In many occasions it is not enough to have a physical objective and dedicate several hours to work in the gym. Diet is essential to achieve our goals and achieve the most optimal level of our body. When we want to increase muscle mass, a large part will be achieved through diet. And with the help of regular training that stimulates the hypertrophy of the muscles, we will achieve that dream-like increase.
Today we are going to give you the key tips so that you can gain muscle mass, although you should always go to a nutritionist to assess your personal case and advise you exclusively.
Eat more calories than you spend
For there to be an increase in muscle mass, it is evident that there must be a caloric surplus. That is, you have to eat more calories than you spend on a daily basis. That surplus of calories, along with workouts, will achieve muscle growth.
Of course, not all calories are valid. Increasing 300 calories a day does not mean that you can get fed up with pastries. That way you will be increasing fat and it will accumulate in your body.
Take more protein
This tip seems like everyone knows it, but they rarely know how to do it the right way. Increasing protein consumption is essential for muscle to grow, but it is important that we distribute protein intakes throughout the day and not concentrate it on one or two meals.
Most usually opt for foods of animal origin (meat, fish, eggs, milk), but we can also find a great source of plant-based protein. Logically, we must know how to combine the different plant proteins so that there is no deficit.
There are also many who opt for Whey proteins and casein powder, which are the ones we take in smoothies. In any case, protein powders are not a food substitute.
Don't skip meals
If we are in a process of caloric increase, it will be of little use to stop eating or stuff ourselves with a single meal, losing control of what is ingested. Each person should adapt the meals to their way of life, but it is advisable to make 5-6 meals a day, paying special attention to breakfast and snacks before and after training.
Eat healthy fat
There is a false myth that said that taking fats created more accumulation in our body. This is totally untrue. Eating healthy fats helps to decrease the accumulation of fat in the body and facilitates the surplus of calories to gain muscle mass.
We can find them in nuts (natural or toasted), in fish (tuna, salmon, sardines), in olive oil, in avocados and in some seeds.
Healthy fats should not be missing in any main meal, but you can also introduce them in your snacks. Who doesn't fancy a banana with hazelnut butter? Or a yogurt with fruit and nuts?
Hydrate properly with water
We will never get the physical result we want if we do not get our body to function properly. It is vital to stay well hydrated through water. In order for the muscle cells to tend to hypertrophy, it is necessary that it hydrates them.
In the event that we are dehydrated, our muscle mass will grow slower and with much difficulty. It's not about obsessing over drinking, but try not to get thirsty. It is said that we are properly hydrated when our urine is barely colored and transparent.
Certain drinks like coffee, tea, and alcohol tend to dehydrate us. So avoid consuming it or drink enough water.
Consume all macronutrients
Proteins, carbohydrates, fats and micronutrients are necessary for the proper functioning of the body. We must not eliminate any nutritional group. Do not forget to take:
- Good quality proteins. Dairy, meat (beef, turkey, and chicken), fish (tuna, salmon, mackerel, herring, sardines), legumes (red lentils, peas, chickpeas, red beans).
- Healthy fats. Oils (olive, coconut, nuts), avocados, seeds (flax, pumpkin, sunflower), natural or roasted nuts.
- Good quality carbohydrates . Whole grains (rice, quinoa, soy, oats, spelled), whole wheat pasta, amaranth.
- Minerals and vitamins.
Train a lot and heavy
Diet is very important to achieve increased muscle mass, but good heavy training is also necessary. Physical exercise is the explosive stimulus that our body needs for it to improve at the muscular level and facilitate the absorption of extra nutrients.
It is silly that you start training with very heavy loads, since you will injure yourself or end up leaving due to saturation. Advance progressively and be clear that the higher the intensity, the greater the amount of muscle. Avoid abusing cardiovascular exercise and prioritize strength training or explosives.
