9 foods improve muscle mass naturally
To improve muscle mass gain and develop muscles, you must provide your body with the elements it needs, i.e. proteins. The following foods are also known to increase iron in the body.
Protein needs
The recommended dietary allowance (RDA) for protein is 0.8g per kg of body weight or about 46g per day for women and 56g for men. But these figures can vary greatly depending on your daily calorie intake and physical activity.
Strength training can push you to consume more protein to protect, repair, and renew muscle fibers destroyed after intense training.
An average weightlifter may need 1g of protein per kg of body weight, and a professional weightlifter 1.5g.
1- Soybeans
Soy is high protein food, and a single cup contains 43g (418 calories). The soy milk, tempeh, and tofu. “Half a cup of firm tofu contains 10g of protein, and more if it is firm,”.
Soy is also rich in magnesium, an energy-carrying nutrient, especially when lifting weights, or any weight-bearing exercise that builds muscle mass.
It also plays a major role in muscle growth and repair. Magnesium is required as a supplement for bodybuilding.
Too low a magnesium level leads to fatigue, numbness, loss of power, and cramps.
2- Quinoa
Quinoa is a plant food that is a complete protein. “Complete proteins have all nine essential amino acids for the body (the body does not produce them),”.
It is found in abundance in beef, chicken, fish, eggs, and dairy products, and for vegetarians and vegans, in quinoa, which is cereal and not a seed.
3- Hemp seeds
Hemp seeds are packed with protein without producing a euphoric effect. Three tablespoons of these seeds (or hemp hearts) offer 10g of protein and a healthy dose of omega-3 fatty acids.
But watch how much you take because the 50 calories per scoop of these heart-healthy fats add up quickly. Ensure your daily intake by adding them to a smoothie, yogurt, oatmeal, or salad.
4- Guava
This exotic fruit provides 4.2g of protein per cup. And that’s not all. As guava is loaded with vitamin C (100g provides three times the recommended nutritional value), it is a tasty way to fight aging skin, because it produces collagen, which reduces wrinkles. Foods filled with vitamin C also improve blood circulation.
5- Nutritional yeast
The next time you want to whip up a cheesy or creamy sauce, or give your popcorn a cheesy flavor, try nutritional yeast. “Three tablespoons of this vegan staple has 12g of protein, and lots of B vitamins,” according to Lisa Davis.
B-complex vitamins are essential for muscle strength. They also help with amino acid and protein metabolism, repairing and preventing muscle tears.
6- Greek yogurt
It is important to get enough calcium when building muscles so that the bones are strong enough to support them well. Calcium needs for both contraction and relaxation of muscles. A deficiency could cause muscle cramps and difficulty lifting weights.
Greek yogurt has nearly double the protein of regular yogurt, plus gut-friendly probiotics and bone-strengthening calcium adds.
7- Salmon
Seafood is known to be a good source of protein, but salmon comes out on top for a variety of reasons.
We benefit from its omega-3 fatty acids which fight bad fats, and promote cognition, says Krissy Kendall. The right dose of these fatty acids, combined with regular exercise, reduces waist circumference more than exercise alone. There are 23g of protein and up to 1.5g of omega-3 fatty acids in 90g (3oz) of salmon.
8- Lean ground beef
A 90g (3oz) serving of beef contains 18g of protein and an amount of iron equivalent to 15% of the recommended daily intake. “Since iron is essential for the transport of oxygen by proteins, a low rate of this trace element could cause fatigue, a drop in immunity, weakness, or a drop in tone at the gym. Always choose the leanest beef for your preferred cuts, and avoid extra fat and calories.
9- Dried protein
Protein powders are a tasty way to recover after training, or as a meal replacement, but they don’t all have the same qualities. “I like a substantial protein powder that, in addition to pure protein, offers fiber that provides energy and satiety,” says Explore Cuisine nutritionist Ilana Muhlstein.
The healthiest protein powders should contain at least 15g of protein per scoop (42g) and as much, if not more, fiber as sugar. Prioritize those with vitamins D and C, iron, and calcium, which North Americans often lack.