2024-04-27 01:26:04
Healthy food plays an important role in maintaining people’s health, as it provides several benefits on a physical and mental level. For this reason, people build theirs ideal diet according to expert recommendationsand your personal needs, which include foods that have major nutritional contributions and eliminate certain ones foods that are not strongly recommended for overall well-being in the daily routine.
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In turn, one of these elements is protein; Well, according to an article published in ‘MedlinePlus’, a portal produced by the National Library of Medicine in the United States and an official website of the government of that country, the body needs proteins from various foods to strengthen and maintain bones.
In that sense, these are also the key to strengthening muscles; Well, there are people who, in addition to having a healthy weight and body, seek to increase muscle mass in different parts of the body through their exercise routine and diet, as this allows them to increase resistance and body strength. here we tell you about some foods you can include in your lunch if you want to increase muscle mass:
8 foods to include in your lunch that help increase muscle mass
Lunch is one of the most important meals of the day; Well, in addition to contributing to good long-term health, it is the key to providing the necessary energy to the body, as well as providing the necessary nutritional value and regulating appetite. In other words, if what you are looking for is to increase muscle mass, in addition to eat lunch at the time recommended by expertshere we tell you about some foods that can help you in this process and that are rich in protein.
According to an article published in the specialized medical portal ‘Healthline’ and endorsed by nutritionist and fitness expert, Jared Meacham, these are some of the best foods rich in protein and low in saturated fat for developing muscle in the body:
Furthermore, in an article on the same portal, written by doctor Kris Gunnars, the expert suggests that protein is the basic component of muscles, and that eating sufficient amounts of protein helps to maintain muscle mass and Promotes muscle growth during strength training.
What is the recommended daily protein intake?
According to an article published by the Clínica Universidad de Navarra, the ideal daily protein intake depends on various factors, including age, gender, physical activity level and general health. However, it states that it is recommended to consume at least 0.8 grams of protein per kilogram of body weight.
At the same time, it suggests that consuming too much protein can lead to overloading of the kidneys and liver, so it is important to maintain a balance in the diet, not to exceed the intake of protein and to include the foods most recommended by nutritionists to achieve a balance between the nutrients the body needs.
Finally, it indicates that a protein deficiency in the body can be identified through symptoms such as fatigue, weakness, loss of muscle mass, skin and hair problems, among other signs of a weakened immune system.
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