2023-05-21 16:02:07
To take some musclenothing beats cooking a few pieces of meat. Indeed, the latter is rich in proteinessential for building and repairing muscle.
It is important to know that meat is not the only source of protein. They are also found in the legumes (lentils, red beans, chickpeas…), nuts and seeds. These may also play a role in muscle development. However, the proteins in meat are more easily assimilated, which allows amino acids to pass quickly through the blood and reach the muscles to stimulate muscle protein synthesis. Additionally, meat is rich in nutrients like iron, zinc, and vitamin B12, which are essential for muscle growth and repair.
Be careful however, You don’t have to eat meat exclusively. red to develop muscle mass more quickly. Indeed, too much meat can increase the risk of chronic diseases such as obesity, heart disease or diabetes. It is therefore recommended to opt for a lean meat and to limit its consumption to a maximum of 500 g per week of cooked meat (excluding poultry) according to the PNS, in addition to a balanced diet and a healthy lifestyle. But what meats should you choose if you want to gain some muscle?
Muscle gain: 4 options to favor
Certain meats are preferable when a person wants to gain muscle. Hanna Rozenblum, nutritionist, explains that: “All meats are not equal, because there are two main categories of meat: red meats and lean meats. It is often mistakenly believed that lean meats are ideal for an increase in muscle mass. Finally, red meats are just as important, as they are sources of protein but also of lipids which will allow good muscle growth“.
The chicken is for example a lean meat rich in protein. According to a study published in the Journal of Sports Science and Medicinechicken is one of the most effective sources of protein for stimulating muscle protein synthesis following exercise.
Beef is also a very good choice. It is a meat that contains many essential nutrients for good muscle health, such as iron and zinc. Consumption of beef might improve muscle gain in athletes.
The pig is also high in protein. Its richness in vitamin B12 is essential for protein synthesis. It is better to opt for pieces that are not too fatty for optimal muscle gain. This is essential for protein synthesis.
Finally, the salmon is a fatty fish, source of protein and rich in omega 3 fatty acids. This fish helps to limit inflammation and provides the body with the nutrients and vitamins it needs for good muscle growth. In addition, omega-3s also support good cardiovascular health.
The nutritionist adds: “The assimilation of protein from eggs is very good. This makes it an excellent source of protein which will be of great help during muscle gain. To be able to make the most of its protein content cooking is to be taken into account. It is rather advisable to consume soft-boiled or poached eggs because an overcooked egg yolk loses its digestibility”.
In addition to meats, there are, to a lesser extent, other foods that can also help build muscle. This is the case with cottage cheese, nuts or tofu.
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