5 foods to gain muscle: advice from a sports nutrition expert

5 foods to gain muscle: advice from a sports nutrition expert

  • A nutritionist said, along with strength training, foods like Greek yogurt can help build muscle.
  • She added that muscle-building diets should include meals rich in protein and calories, such as salmon.
  • Foods such as walnuts, which contain omega-3s, can reduce inflammation and pain after strenuous exercise.

Although there is no single food that makes you stronger, there are some foods that can help with this process, according to a sports nutritionist. Angie Ashi.

Asche, owner Sports Nutrition Elite, told Insider that in addition to strength training, eating foods rich in protein and calories helps muscle growth. Rebecca Strong of Insider reports that protein is made up of amino acids, which the body breaks down and absorbs to build muscle tissue. Your body then needs a calorie surplus to fuel the muscle-building process, Ash said.

Ash told Insider that foods like full-fat Greek yogurt and salmon are high in calories and packed with protein. She added that avocado and tempeh are protein-rich vegetarian alternatives.

Full-fat Greek yogurt is full of calories It mixes well with juices

Ash said full-fat Greek yogurt is a great muscle-building food because it’s high in calories and high in protein. According to Healthline100 grams of full-fat yogurt contains 61 calories and 3.5 grams of protein. She said the recommended amount of protein for an active person trying to build muscle was 1.6 to 2 grams per kilogram of body weight (one kilogram is about 2.2 pounds) per day. She said the number of calories someone would consume on a muscle-building diet depends on height, weight, age, activity level and fitness goals. Experts generally recommend eats 10 to 20% More calories than your body needs for muscle growth.

Full-fat yogurt has more calories, as well as healthy fats, which helps the body absorb nutrients, regulate hormones and reduce inflammation, Ash said.

Greek yogurt is incredibly versatile, she said, and can be put into foods like smoothies as a way to get more calories and protein into a ready-to-eat form.

avocado calorie dense vegan cucumber

Asche recommends avocados as another calorie-dense food that can be added to a variety of meals. there around 250 calories In one medium avocado. Asche said she puts them on sandwiches and eggs to add some calories and fat to her meal.

She added that avocados are a great source of vitamin E and fiber.

Fatty fish is full of protein and can reduce inflammation

Ash said fatty fish like salmon, sardines, herring, and halibut are another great source of protein. It’s full of omega-3 fatty acids, she said, which can help reduce inflammation when strength training. Omega-3 is also an essential nutrient that the body cannot produce on its own and has been shown to help prevent heart disease and stroke, according to Harvard School of Public Health.

These fish are also full of healthy fats, which increase the calorie content, Ash said.

“Gram per gram, fat contains twice the calories as carbohydrates and protein, so this kind of calorie helps raise the calories without sitting down to eating a big plate of food,” she said.

Tempeh is more than that Rich in calories From other vegetarian options

Asche said tempeh is a great protein source for vegetarians and vegans who want to build muscle because it has more protein than other non-meat options. It’s also a food with higher calories than other protein-rich foods like chickpeas or black beans, so you don’t have to eat a lot of it, she said. According to Healthline, 1 cup of chickpeas equals About 269 caloriesWhile a cup of dates About 315 calories.

An added advantage of tempeh is that it’s fermented soy, Ash said, which means it contains bacteria called probiotics that live inside our gut and help us digest food.

Nuts are a protein-packed snack

Ash said nuts are a great snack when you’re trying to build muscle because they’re high in protein and calories. An ounce of nuts usually contains 173 calories.

The sports nutritionist said she recommends walnuts because they are high in calories and omega-3s. The flavor is also not overpowering, so walnuts can be added to smoothies and yogurt for extra calories and protein, she said.

But Ash said eating a variety of nuts will give you the most nutritional benefit. For example, almonds are rich in magnesium, while cashews are a good source of zinc.

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