#club100 | Recommendations to gain muscle mass | @nainara

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When referring to muscle mass, we automatically talk about food for this reason, in order to increase it we must apply food and even sports strategies that help us consume the right calories and at the same time, expel those that are necessary. To achieve this, we must have a balanced diet.

Now, to gain the ideal muscle mass for our body, it is essential to take into account that excessive consumption of all industrialized, refined and sugary products should be avoided for this reason, at this point it is advisable to consume fresh vegetables, whole grains and fresh fruits.

It should be noted that, food is not the only step we must take to gain muscle mass since, sports activity also has a very notorious leading factor for this reason, you have to perform anaerobic exercises and this activity must be daily. In case of not having much time available, if we dedicate 30 minutes a day to this type of sport, we will reach the objective we have set.

Muscles must be gained throughout the body area

Several studies have confirmed that, when we have a diet with more calories than we get to spend during the day, we have the opportunity to increase muscles. In the same way it is essential to establish a number of daily food portions, this can be 3 to 5 meals and not skip any; Regarding breakfast, this should be first thing in the morning because prolonged fasting would generate the loss of muscle mass. Snacks should always be before and after sports activity.

The consumption of protein can not be left aside since it is an excellent ally to achieve muscle growth; in view of this the largest portion of protein should be in 2 or 3 meals of the total amount we have allocated for our feeding diet. It should be noted that the largest source of protein is fish, meat, turkey, chicken, skim milk, cheese and eggs.

Circuit exercises also help to gain muscle mass

In case you want to acquire protein with more foods of vegetable origin, we can go to beans, chickpeas, peas, peanuts and lentils. As far as fats are concerned, these should always be good and we find them in walnuts, almonds, flaxseed, avocado, coconut, sunflower seeds, sesame, chia and quinoa.

Finally, the daily intake of water is ideal when promoting the stimulation of muscle hypertrophy since, the vital liquid is responsible for hydrating all the cells that we have in our body for this reason, in the day we can not consume less than 2500 ml of water.