Do you know which foods are indicated to gain muscle mass?

In general, foods that help you gain muscle mass are rich in protein, which can be of animal or plant origin. However, they also need to be rich in carbohydrates and healthy fats, so that they are able to help increase your mood and physical strength.

Therefore, when the diet does not provide adequate amounts of these nutrients, it is necessary that protein supplements are included in the diet, ensuring that the goals are achieved. However, these should not be consumed without the accompaniment of a nutritionist or doctor.

If you are interested in this type of diet, this article can help you find the most suitable foods to gain muscle mass. Read on to find out what should be included in your diet.

Understanding more about food and muscle mass gain

The gain of muscle mass goes through several issues, such as food and nutrients that are present in it. In addition, some factors regarding the biotype and age of each individual need to be considered, since they have direct interference in the anabolic levels of the body. See more about this below!

What is muscle mass gain and how does it occur?

The gain of muscle mass is not only conditioned to an intense training routine. It goes through aspects such as the levels of hormones in the body, since they influence anabolic issues. Besides that, the resting time for the regeneration of tissues is something fundamental.

Another factor that needs to be taken into consideration is age, since the loss of lean mass starts around 35 years old and, therefore, gains become more difficult and it is necessary to have a strict planning. Finally, it is worth mentioning that biotype and genetic load have a direct influence.

How can diet help hypertrophy?

The maintenance of a balanced diet is essential for hypertrophy. This happens because the body needs all the nutrients at the right time to be able to regenerate and build stronger muscles. Therefore, it is very important to pay attention to these issues.

The consumption of proteins, like eggs and chicken, is essential for the hypertrophy process. In addition, it needs to be combined with foods that provide energy, like sweet potato, which still has low glycemic index and, therefore, does not favor the gain of body fat.

Key nutrients for gaining muscle mass

Those who want to gain muscle mass need to invest in foods that are rich in protein, both of animal origin, such as chicken and red meat, and of vegetable origin, such as beans and peanuts. However, other nutrients are essential to help in this process.

Although carbohydrates and fats are associated with weight gain, they help a lot in hypertrophy when they are consumed in a healthy way. In this case, foods like whole wheat pasta and good fats, which are found, for example, in avocados, need to be present in the diet of those who want to gain mass.

Proteins

Protein has a key role in muscle mass gain. This happens because it acts repairing and remodeling muscles and other damaged tissues. Thus, the movement made by the nutrient contributes positively to the growth of muscles worked during workouts.

The body can suffer some small disruptions during workouts and recovering them is essential to be able to gain mass in a healthy way. If the proper amount of protein is not present in the body, it is possible that a scenario of muscle loss is generated.

Carbohydrates

Carbohydrates affect the glucose present in the blood and have as main function to provide energy to the body. Therefore, they need to be present in hypertrophy diets, but in their forms that offer low glycemic index.

Its importance is associated with the fact that carbohydrates offer energy gradually and ensure blood glucose stability. Therefore, consumption should be distributed throughout the day and a preferred time for consumption is pre-workout, so that energy is high during physical exercises.

Good fats

Good fats are present in oilseeds such as nuts and peanuts, and also in fruits such as avocados. They can also be found in olive oil and are considered indispensable for hypertrophy because they are responsible for maintaining testosterone levels.

However, it is important to emphasize that fats should be consumed in moderation, avoiding the increase of cholesterol. The hypertrophy diets should also prioritize foods that are sources of omega 3, as is the case of fish.

Foods to gain muscle mass

There are several foods that can help you gain muscle mass, from the most well-known, such as chicken and sweet potatoes, to others whose help in this regard is still not very popular. Thus, their main properties will be explained throughout the next section of the article. Keep reading to learn more.

Chicken

Chicken is considered a very healthy source of protein and is low in fat. Due to these characteristics, it greatly benefits lean mass gain while helping to maintain the health of the cardiovascular system.

Therefore, when associated with the practice of physical activities, it helps a lot in the process of hypertrophy. Its proteins act in the reconstruction of muscle tissue, preventing small injuries during workouts from becoming more serious.

In addition, it also helps in gaining lean mass due to its easy digestion. However, it should be remembered that the chicken skin does not have these properties and avoid its consumption.

Properties: Source of protein, low fat content;

How to consume: It can be eaten grilled or as part of salads;

Care in consumption: Avoid washing the chicken before storing in the refrigerator, since this can generate the proliferation of bacteria.

