There are many foods to gain muscle mass, it is only a matter of knowing them: from eggs to white meats, passing through dairy products, you are spoiled for choice. Here is what to include in the diet to increase muscle mass.
1. EGGS
The eggs, complete source of protein, are fully included among the foods to increase muscle mass. By eating them regularly, you will be able to obtain essential amino acids here and vitamin E, which are very important for a healthy diet. A whole egg contains about 6-7 grams of protein. Eggs are really important if you want to gain muscle mass. In addition, eggs can be cooked in a thousand different ways, many of which are simple and quick. They are the essential ingredient of many sweet and savory dishes.
2. RED MEAT
Not sure what to eat to gain muscle mass? The red meat is what’s right for you is an important source of protein, so you should never miss on your table. Be careful to choose especially lean cuts, since they are the ones that guarantee a greater intake of protein. Generally, about 100 grams of product can be obtained 36 grams of protein. It is one of the best foods to gain muscle mass, however, it is essential not to consume excess.
3. CHICKEN MEAT
The proteins that are obtained from chicken or turkey meat are considered to be of better quality than those that the body can take from beef. The white meat is less rich in fat, this can be very helpful in the diet to increase muscle mass.
4. PORK
While the pork is one of the foods to increase muscle mass, however, we must be careful because it is quite fatty. So opt for leaner cuts and avoid bacon, as it contains more fat than protein; then prefer simple types of cooking and avoid absolutely sauces and gravies that dramatically increase the calorie intake of the dish.
5. FISH
In the diet to increase muscle mass, fish cannot be missing. It is a food that contains many proteins, but also fatty acids, capable of guaranteeing the well-being of the organism. You don’t know which type of fish to choose, to get more protein? Here are some examples: the ‘yellowfin’ tuna contains 30 grams of protein per 100 grams, salmon 27, mackerel 23.
6. FISH ROE
Nutrition for muscle mass also includes caviar and fish eggs in general. From these foods, it is possible to obtain 28.6 grams of protein, per 100 grams. The cost of caviar is not easily affordable, however, occasionally we can allow ourselves some exceptions! Fish eggs are also often found in Japanese cuisine, excellent for those on a diet and want to keep the line.
7. PUMPKIN SEEDS
Pumpkin seeds, squash in general and watermelon seeds are also very important. They are all foods for gaining muscle mass since they are rich in protein. In particular, pumpkin seeds contain 33 grams, every 100:
8. DRIED FRUIT
The diet to increase muscle mass must also include dried fruit, which is very rich in protein. It is very important to eat mainly peanuts, since they supply 23.7 grams, for every 100 grams of product. In combination with dried fruit, you can also eat lentils and beans, but also bean sprouts or tofu. But be careful not to overdo it so as not to find too many calories on your plate.
9. DAIRY PRODUCTS
Milk and derivatives are a very important protein source. One liter of milk contains 30 grams of protein, 100 grams of parmesan cheese 41.6 grams, 100 grams of Swiss cheese or mozzarella cheese 28-30 grams. Always try to avoid too fatty cheeses which are authentic calorie bombs. Among the foods to increase muscle mass, dairy products are at the top of the ranking.
10. WHEY
Finally, among the foods to put mass, we must not forget whey, an excellent protein source: do not neglect it, because it is high-quality proteins. In addition, this food is rich in amino acids. By consuming it regularly, you can also avoid using many food supplements.