Lean muscle mass naturally declines with age. If nothing is done to replace the lean muscle that is lost over time, your body fat percentage is likely to increase.
According to the US National Cancer Institute, muscle loss or weakness, sometimes leading to falls, broken bones, and other serious injuries that affect a person’s ability to care for themselves.
Proteins are the most recommended foods to increase muscle mass. Therefore, the specialized portal your health list Some snacks with this nutrient that can help meet this goal:
1. Milk with cocoa and toast: this combination provides protein from milk and carbohydrates from toast. Their combination gives the body enough energy to train properly.
2. Yogurt with fruit and oatmeal: mix yogurt with a fruit and two tablespoons of oatmeal. This preparation provides the carbohydrates that the body needs to keep energy up, before and during training.
3. Protein Omelet: Its preparation consists of beating two eggs together with two tablespoons of oatmeal and making an omelette in a frying pan. For the filling, place shredded chicken and vegetables. It is advisable to eat following training to recover energy and it can be accompanied with coffee or a natural juice.
4. Sandwich with tuna pate: Like the previous preparation, it is recommended to consume following exercising. To prepare it you have to mix the tuna with yogurt. It can be seasoned with a little salt and olive oil.
It should be noted that in some cases, people want to increase muscle mass as directed by the nutritionist. However, according to experts, it is not recommended to do it by eating large amounts of carbohydratesit is necessary to do it in the healthiest way possible so as not to generate other pathologies.
In fact, the portal GuiaFitnesslisted a series of carbohydrates that can help gain muscle massThey provide nutrients to the body and keep the body full of energy.
- Pan integral: Among those foods that can help with the growth of muscle mass is wheat bread, which contains a large amount of protein that is not ultra-processed. “These breads have more protein, less sugar and therefore fit well into almost any diet. fitness”, affirmed Jordi Morera, one of the most recognized chefs in the world in terms of bread and owner of L’Espiga d’Or, to Men’s Health.
- Potatoes: It is possible to incorporate this food into the diet in the form of puree, baked or boiled, as they are the cooking considered healthier for this food. Potatoes will help the muscle to repair and enlarge quickly thanks to its high glycogen components.
- Whole grain whole grain cereals: This food will provide the necessary energy to the body to carry out physical activity. Among the cereals that are recommended are oats because it has complex carbohydrates, fiber, amino acids, healthy fats, iron and magnesium. This mix of benefits allows you to gradually thicken your muscles.
- Wholemeal pasta and rice: “Its consumption should be in accordance with the intensity of the training and, as a general rule, always together with proteins of high biological value, such as those present in fish, lean meats and eggs,” he explains. GuiaFitness.
Before adding new foods to the diet, it is necessary to consult a specialist, in this way, pre-existing diseases will not be affected.