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Eight foods to gain muscle mass in women

Loss of muscle mass is a problem in women, especially after age 45 or when they enter menopause. The problems that develop with these losses are being more prone to fractures, pain and weakness. According to the Spanish Society of Geriatrics and Gerontology (SEGG), from that age onwards, the rate can decrease from 1 to 2% annually, reaching 3% from the age of 60..

Increasing our muscle mass will help the body burn more calories, even when at rest, and It will improve posture by strengthening the muscles of the back, a good way to avoid back pain.

Physical exercise, rest and a diet rich in protein can help alleviate these muscle declines. Those are the seven foods that can help:

1. Cereals (rice and quinoa)

Rice and cereals, in their different variants, are a very important food for gaining muscle mass due to the energy contribution they offer to the body. However, you should avoid varieties that provide less sugar, so a good carbohydrate option would be whole grains.

Specifically, quinoa is one of the best options since it combines the contribution of carbohydrates, proteins, fiber, phosphorus and magnesium in significant quantities. The latter is very important in the development of muscles and nerves.

It is key in this type of diet to combine these nutrients with proteins.

2. Egg

It is a food full of proteins with high biological value that includes important amino acids, especially leucine, which is one of those responsible for muscle growth. Many experts speak of eggs as one of the superfoods and they are usually included in all diets recommended to athletes so they can be eaten alone, mid-morning or mid-afternoon.

3. Fruits (banana and avocado)

The vitamins and antioxidants in fruits and vegetables make them an essential ingredient in any healthy diet. But also, in this case, they are highly recommended carbohydrates if we are committed to recovering muscle mass with regular and non-intensive exercise.

Two foods stand out in this category, the banana and the avocado, which contain unsaturated fats, a lot of calories and works as a great satiator.

4. Milk and yogurt

To increase muscle mass, the contribution of easily assimilated whey protein is important, but not so much the fat of these foods, which is why they are recommended to be taken skimmed.

Except in the case of yogurt, a good source of energy, with which dietitians suggest that it be taken whole and without sugar because skimmed is not sufficiently satiating. Sugar is a prohibited food in this type of diet. For a training day, it can be completed with cereals or nuts.

5. Nuts

Almonds and walnuts contain numerous minerals, vitamins, omega 3 and monounsaturated fatty acids. They perform an important antioxidant job in our body and help produce testosterone, a hormone that is related to the loss of muscle mass.

The proteins and energy intake of these small foods, almost more than the egg, are key to this objective. In the case of almonds, magnesium is very important, a mineral that, as we have already explained, is essential for metabolism and protein synthesis.

6. Fish (salmon and tuna)

The omega 3 contained in oily fish, especially tuna and salmon, is very important for increasing muscle mass. In addition, this type of fish provides higher quality proteins than other varieties. Therefore, any diet to gain mass includes canned tuna, which is rich in protein and easy to transport.

Dietitians assure that, in addition, this type of oily fish, in addition to seafood, are satiating foods that help not snack between meals.

7. Meat

Meat proteins are a basic contribution to any diet that seeks to increase muscle mass. It is recommended to go for meats that have the lowest levels of fat. For this reason, many menus for athletes include chicken breast, a basic food that can also be replaced by turkey or rabbit, if we do not want to eat red meat.

These foods also contain leucine which, as we have said before, is key for muscle development and growth. In the case of chicken, it provides between 2 and 3 grams of leucine per 50 grams, along with a strong satiating power.

8. Legumes

Lentils and chickpeas are good foods for this purpose. They are rich in iron, vitamins, folic acid and fiber, a perfect cocktail to increase muscle mass. Any dish prepared with this nutrient will give strength and energy.

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