Looking for the ideal diet to increase muscle mass ? Take a look at the most suitable foods for muscle hypertrophy . The dream of many is to increase muscles and lose fat , but for this goal to be achieved, a balanced diet must be reconciled with the practice of physical exercises, in particular bodybuilding, especially indicated for those who crave an increase in muscle mass and a lot of patience and dedication, because the results are not instantaneous.

Food and muscle mass

But for those who achieved the goals you should know what the human body needs and among the essential nutrients for the proper functioning of the body are the carbohydrates , proteins, fats, vitamins, minerals, soluble and insoluble fiber and water , which must be present on the always balanced and healthy way of eating.

So if you are in search of a more statuesque and healthy body, we bring you some advice on eating and diets indicated mainly for those who yearn to increase muscle mass .

Diet to increase muscle size for beginners

In the diet to increase muscle mass, in beginners the main advice is to remember that the “weak” today can be the “strong” of tomorrow and the important thing is to always keep in mind that a positive result is possible only after a lot of effort and dedication, after all, every body responds differently, so learning and understanding how your body works is the key to success.

In the case of beginners, the diet for muscle hypertrophy (increase in muscle mass ) must be composed of all the essential nutrients for the proper functioning of the body , but proteins must be increased, mainly proteins of animal origin, which are rich into essential amino acids, these compounds that build tissues, particularly muscles.

So, invest in a balanced and healthy diet composed of proteins of animal origin such as red meat (recommended that they be from free-range animals), fish, eggs, fruits (such as banana , orange juice, tomato, apple), nuts, seeds, these are some of the most recommended foods to gain bulk in the early stages.

Diet to increase female muscle mass

Every day more women try to keep their bodies in shape, some dream of a statuesque body full of curves and muscles. But, to obtain a complete body, all muscles require intense practice and with an extra dose of dedication, this is because the female body acts differently than that of the man, being more conducive to an accumulation of fat in different areas of the body, It requires a proper diet, a routine and training that must be followed.

As an adequate diet of foods with low-fat protein, among them, egg whites, oatmeal, beans, lentils, chickpeas, yogurt ( you can see here a recipe to prepare homemade yogurt ) added breads with seeds, nuts , skimmed milk , tuna, and lean red meat.

And, in addition to a healthy and balanced diet, many nutritionists recommend using supplements that help to gain lean body mass, which are sources of protein and can be consumed after the meal, however, you must have a healthy menu that contains carbohydrates , vitamins, minerals, fiber and water in its composition. Consultation with a qualified trainer is recommended before beginning to use any supplement.

Diet for increasing male muscle mass

As the male body produces the hormone testosterone that helps to gain muscle mass, hypertrophy in men is faster, which allows men to have more defined muscles.

But, for the objectives to be achieved, we must follow a strict diet that follows the same eating pattern, in addition to the aforementioned use of protein supplements such as whey protein, in the recommended amounts, see information on lactose intolerance to identify if you can cause you some trouble.

In addition, you need an adequate training that allows the muscle groups a recovery and a correct carbohydrate intake to avoid the negative nitrogen balance that leads to protein catabolism, in other words, the breakdown of lean mass, thus guaranteeing an increase significant in muscle mass.

If you have doubts about the recommended diet for muscle hypertrophy, do not hesitate and get in touch with a nutritionist who can guide you in your particular case.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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