Gaining muscle mass: essential foods for your diet

When you want to gain muscle mass there is one macronutrient you cannot be without: protein, because as well as being required to build muscle, it helps to prevent osteoporosis, aids weight loss and makes it easier to get a good night’s sleep.

It is also important to eat carbohydrates like pasta, rice, cereals and bread (preferably wholemeal) to produce energy during physical exercise, as well as other micronutrients like vitamin E, omega-3, potassium and magnesium, which help to prevent fatigue, improve stamina and increase muscle strength.

However, today we are going to tell you which foods provide the most protein, so that you can make them staples and eat a varied diet.

Foods rich in proteins

There is a wide range of foods that are rich in high-quality protein, which will help you to gain muscle mass, such as:

• Oatmeal, great for breakfast, as a snack or before exercising, as it provides high-quality carbohydrates and proteins that supply energy and help to build muscle.

• Spinach, which provides large amounts of glutamine, which is necessary for building lean muscle mass. This amino acid also helps to improve muscle tone and reduce fatigue.

• Low-fat dairy products (milk, cottage cheese, whipped cream cheese, Greek yoghurt, etc.) rich in natural proteins, which aid recovery and rest. They also contain casein which helps to ‘feed’ your muscles.

• Eggs, especially egg whites, help to increase muscle mass, as this food contains one of the most complete proteins which is most easily absorbed by the body; it also contains B-complex vitamins, which are important for supplying the body with energy.

• Peanuts, which in addition to supplying proteins, provide magnesium, an important mineral for muscle contraction, B-complex vitamins that are required to provide the body with energy and antioxidants, which promote muscle recovery after exercise.

• Avocados, a fruit that provides protein, monounsaturated fats and is an excellent source of calories, increasing the amount of energy and antioxidants in the body. It is also rich in vitamin E, which helps to improve stamina, muscle strength and muscle recovery after training, as well as providing potassium, a mineral that prevents muscle weakness and cramps during exercise.

• Pulses, which besides providing protein, contain large amounts of magnesium, which can help to reduce cramps, and fibre, which aids weight loss by keeping you feeling full for longer.

• White meat (turkey, rabbit and chicken)provides high-quality proteins that are clean, i.e. fat-free; and it contains a large amount of amino acids that help to build muscle.

• Red meat (veal, foal, beef or pork), rich in protein and iron, an essential mineral that prevents fatigue and muscle weakness.

• Oily fish (tuna, mackerel, salmon), rich in proteins and omega-3, a healthy fat that has an anti-inflammatory effect on the body, improves blood circulation and prevents the loss of muscle mass.

• Tofu, seitan, Heura, etc., vegan products that provide up to 20 grams of protein per 100 grams, great for adding variety to your lunches or dinners.

• Sweet potatoes and bananas, which contain proteins, magnesium and high-quality carbohydrates, helping to maintain the body’s water balance, nerve impulses and muscle contraction.

• Citrus fruits (kiwi fruits, lemons, oranges) contain vitamin C, which is necessary to produce collagen, which is present in muscle fibres and keeps them elastic.

Adding these foods to your diet, in appropriate amounts for your weight and level of daily physical activity, will ensure that you gain muscle mass.