Eat and gain muscle

Foods to lose weight
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Last week we talked about some foods indicated to help with the weight loss process. Today we will focus on the most appropriate diet for those who wish to gain muscle mass.

DATE: August 2020
AUTHOR: Rui Madeira | Health

RM Trainer is now presenting a list with some food tips that, according to the opinion of several national nutritionists mentioned in an article by MH, can help achieve this goal:

- QUINOA: despite being a seed it is known as a pseudocereal and is very rich in protein. 100gr of quinoa provides 13gr of protein.

- TUNA: if you consume it in a can, you should opt for tuna preserved in water. This fish fights inflammation and is an ally of muscle recovery, being very rich in omega 3.

- SWEET POTATO: it is a complex carbohydrate, that is, of slow absorption, so it is ideal to maintain satiety and energy for a prolonged way. Hydrates are essential to ensure strength during training.

- RED MEAT: important source of protein and vitamins, when consumed with vegetables, helps the body to absorb minerals such as iron, chromium and zinc.

- SKYR: seen as a revolutionary product. It is recommended as a snack at the end of the day or in the evening and not after training because it contains casein, which is slow to absorb and not whey protein.

- REQUEIJÃO: it is like a soft paste with a sweet taste that retains more whey. It contains little fat and is an excellent source of protein, vitamins and minerals.

- SOY: it is seen as the best option in the vegetable kingdom with the possibility of replacing animal proteins. It contains essential amino acids and, in terms of protein, it has about 33gr per 100gr of food.

- TOFU: it is a soy derivative that is easily digestible and very rich in protein, making it a good plant based solution. In addition to its neutral flavor, it is a good magnesium and calcium source.

- EGG: low cost and culinary versatility turn the egg into one of the essential foods to gain muscle, in addition to being very rich from a nutritional point of view. Having just 2.7gr of fat per 100gr is a great snack.

It will always be remembered the importance of associating a correct diet and the right choices, with the regular practice of training, which being properly oriented will obviously be more effective!