necessary to add some kind of supplement to gain muscle mass because the excessive use of these products can be harmful to health.