Your body’s muscle mass growth depends on your diet. Your diet can be combined with these best foods to eat to gain muscle mass quickly.
There are lots of factors that will impact how much and how differently each individual will grow. There are some estimates about what you can expect on average but these are only intended as rough guides.
A basic estimate for new lifters is about 2lbs of muscle growth a month for males and 1lb a month for females; for the first year of training.
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These numbers will vary with height, starting weight, training, diet, genetic and more. If you want to get a rough idea of how much change you could expect at different stages in your training then there is a more detailed explanation here: http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/
One thing is for certain, if your diet is not right, then you won’t be helping your body gain muscle. Want to learn the best foods to help you gain muscle mass fast?
Let’s get started.
The best foods to help to gain muscle mass fast
I will provide you with basic foods you can use in your daily diet to gain muscle below.
A couple of cafes a day can not only increase your efficiency when you go to the gym, they also reduce muscle pain after training in 48% of cases, but if your body is not drinking coffee every day, if you are already used to it to caffeine your body will need a higher dose. Here you can use one of the supplements that I mention in the entry of basic supplements that contain caffeine and taurine and work great.
Water is the liquid that gives you life, an authentic source of eternal youth. Muscles are hydrated tissues, which dehydrate when you sweat during training and need to hydrate well to regenerate and gain volume. Drinking 2 to 3 liters of water a day, throughout the day, will help you to hydrate and conserve your muscles as well as helping you to be satiated so you do not chop with foods out of the diet.
3- Green Tea
Green tea is a source of antioxidant polyphenols that prevent the growth of pathogenic bacteria in the digestive system, improve your digestion in food, and help to avoid those pecking in addition to hydrate between meals.
Its content, although in very small amounts of caffeine also helps to burn fat, maintain physical activity and stimulate the mind for these more awake. You can also change with other types of tea such as the classic black, white, peppermint mint, etc that help burn fat by favoring muscle definition.
4- Extra virgin olive oil
Good olive oil is liquid gold for your health, rich in oleic acid, a healthy monounsaturated fat, is a basic source of antioxidants that keeps your muscles and joints flexible and young so you can have a good workout in the gym. Introduce it in your meals but in moderation since remember that 1 gram of fat has 9 calories and you need to control those calories to gain muscle with little fat.
It must be recognized that chicken is the king in bodybuilding meals worldwide, but things are changing and currently, lean pork is on the rise due to its high biological value protein content, apart from providing B vitamins and as a source of natural creatine.
Creatine can increase muscle strength in athletes and is also beneficial for people suffering from muscular dystrophies that cause a destruction of muscle mass. Creatine is found naturally in fish and red meat, as we say here in pork that also has the advantage of producing less cellular inflammation with a good taste when eating.
So some good Serrano ham slices without the fat can be good for your diet.
6- The Almonds
A food that you can take everywhere and give you healthy fats of unsaturated type, good quality vegetable proteins, B vitamins to replenish the metabolic expenditure of long workouts in the gym and antioxidant vitamin E.
It provides minerals such as iron, necessary to transport oxygen to the muscles, phosphorus and calcium for the transmission of the nervous impulse. Almonds also have a high fiber content, that is to say that they have a high caloric intake and it is essential to control their intake and provided they are raw and not fried.
7- Spinach, chard, and broccoli
These vegetables, very rich in folic acid and chlorophyll, are a good mixture that helps the increase of red blood cells and improves the oxygenation of the blood. More oxygen in your muscles, more strength and strength will have to fulfill its role in training. Its low caloric value along with its richness in fibers will help you lose weight and fill your stomach. Other vegetables that can help you gain muscle are broccoli, Brussels sprouts, cauliflower, lentils, chickpeas ect
8- Salmon and other fish
Such as herring, sardines, trout, tuna, source of omega-3 fatty acids and protein of high biological quality, is a good alternative to animal meat with saturated fats. It is a very good combination to gain muscle and reduce pain and inflammation in your joints.
These fish also provide minerals such as phosphorus for the transmission of a nervous impulse, iodine, natural regulator of the thyroid, selenium antioxidant, and vitamins of class B3 and B12 to improve metabolism and your muscles.
So now you know how to write down this list and include it in your daily diet if you want to really gain muscle ?