Some people seek to increase their muscle mass so that their body looks more toned and with greater volume, but to achieve this you have to be persistent.
Muscle strengthening can help build strong bones, control weight, improve quality of lifecontribute to better balance and reduce the risk of falls, treat chronic conditions, sharpen intellectual skills, among others, according to Mayo Clinicnon-profit entity dedicated to clinical practice, education and research.
“Muscle mass is made up of the total set of tissue commonly called muscle. Skeletal muscle is an organ whose fundamental function is to facilitate movement, joint stability and structural protection of our skeleton. This has the ability to expand or bulge, a fact that will depend on the force that we apply to the muscle. The more force, the greater the muscle mass of the subject to be able to oppose resistance”, explained the physical educator Daniel Molina.director of the Analítica Muscular center in Madrid, to the Spanish magazine ¡Hola!
In this sense, the Vitónica portal revealed 10 vegetable food options to boost muscle mass growth, as they are a great source of essential amino acids.
Garbanzo beans: These legumes have a high protein content, reaching 21 grams of protein per 100 grams of product. Additionally, it provides a large portion of carbohydrates, because for every 100 grams, around 55 grams. With this grain you can make hummus, salads, among others.
Textured soya: This is probably the food with the highest amount of protein, since it has 50 grams per 100 grams of product. This is achieved through a method that includes the application of heat and pressure in an extruder machine of soybeans previously defatted and without their skin.
Banana: For there to be muscle hypertrophy there must be a high intensity of training, which is achieved only with the consumption of carbohydrates, which come in high quantity in bananas.
It also has B complex vitamins, magnesium, vitamin A and carotenoids, which help with the proper functioning of the nervous and muscular systems.
Avena: With this you can make protein shakes if it is crushed, as well as pancakes and others. This reaches 13 grams of protein per 100 grams of product and reaching almost 60 grams of carbohydrates.
Gazpacho: Gazpacho is made up of three types of vitamins, type C, type E and type A, which help with the growth of muscle mass.
Type C is obtained from peppers and tomatoes, and increases the absorption of iron from food. Those of type E come from tomato and olive oil, they endow the gazpacho with antioxidant powers. And those of type A protect the immune system.
Natural orange juice: They have quite a few calories, and allow for a higher consumption of carbohydrates and since the pace is very fast, it is good to take it as a pre-workout.
Integral rice: There are almost 80 grams of carbohydrates per 100 grams, making it a very good food to increase the intensity of our workouts or to restore and replenish glycogen stores.
Walnuts: They are high in calories, which is ideal for gaining muscle mass, since there must be a caloric surplus for this hypertrophy process.
For every 100 grams there are 20 grams of protein, 21 grams of carbohydrates and 54 grams of very good quality fats, mainly because they are rich in omega-3 fatty acids.
Flax seeds: High-quality fats are of great importance to gain muscle mass, since they maintain an optimal hormonal environment for it. Flax seeds are also rich in protein, containing up to 18 grams of protein per 100 grams of product.
These are the foods that contain the most omega-3 fatty acids, because they achieve 24 grams per 100 grams of product. Contains B vitamins, potassium and vitamin E.
Lupins: These are legumes that concentrate a lot of protein, reaching 36 grams of protein per 100 grams of product, and, therefore, they are one of the options with the highest proportion of this nutrient.
Additionally, they are rich in protein and fiber, as well as iron, calcium, potassium, magnesium and other important trace elements for the body.