Beef meat

Red meats, especially lean ones, help you gain muscle mass exactly because of their low fat content. This is added to the fact that they are great sources of protein and have components such as vitamin B5, which has a direct relationship with the metabolism of cells and cholesterol synthesis.

It is also worth mentioning that red meats are great sources of iron, an essential nutrient for cell repair and energy production, something that greatly benefits hypertrophy. Another mineral that is also present in the composition of these meats is zinc.

About zinc, it is worth noting that the body is not able to produce it, so that the diet must supply this need due to the body processes aided by it.

Properties: Rich in zinc, iron, vitamins and nutrients that protect the immune system;

How to consume: Choose the cuts with less fat and more protein, such as tenderloin and topside.

Care in consumption: Avoid processed meats and limit portions.

Salmon

Fish are sources of fatty acids, a component that helps muscle growth and also aids in losing body fat. In the case of salmon, it has a great protein index and is rich in nutrients such as selenium, a powerful antioxidant that strengthens the immune system and fights heart problems.

In addition, salmon is a very practical food due to its versatility, which allows it to be eaten both raw and cooked. Thus, the inclusion of fish in a diet becomes something more simple since it can please all kinds of palates.

Properties: strengthens the immune system, fights heart problems, helps in losing body fat.

How to consume: Grilled as a side dish or in recipes.

Care in consumption: There is no expressive care in consumption and the Ministry of Health recommends eating fish at least twice a week.

Egg

Eggs can be considered a complete food and are an excellent source of protein for muscle gain diets. This happens due to the presence of B vitamins, especially B2, B5 and B12, which act, respectively, in metabolism, energy production and cell formation.

It is important to emphasize that although the egg is a beneficial food for hypertrophy, it is necessary that the quantities consumed are determined by a health professional, since they need to be individualized and thought according to factors such as age and biotype.

In general, egg whites are more consumed than yolks due to their low calorie content. They also have calcium, folic acid and omega 3.

Properties: vitamin B2, vitamin B5 and vitamin B12;

How to consume: Cooked, either as a side dish or part of salads;

Care in consumption: Keep the food in a cool or ventilated place and do not consume cross eggs due to salmonella.

Cheese

Cheeses and other dairy products are mandatory presence in diets focused on hypertrophy due to its high nutritional value. They are sources of vitamins, carbohydrates, water and calcium. In addition, they still have as a plus point its low glycemic index.

Therefore, as it is a versatile food, which can be eaten pure or included in recipes, cheese allows multiple combinations and adds a special touch to several types of preparations, such as salads.

One type of cheese that stands out is cottage cheese, quite rich in BCAA, an amino acid that is easily absorbed by the body and reduces fat, preventing the loss of muscle mass.

Properties: Source of calcium, protein, vitamins, carbohydrates and water;

How to consume: Pure as a quick snack or in recipes. Can also be included in salads.

Care in consumption: Try to respect the expiration date, especially after the cheeses have been opened. Store them wrapped in plastic wrap.

Tuna

Tuna is rich in omega 3, an oil present in several types of fish. According to some studies, it has a high anti-inflammatory power, especially when talking about the joints of the body. In addition, the consumption of tuna decreases the risks of arthritis and slows down premature aging.

Another point that makes it positive for muscle hypertrophy is its high protein content. Thus, it is recommended for consumption before workouts or immediately after due to its ability to aid muscle recovery.

It is also worth mentioning that canned tuna, easily found in markets, can be consumed without major problems, but preferably in its salt-free and oil-free form.

Properties: omega 3, anti-inflammatory power, high protein content;

How to consume: Natural sandwiches, grilled or boiled (in the case of fish slices) and in salads;

Care in consumption: Try to avoid the versions that contain oil as a form of preservation.

Quinoa

Gluten-free and rich in protein, quinoa can be considered one of the few foods of plant origin that has the nine essential amino acids for the synthesis of muscle tissue. In addition, it is rich in B vitamins, phosphorus, potassium and other important nutrients for mass gain.

In just one cup of quinoa you can find 8 grams of protein and 5 grams of fiber, which helps to give the feeling of satiety. Therefore, its consumption is recommended before workouts, since it also has 39 grams of carbohydrates and 4 grams of fats.

