We propose 15 foods to gain muscle that will help you see results of your effort in the gym and not be demotivated.
I imagine the month of January as the month in which gyms do August, while the rest of us try to reach the end of the famous hill, they hang up the poster completely thanks to those New Year's resolutions that we make most of ourselves to after eating the grapes.
And if our plans were to join the gym and we have done it with enthusiasm and desire, the most important thing to maintain this motivation is to begin to appreciate the results. If not, we will end up leaving the gym and like that person in the joke who says at the end of the year: "Honey, of the 3 kg I wanted to lose this year, I only have 5 left".
Jokes aside, a good way to appreciate the results of our gymnastic effort is to accompany the exercise with adequate nutrition, which provides us with everything we need, allowing us to burn that fat that we do not want to have on top and taking care of our muscles, that's why you We propose 15 foods to gain muscle, without the need to go to industrial preparations.
15 foods to gain muscle and get fit
Although on the market there are a lot of sports supplements designed to develop muscles, we can also use a few foods that nature offers us that are ideal for caring for, defining and growing our muscles.
Meat
The meat generally contains proteins of high biological value (those containing eight essential amino acids) and are a source of vitamins of group B and natural creatine. The latter, found in fish and meat - especially pork - can help increase muscle strength in athletes, so don't limit yourself to chicken breasts and include lean pieces of meat in your diet. pork such as loin and sirloin that, in addition to strengthening your muscles, have more flavor than chicken.
Nori seaweed
They are rich in iodine, which helps regulate the thyroid gland responsible for adjusting blood sugar metabolism. They also help prevent fluid retention, thereby achieving more defined muscles.
Quinoa
This pseudocereal that is beginning to make room for itself on our tables is a food that contains carbohydrates and proteins of high biological value with an important content of lysine and methionine - two of the essential amino acids - which intervene in neuronal development and metabolism of insulin. It also has vitamins B and E and minerals like magnesium that help prevent muscle cramps.
Lentils
They neutralize the acids that are produced in the muscle during exercise and are a source of vegetable proteins which, if consumed together with a cereal -for example brown rice- are of high biological value.
Almonds
As long as they are not eaten fried, almonds - raw or toasted - provide us with good quality vegetable proteins, vitamins of group B and E, as well as iron - which is involved in the transport of oxygen to the muscles - phosphorus, calcium, zinc, potassium and magnesium.
Mussels
And in general, all bivalves, as long as we don't cook them in sauces, are rich in protein, omega-3 fatty acids and iron. They also have very few calories and, in the case of mussels, their price is usually fabulous.
Oatmeal
Although it is a cereal and contains carbohydrates, it also contains fiber and vegetable proteins that provide energy and amino acids. It is a good complement when eating a high-protein diet, since oats have laxative effects that help counteract the constipation produced by these types of diets.
Flaked oats can be eaten hydrated without cooking, but can also be cooked like a legume or added to a soup to help thicken the broth.
Potatoes
As long as they are cooked or baked, not fried, they are more recommended than pasta, since the former contain assimilation carbohydrates that are better so that your muscles do not lack the glucose they need at any time.
Green leafy vegetables
Spinach, chard, collard greens, and in general all green vegetables are rich in folic acid, vegetable iron and chlorophyll, have few calories and are rich in fiber, so they help you lose weight, they are satiating and help oxygenate the muscle.
Beet
They contain an inorganic nitrate that, if the beet is consumed raw, turns into nitrite and later into nitric oxide, a vasodilator that improves blood flow and muscle contraction, increasing resistance. If you have decided to do weights to gain volume, nitric oxide helps you train longer.
Blue fish
They contain omega-3 fatty acids and are a source of proteins of high biological value. The best would be salmon, trout, tuna, mackerel, horse mackerel or sardines which are a good food to gain muscle and prevent joint pain. They are also a source of vitamins B3 and B12.
Spices
The turmeric contains curcumin, a compound that helps maintain cartilage and prevent bone loss and may also reduce inflammation and muscle pain. The ginger, if consumed fresh, can help prevent muscle pain and joint after intense strength training.
Fruits
The apples contain ursolic acid which helps regenerate muscles. The pineapple and papaya contain bromelain and papain that helps to better digest protein foods and reduce inflammation of muscles after intense training.
Eggs
We must avoid the false myth that the yolks raise cholesterol and there is no advantage to consume only the whites. So, there's no reason you shouldn't enjoy a whole egg omelette.
Coffee
Coffee can help improve muscle exercise performance if you are not used to caffeine, in which case, two cups of coffee a day would be enough to increase effectiveness and help reduce muscle pain.
Depending on your size and how much water weight you're carrying, this weight loss can vary. Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto.