When a person decides to start exercising, they set specific goals; for example, some of them are to lose weight quickly, gain resistance, prepare for a physical competition or gain muscle mass.
This last aspect, gaining muscle mass, is not achieved overnight. To achieve this goal, the person must carry out arduous physical activity routines and maintain healthy eating habits that include particular products.
One of these foods is the egg, which has a high nutritional value, it is rich in proteins, minerals, vitamins and omega 3 fatty acids that make it ideal for any eating routine.
In addition to these nutrients, the egg is rich in choline, providing 477 mg in the whole egg, 1.4 mg in the white and 1,400 mg in the yolk.this being an essential nutrient directly related to brain function, according to the specialized health portal Tua Saúde.
As mentioned above, since the egg is a protein-rich food, it helps to increase muscle mass when an individual exercises. However, you have to know how and how much you can consume per day.
“To gain muscle mass, it is important to take a daily amount of protein. In general, it is estimated that two grams of protein should be ingested daily for every kilo that is weighed. To calculate how many egg whites to eat to gain muscle, you should know that four egg whites is about 15 grams of protein. Some experts recommend eating every three hours to facilitate greater absorption of protein by the body.points out the portal UnCOMO.
benefits of eating egg
- For many years, the egg has been accused of increasing bad cholesterol (LDL).
- Fortunately, the different studies that have been carried out to date have shown that the egg does not directly affect the body.
- “The main dietary responsible for the increase in blood cholesterol levels (and in particular the harmful cholesterol, c-LDL) are saturated and partially hydrogenated fats. For this reason, Restricting the consumption of this type of fat is more beneficial for the lipid profile of the blood plasma than reducing dietary cholesterol.”as clarified by the Hypercholesterolemia Foundation
- Although most cholesterol-rich foods are often also high in saturated fat, the egg is not.
- The hill mentioned above it would help reduce the levels of homocysteine in the blood, a toxic amino acid that would damage blood vessels.
- The minerals, vitamins and omega 3 fatty acids would help protect the heart, reducing the risk of heart attacks and strokes.
Prevent diseases such as cancer and increase the immune system
- The egg can prevent these diseases, because it is rich in antioxidants such as vitamins A, D and E, the B complex, amino acids such as tyrosine, tryptophan and minerals such as zinc and selenium, according to the specialized health portal Tua Saúde..
Other foods to increase muscle mass
As food plays an important role during this process, the Mejor con Salud magazine provides recommendations for some foods that can be included in the diet of a person who wants to increase their muscles in a healthy way and in turn gain those missing kilos.
This is one of the most complex proteins and of high biological value, it has a high content of vitamin D and omega 3 fatty acid. Research published in the journal Journal of Strength and Conditioning Research ensures that the consumption of this food is essential when it comes to developing muscle mass optimally, cites the aforementioned source.
This product contains quality proteins and fats, apart from a good handful of calories. It is recommended to consume it natural, that is, without additives or sweeteners. It is an ideal food to consume after a hard day of training; In addition, it can be accompanied by the fruit of your choice and a few natural walnuts or almonds.
This food is rich in protein and provides little fat, so it is recommended to include it both at lunch and dinner; and you can even prepare some delicious sandwiches to eat as a snack. People who want to gain weight should consume more than three proteins a day and some nutritionists even recommend consuming one serving, both at snacks and at lunch and dinner. The portions will vary depending on each person, so it is recommended to carry out this process in the company of a specialist.
This fruit provides monounsaturated fats and is an excellent source of calories, which helps to increase the amount of energy and antioxidants in the body. It is high in vitamin E, which helps improve endurance and muscle strength; so it is recommended to consume it after physical training.
Habits to not lose muscle mass
Perform strength training
To prevent muscle loss, an article in the magazine Glamour from Mexico indicates that it is important to move and exercise, especially strength training. Whether the person goes to the gym or not, this type of activity helps preserve and increase muscle mass. He explains that when an individual is sedentary, the body does not have a good amount of muscle, since this is a metabolically expensive tissue, that is, it requires a lot of energy to maintain itself.
It is important to consume foods that provide enough calories to the body, because if caloric intake is very low, the body will use part of the muscle mass as energy. Specialists explain that this is what commonly happens with people who follow very restrictive diets with few calories. They lose weight, but much of it may be represented by muscle.
One of the most common mistakes is to train without giving your body a chance to take a break. Overtraining also has negative effects on the process of maintaining and recovering muscle, since it is during this period that it regenerates.
