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Nutritionist recommends strategies to go from skinny to beefy
The body will become not only thinner but also more toned.
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Lifestyle Massa Muscular
Genetics play a significant role in how each person gains muscle mass. If you are one of those people who feel that you have stagnated at the same weight no matter how much you practice sports regularly, know that there are some dietary strategies that can help you.
On the social network Instagram, the nutritionist Sara Venâncio shared four tips to gain weight in lean mass in a healthy and equally effective way. Check it out:
1- Consume high-quality proteins
White meat, fish, eggs, legumes, and also plant-based proteins such as tofu ensure "muscle building and repair". She also points out that "something crucial is to distribute the intake throughout the day, in order to optimize muscle protein synthesis".
Read Also: Two apparently harmless foods that increase the risk of dementia (Portuguese version)
2- Prioritize complex carbohydrates
Whole grains, sweet potatoes, oats, and quinoa are considered essential "to provide energy during workouts and to replenish muscle glycogen after exercise", explains the nutritionist.
3- Bet on healthy fats
"We should prioritize unsaturated fats: monounsaturated such as olive oil, avocado, peanut, and polyunsaturated such as fatty fish and flaxseed", says Sara Venâncio. This is because "although proteins and carbohydrates are essential for gaining muscle mass, good fats also play a crucial role in overall health and hormonal function".
4- Consider supplementation
"Whey protein, creatine, and BCAAs are the most suitable supplements for promoting muscle mass gain." However, she warns, "as the name suggests, they have the function of complementing our diet and should not be used as a substitute". In addition, "the doses should be customized to each case".
Read Also: Cardiologist reveals cheese as an ally for heart health. Are you a fan? (Portuguese version)
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