According to the health portal your healthto be able to increase muscle mass “you should consume more calories than you spend”, also including healthy fats in the diet. But in order to lose weight and gain muscle mass, you should avoid consuming refined sugars and processed products, he says.
The portal emphasizes that by consuming more calories than are burned, these will help in the increase of muscles. Likewise, to gain mass you must eat more proteins that are important for their growth. For example, meat, milk, eggs and chicken that contribute to the aforementioned objective.
However, if you want to consume vegetable proteins, you can add lentils, peas and chickpeas to a balanced diet.
Added to the above are the good fats that can be found in foods such as avocado, which is a cardioprotective fruit that not only benefits the heart, but also the body itself, providing calories for the body.
Nuts, peanut butter, cashews, and almonds are also foods that have healthy fats.
In the same way, water should be drunk daily since it is relevant to hydrate the body, as indicated by the aforementioned portal, since it stimulates muscle hypertrophy, which means, the growth of muscles and their strengthening. It should be noted that when the body does not receive the liquid it needs, the process for mass gain is slow.
Therefore, it emphasizes that an adult should consume at least ″35 ml of water for each kg of weight.”
Avoiding the consumption of alcoholic beverages contributes positively to the increase in muscle mass, since when ingested, this liquid decreases “protein synthesis” by interrupting metabolism.
Also complex carbohydrates are important in building muscles, thus providing energy in the process of hypertrophy.
your health, ensures that it is valuable to respect meal times, since the body needs a certain number of calories to carry out its functions, since a fast can affect the growth of muscle tissue.
Finally, the intake of two fruits a day is essential for the body, since it provides minerals and vitamins, which help in its recovery after a workout.
Muscular atrophy and dystrophy
The United States National Library of Medicinepoints out that atrophy is the thinning of muscle tissue. There are three types: pathological, neurogenic and physiological.
- The pathological is one in which the muscles are affected by aging or disease.
- The neurogenic, is caused by an injury “in the nerves that connect to the muscles”, considered the most serious of the atrophies.
- The physiological one appears due to “not using enough muscles”, which can be reversed with a good diet accompanied by frequent exercises.
Therefore, muscular dystrophy is one that is generated by “progressive weakness and loss of muscle mass”explain it Mayo Clinic. For example, Duchenne-type muscular dystrophy has symptoms such as: large calves, difficulty running or jumping, frequent falls, among others.
“In muscular dystrophy, abnormal genes (mutations) interfere with the production of proteins necessary to form healthy muscles,” the research entity specifies on its website, while explaining that these may be defective by participating in the production of “proteins that protect muscle fibers.”
Likewise, he points out that there is no cure for this disease that can be controlled through treatments.