2023-06-14 12:39:46
The set of muscles that make up the body and perform determining functions How to help prevent injuries, improve hormone levels, body composition and reduce fat content is called muscle mass.
In addition to a healthy diet and physical activity, there are some extra aids to increase muscle mass, such as shakes or smoothies with oats.
This is a cereal that has a high calcium, protein and fiber content, according to the Spanish Nutrition Foundation (FEN). Regarding micronutrients, oats have a high content of iron, magnesium, zinc, phosphorus, thiamine (vitamin B1), vitamin B6 and folates, as well as being a source of potassium and vitamin E. Additionally, it can reduce cholesterol and blood sugar levels, and helps control appetite by making a person feel full.
Here are two recipes with oats to gain muscle mass:
Oatmeal, cinnamon and banana smoothie
- A banana
- Half a cup of skimmed milk
- Half skimmed natural yogurt
- Four tablespoons of oat bran
- Half a tablespoon of ground cinnamon
- Two tablespoons of honey
- Peel the banana, cut it into pieces and place it in the blender. Add oat bran, yogurt and skimmed milk. Add the half tablespoon of cinnamon and two tablespoons of honey. Blend everything until you get a creamy smoothie.
- This smoothie is ideal for breakfast or snacks. Drink it half an hour before starting training to enhance its effects.
Oatmeal and red fruit smoothie
To prepare it, you need a glass of soy milk, a cup of oats, 5 almonds, 8 strawberries, 8 raspberries and a handful of blackberries, together with the protein present in oats and soy, antioxidants will be obtained from red fruits that will eliminate the toxins in the body. GranVita recommends taking it before training.
Tips to gain muscle mass
For thin people who want to gain muscle mass, it is advisable to have the assessment of a physical trainer and a nutritionist. This will allow assuming an appropriate program according to the age, weight, objectives and needs of the person.
Likewise, there are basic aspects that can be of great help to gain muscle mass and have a leading role in the whole process, some of them are:
1. Order a diet to gain weight
A healthy diet contributes to a life full of energy. In addition, it allows the muscles to grow. Although it is necessary to eat more to gain weight, it is important to control what you consume to take care of your health. It is not regarding feeding yourself excessively, but regarding prioritizing a pattern rich in carbohydrates and proteins.
According to fitness experts, to gain muscle mass you need to eat five times a day, regulating each ingredient. However, the same effect can be achieved with three meals a day, but these must be adequately distributed in terms of protein, carbohydrates and other nutrients.
When it comes to snacks, foods that provide calories and healthy fats can be incorporated, such as nuts, seeds and avocado. Additionally, adding food supplements can help people who are underweight.
2. Train smart
It is regarding performing the most efficient exercises and practicing on the muscles that you want to expand. It is important that the routine is not focused on excessive work, but that it focuses on specific areas with a progressive rhythm.
These types of exercises can be done from home. To do this, it is necessary to equip yourself with a set of weights that allow you to adjust the amount lifted. Such activity can be started with a light weight: between 5 and 10 pounds. To gain volume, the following routine can be followed:
- Develop 4 cycles of 8 to 10 repetitions with a weight that requires effort.
- Perform an average of 5 different exercises per session.
- Try to strength train 4 days a week.
- Parallel to the sessions carried out, exercises can be incorporated in which the person carries their own weight to gain strength. Some of them are:
- Triceps bottoms.
- Dominated.
- squats
- Horizontal pull-ups or inverted rowing.
3. Adapt the exercise routine
Finally, it is important to keep in mind that the variation in the exercises and their intensity is a decisive factor in increasing muscle strength.
In fact, doing the same routine for a long time can cause the process to stall, which is why it should be changed every three to four weeks to increase the weight on the lifts. Thus, the body will gain greater resistance to adapt to more demanding exercises.
Later, you can add more days to train. These variations will cause the muscles to generate new layers that are stronger and thicker than the previous ones.
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