Therefore, by including quinoa in hypertrophy diets you will be able to get the intake of important nutrients for hypertrophy.

Properties: rich in vitamins, helps in the synthesis of muscle tissue and provides the feeling of satiety;

How to consume: can be consumed in yogurts and also in salads;

Care in consumption: excessive consumption can cause abdominal bloating because cereals are difficult to digest.

Soybean

There are a few myths surrounding soy when it comes to hypertrophy. The first one is linked to the fact that it supposedly decreases testosterone levels and increases estrogen levels, which hinders mass gain. However, there are studies proving otherwise.

Thus, protein can bring proven health benefits. Due to its low content of saturated fats and cholesterol, it is benefits the heart and helps reduce the richness of cancer. In addition, it ensures physical strength to the body during workout routines.

Therefore, it is especially recommended for vegetarians and vegans who are in search of muscle mass gain. Another attraction of the food is its low caloric index, since 28 grams of soy have only 95 calories.

Properties: low fat and high protein content;

How to consume: soy is mainly consumed in salads and in vegetarian and vegan recipes;

Care in consumption: needs to be combined with other protein sources to have its efficiency guaranteed.

Almonds and chestnuts

In general, oilseeds have proteins and fats in their composition, besides having nutrients such as vitamins and minerals, which help a lot in the hypertrophy process. Therefore, while fats help in the formation and regeneration of cells, vitamins and minerals help in the metabolism.

In the case of almonds, they have good fats, in addition to having more fiber and more protein than others of the same family, such as walnuts. When talking about nuts, they have minerals like zinc and magnesium, which act in burning bad fat.

Therefore, both are essential for muscle mass gain due to their properties. However, they should be consumed in moderation since they have high caloric content and can end up generating weight gain.

Properties: contains proteins, good fats, vitamins and minerals essential for hypertrophy;

How to consume: can be consumed in small portions as an afternoon snack and are very helpful in preparing recipes, such as salads;

Care in consumption: avoid excessive consumption because it can end up generating weight gain due to the high caloric index.

Avocado

Avocado is a food that helps to improve performance during workouts due to its high calorie content. Thus, it is best consumed before physical activities to ensure that the body will have the necessary energy. In addition, it is a great source of protein.

Because of this, avocados help muscle recovery, avoiding injuries during workouts. It also has some minerals that are especially useful for runners, since they prevent cramps. Another positive point is its ability to help the absorption of proteins thanks to folic acid.

Finally, it is worth mentioning its positive action on the inflammatory processes of the body, which makes it able to minimize the pain caused by physical exercise.

Properties: provides energy to the body, recovers muscles, prevents cramps and decreases inflammatory processes;

How to consume: can be consumed in vitamins, pure or even as part of salads;

Care in consumption: the ideal is to consume only 100g per day due to its high fat and calorie content.

Beans

Beans are a regular presence on the Brazilian table and are great for helping to gain muscle mass. Every 100 grams of this grain is possible to obtain, on average, 6 grams of protein. In the case of cooked black beans, this number is amplified and you have 15 g of protein per cup.

Thus, the most indicated is that the beans are consumed in the pre-workout, since it needs to be consumed in company of the low glycemic index foods to be really effective. Otherwise, it can cause discomfort in the abdominal region and cause the feeling of padding.

If it is your preference to consume beans as post-workout, the most recommended is that this happens after, on average, two hours after physical activity.

Properties: high protein and carbohydrate content;

How to consume: It can be eaten pure or as part of salads, depending on the type of bean chosen;

Care in consumption: try to consume the beans always accompanied by carbohydrates of low glycemic index.

Broccoli

Broccoli is a food that brings several health benefits, especially for people who practice bodybuilding since it is a powerful ally in burning fat and therefore helps a lot in gaining muscle mass.

This happens because the food is rich in soluble and insoluble fiber. While the former act as a kind of block for estrogen due to the presence of indol-3-carbinol, the latter act to make the intestine work more efficiently.

In addition, it is a food that has several vitamins, such as C, B9 and K, in addition to having other very important nutrients, such as manganese, iron and potassium.

Properties: feeling of satiety due to fiber, fat burning and estrogen blocking;

How to consume: preferably cooked, either pure or as a side dish. It can also be included in salads;

Care in consumption: broccoli is low in carbohydrates and therefore not suitable as a pre-workout.

