Some people struggle to lose weight, while others want to gain a few extra pounds and increase muscle mass. For the latter, the task is often uphill because they wander among the thousands of theories that exist to accomplish that goal.
Definitely, physical training is the first step, followed by a diet according to what we want to achieve. There is a saying “to grow you have to eat”, and this is exactly one of the keys that gives better results.
It is then that if what we are looking for is volume, it is important that we take care of our food. Well, although what is wanted is that there is a caloric surplus, we should not abuse the amounts eating what will not bring us benefits.
Here’s the trick, to consume more calories than you burn, not to increase the percentage of body fat, but to increase the volume of lean mass. Since what you want is not to gain weight but to pull muscles and define measures, naturally.
Increase Muscle Mass: Top 10 Foods
Based on the above, we must then consume quality calories, which contribute to achieve our goal is to increase muscle mass.
We must ingest the 3 types of foods: carbohydrates, proteins and fats, but of the so-called “good”, everything balanced and in its right measure. For this, it is necessary to calculate the amount of calories to consume, according to our weight and the physical activity that we carry out. In this way, the macronutrients are correctly distributed in the body.
To achieve this, we have developed a list of foods that can help increase the volume of muscle mass, in a healthy way.
Here is a list of 10 options:
- Chicken (preferably the breast)
- Lean beef
- Fruits and vegetables
- Pope and potato
- Good fats
The proportions should be fair and of course not to abuse any of them.
What’s the difference if I want to lose fat?
There is not much difference with regard to the foods that must be included is a fat loss regimen. The point at which they differ is that they must be consumed in different proportions.
That is, ingesting more carbohydrates and proteins. And, when training, reduce cardiovascular exercise, but increase weight in strength training. This will cause us to develop resistance.
Remember that the goal in increasing muscle mass, should always be to increase lean mass. Also, avoid a noticeable increase in the percentage of body fat.
Likewise, combine these practices with good habits in general. Sleep the 8 hours, do not ingest alcohol or toxic substances and ingest enough water before, during and after physical training.