Nutritionist named the 6 best food groups for gaining muscle mass

therapist at the Chaika Clinic, member of the American Society of Clinical Nutritionists.

There are no magic products for building muscle mass. But there are those that can help you do it.

First, let’s look at why a balanced diet is more important than individual foods. Let’s imagine a situation where you consume only proteins (protein). Wonderful world? Not so!

The body will not be able to provide itself with the proper amount of other necessary nutrients on its own, and therefore muscle growth is out of the question.

Muscle growth occurs when the body covers all of its needs, and it’s not just diet and training. This includes sleep, emotional component, health in general. And the list goes on and on.

It is also necessary to separate such concepts as professional and amateur sports (hobby). The first case requires a person to concentrate enormous attention on the process. The athlete in this case does nothing but train, while 99% of people work, communicate with colleagues, friends, do other things.

High-intensity sport requires 100% dedication, but it has health consequences. Yes, working out can help you get your body in shape, just don’t get carried away with it.

There’s a list of food groups that would be worth including in the diet of someone looking to take care of themselves. There’s just one nuance. If it seems to you that you should eat only these products, it is not so. Your life doesn’t have to revolve around containers of food.

It’s important to include protein/fat/carbohydrates in your diet. Here is a list of foods that can help in improving muscle growth.

Protein

Protein is the main building material of muscles, so consuming protein foods such as meat, fish, eggs, dairy products and legumes can help in increasing muscle mass.

Red meat

It is a rich source of protein, iron and creatine, which can help improve muscle growth and mass gain.

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This product contains protein and healthy fats such as Omega-3, which also help increase muscle mass and improve overall health.

Eggs

This is a rich source of protein and other important nutrients. It is ideal for breakfast.

Carbohydrates

Are the main source of energy for the body and can help increase muscle mass.

Cereals

Cereals, bread, and potatoes are the preferred sources of carbohydrates.

Fats

While fats are not directly necessary for muscle mass growth, some sources of fats contribute to it. Plus, don’t forget that an important hormone for body quality, testosterone, is synthesized from fats (cholesterol).

Dairy products

Milk, yogurt and cottage cheese contain protein and calcium, which help you become stronger externally and internally and strengthen your bones, which is important for athletes.

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Turkish peas

Beans, chickpeas, lentils, and peas contain protein, carbohydrates, and other important nutrients needed by exercisers. For example, chickpeas contain up to 30% protein, which is comparable to egg protein.

Chickpeas also contain the main essential amino acids for the body – methionine and tryptophan. In the case of a shortage of these organic compounds, the body consumes them from muscle tissues, which negatively affects the quality of the body.

Fruits and vegetables

They contain vitamins, minerals and antioxidants that can also help in muscle growth.

Each of the food groups listed above leads to muscle growth, so there are no universal foods. Only a varied and balanced diet contributes to the growth of muscle tissue and the normal functioning of the body.

A separate item is the choice of sports nutrition and supplements, but this is a completely different conversation, since most amateurs are not indicated for this group of drugs. Do not self-prescribe, but consult a nutritionist for detailed information.