Buckwheat

Buckwheat is rich in protein and has several important amino acids for the process of muscle mass gain. Among them you can highlight the methionine, which stimulates hypertrophy and helps strengthen the immune system, besides ensuring energy production.

Other benefits of buckwheat worth mentioning are its high unsaturated fat content and the presence of key minerals for the proper functioning of the body during workouts, such as calcium, iron, potassium and zinc.

Finally, it is worth mentioning that buckwheat is a source of important bioactive compounds. Thus, it is a healthy option for the diet, especially when talking about replacing conventional wheat.

Properties: has proteins and amino acids that help in the gain of muscle mass;

How to consume: should be consumed through recipes, especially pasta (such as pancake batter);

Care in consumption: you need to pay attention to the high calorie and carbohydrate content.

Chickpeas

Although the chickpea is relatively caloric, it has high amounts of fiber and protein, which help to cause the feeling of satiety and are essential for hypertrophy diets. What differentiates these nutrients from carbohydrates is exactly this aspect.

Thus, the fibers present in chickpeas form a gel in the stomach, which suppresses appetite. When talking about mass gains, it is also worth mentioning that it has almost all the essential amino acids that are not produced naturally by the body.

Therefore, this food is able to help in building and maintaining muscles. In addition, it still has properties that help fight anemia due to its ability to absorb vitamins and minerals, something that also helps in hypertrophy.

Properties: improves the absorption of nutrients, causes the feeling of satiety and has essential amino acids;

How to consume: chickpeas can be consumed as a substitute for rice and as part of the preparation of salads;

Care in consumption: consumption should be limited due to the high calorie content, which can generate weight gain.

Lentil

The lentil is a grain rich in iron, so it helps in a number of biological functions of the body, such as DNA synthesis. However, its property most closely linked to muscle mass gain is cell regeneration, essential for maintaining the health of muscles.

In addition, iron is also a component that ensures the transport of oxygen by blood cells, besides being directly associated with energy production. Thus, the lentil helps in hypertrophy by improving physical disposition and stimulating the production of muscle mass.

Other positive points of the inclusion of this grain in the diet are the presence of proteins and B vitamins, which help even more in mass gain when associated with the practice of physical activities.

Properties: rich in iron, helps in cell regeneration, increases mood and stimulates mass gain;

How to consume: can be consumed in soups and other recipes;

Care in consumption: the lentil should be avoided by people with Sensitive Bowel Syndrome and gout.

Pineapple

Pineapple helps in lean mass gain due to the presence of bromelain, an enzyme that acts directly in the digestion of proteins. Thus, they are broken down into amino acids more easily and the components are absorbed by the intestine, which helps the muscles to recover.

Thus, it is possible to state that the consumption of pineapple helps to increase the nutritional value of other foods. It can be ingested after workouts, since it has few carbohydrates and provides an immediate recovery of tissues, especially in the case of more intense workouts.

Finally, another point that counts a lot in favor of the fruit is the presence of potassium, since a portion of 100 grams of pineapple provides 5% of this nutrient.

Properties: helps in lean mass gain, improves the absorption of nutrients, aids in muscle recovery;

How to consume: can be consumed in juices, vitamins, fruit salads or in natura.

Care in consumption: pineapple needs to be ripe for consumption because the green fruit is toxic to humans.

Banana

The banana is a fruit that can help you gain mass because it is an excellent source of carbohydrates, thus ensuring energy for workouts. In addition, the banana also has several minerals that can help stimulate hypertrophy, such as magnesium.

It acts to regulate muscle contraction. This happens because magnesium participates directly in the transport of another fundamental nutrient for mass gain, potassium. It also helps calcium to transit through cell membranes, ensuring the storage of energy.

In addition, the banana ensures the feeling of relaxation for the muscles and helps in the synthesis of proteins, something essential to ensure mass gain.

Properties: source of carbohydrates, regulates muscle contraction and participates in the transport of nutrients;

How to consume: can be consumed in vitamins, fruit salads, accompanying yogurts or in natura;

Care in consumption: bananas should be avoided by people with kidney problems due to potassium levels.

Oats

Oats are a source of complex carbohydrates, besides containing good fats and providing proteins to the body. Thus, it helps in gaining muscle mass. This capacity of the grain is enhanced by the presence of nutrients such as iron, which helps in metabolism and energy production; and niacin, which improves blood circulation and helps lower cholesterol.

