One of the many objectives that a large number of people set for themselves in 2023 was to increase muscle mass, and for this, it is necessary to carry out serious physical activity routines and eat healthy.
At this point it is necessary to emphasize that both the practice of exercise and diet must be supervised by professionalsgiven that this way the objective can be achieved more quickly and errors will be avoided.
For example, in what corresponds to food, with the authorization of the nutritionist, two particular foods can be included to increase muscle mass. These are the apple and the oats.
For his part, oats are a type of cereal grain that have several benefits, as they can reduce cholesterol levels, lower blood sugar levels, and help control appetite by generating a feeling of fullnessin accordance with Medline PlusUS National Library of Medicine.
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.
Being two foods rich in fiber, both apple and oatmeal, combined to prepare a smoothie, help increase muscle masshighlights the specialized portal Vital Kitchen. This is how you prepare this smoothie:
- 1 cup of oats.
- 2 cups of water.
- 2 apples.
- 2 cups of soy, coconut, almond or rice milk.
- 40 gr of nuts.
- 1 tablespoon of honey or brown sugar.
- 30 g of amaranth.
- 1 teaspoon of cinnamon powder.
- Place the oats in a bowl and add the water.
- Let soak overnight.
- Cut the apples in half and remove the seeds. Chop into large cubes.
- Place the oats, the apple, the soy milk in a blender.
- Add the walnuts, honey, amaranth and ground cinnamon.
- Blend for several minutes. Serve and decorate with thin slices of apple, sprinkle with amaranth and cinnamon. Add a mint leaf.
Muscle mass: foods to increase it
- Proteins are essential to meet this objective; For this reason, it is crucial that the nutritional requirements are covered in terms of the consumption of this type of food. Eggs have several important nutrients inside, such as vitamins and minerals; besides, high performance athletes often add this raw food to their drinks.
- This product contains quality proteins and fats, apart from a good handful of calories. It is recommended to consume it natural, that is, without additives or sweeteners.
- Greek yogurt is an idea to consume following a hard day of training; In addition, it can be accompanied by the fruit of your choice and a few natural walnuts or almonds.
- This food is rich in protein and provides little fat, so it is recommended to include it both at lunch and dinner; and you can even prepare some delicious sandwiches to eat as a snack.
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