Another positive point of oats is the fact that it is a great source of soluble and insoluble fiber. This relates directly to hypertrophy due to the ability to provide the feeling of satiety. In addition, soluble fiber can lower bad cholesterol while insoluble fiber aids in digestion.

Properties: helps metabolism, blood circulation and lowers cholesterol.

How to consume: can be consumed as vegetable milk, in yoghurts, in fruit salads and in recipes such as porridge.

Care in consumption: excessive consumption can accentuate the production of gas and accelerate bowel function.

Natural yogurt

Milk and its derivatives, such as natural yoghurt, are rich in minerals, especially calcium and magnesium. Thus, while the first acts to strengthen bones and teeth, being essential for the body support; the second regulates the contraction of muscles.

Another point that stands out about natural yogurt is its wealth of protein, which increases performance during workouts and promotes muscle mass gain. So, it is always interesting to observe this issue on the labels before buying.

In addition, other aspects should be taken into consideration, such as the absence of sugars and low fat content. Currently, there are some yogurts that have the inclusion of supplements, which enhances its effect.

Properties: rich in minerals, strengthens bones, ensures support and increases performance in training;

How to consume: with honey, with fruit salad or with oatmeal;

Care in consumption: may have high fat and sodium contents. They should be avoided by people with lactose intolerance.

Tofu

Made from soybeans, tofu is a food rich in protein, so it contributes to the formation of muscles and their regeneration after workouts. In addition, it is worth mentioning that it is known to improve endurance and performance due to its ability to provide energy.

Other facts that stand out about tofu are the presence of potassium and phosphorus. In this sense, while the former helps maintain the functioning of cells, muscles and metabolism, the latter acts in several different functions.

Therefore, phosphorus is present in all cell membranes. It is present in the structure of bones and teeth, ensuring solidity. In addition, it acts directly in muscle contraction and in the metabolism of glycogen.

Properties: provides energy, contributes to the formation of muscles and improves endurance during workouts;

How to consume: can be consumed pure or as an ingredient in recipes, especially salads and vegetarian dishes;

Care in consumption: the food is fresh and has no preservatives, so attention should be paid to its shelf life.

Further information about foods to gain muscle mass

Food is fundamental for a diet focused on muscle mass gain. However, there are other factors, such as water consumption, that have a direct impact on this issue. It is also worth mentioning that supplementation, when appropriate, can help. See more about these issues below.

Water is also essential for muscle mass gain!

Water is essential for people who want to gain muscle mass. The human body is composed 70% by this liquid and for the cells to be properly hydrated and functioning properly it is necessary to take water to them.

Therefore, people who find it more difficult to drink the indicated amounts of water will consequently find it more difficult to gain muscle mass, since muscles are composed of 80% water and need it to develop. So, consuming too little water decreases strength and causes fatigue.

How to make a diet to gain muscle mass ?

A diet focused on muscle mass gain must have a higher calorie intake than the calories spent in the exercise routine. Besides that, it is necessary to increase the amount of protein and good fats, essential for hypertrophy. Therefore, including the foods mentioned throughout the article is essential to be successful.

It is also necessary to highlight the importance of avoiding the consumption of some foods for this issue. Thus, sugars and white flours can compromise the gain. Industrialized products should also be avoided due to their ability to stimulate fat production.

Are food supplements good options to help hypertrophy?

Some food supplements are great options to help you gain muscle mass. In this sense, you can mention creatinine, which is derived from amino acids and is involved in the production of ATP, a process that generates energy for muscles in intense physical exercise.

In addition, proteins extracted from milk, such as Whey Protein, can help with mass gain and muscle recovery due to the presence of alpha- and beta-globulin. Another supplement worth mentioning is casein, which aids in muscle repair and helps build fibers.

Make your diet healthier and see the benefits in your life!

Nutrition is essential for muscle mass gain. Although the exercise routine plays a crucial role in this matter, it is necessary to ensure that the body has the necessary nutrients so that the muscles can develop.

In this sense, eating low glycemic index carbohydrates, proteins and good fats is essential. These nutrients are present in several foods that are part of everyday life, but are often left aside in the name of industrialized products, which offer greater convenience.

Therefore, it is necessary to review some habits to be able to adapt the foods that help in gaining muscle mass to the day-to-day. However, the results will be very satisfactory and the tips given throughout the article can give you a starting point.