The plot to increase muscle mass without gaining also fat or not fattening is mainly in what you eat.
The quantity as well as the quality of calories that you eat must be greater than the ones you burn. That’s the rule par excellence.
If you consume the calories correctly you will make your muscles hipertrofien by giving you a more muscular look (I don’t mean fatter).
Also, the goal is that you consume a surplus of 300– 500 calories in proteins about 2 grams per kilo of weight every day,
Carbohydrates 3– 4 grams per kilo of weight, and the right unsaturated fats.
Surely you kill yourself training and do not gain muscle mass in the gym every day and do not achieve the goals you want.
Let me tell you that this is due to the fact that you don’t integrate the most important factors to achieve the body you want.
These factors that I recommend are: this healthy and balanced diet at the same time you are training.
We have decided to teach you some foods that you can consume to increase the quality and quantity of your muscles without any body fat.
If your mission is this, then you will love this post.
You should eat about 5 and 6 times a day so that the blood glucose level stays stable.
The 5 foods you must ingest every day for explosive muscle growth
In bodybuilding, there are 2 main parts in the equation of hypertrophy: training and feeding.
In the first the formation has to break the muscle so that it can give a proper growth, while the second important part is feeding because the muscle must be well fed by the necessary macronutrients such as minerals and vitamins To be able to build the muscle fibrils again.
Of course, eating a wide variety of healthy foods is the best way to make sure that you are giving your body the nutrients that are needed to grow.
Here we leave you a list of the foods you should always have in your pantry or in the refrigerator.
1. Fish (black cod meat).
The fat that this fish has seems to reduce cortisol levels, a stress hormone that can interfere and break the muscle with testosterone.
Researchers at the University of Gettysburg (Pennsylvania) found that subjects who consumed large amounts of fish oil daily for six weeks lost body fat while at the same time gaining muscle.
Black cod is packed with proteins that are also rich in selenium, a potent antioxidant which can help reduce muscular oxidative damage which is produced with hard training.
The best reason why we advise you to eat this slightly sweet-flavored swimmer fish is because it contains high levels of fatty acids such as omega-3, about 2.8 grams in 6 ounces.
Omega-3s can also accelerate the genes responsible for fat burning.
A study by the British Journal of nutrition reported that higher consumption of omega fish can improve their efficiency with the practice of muscle exercises and this in turn helps to delay the onset of muscle fatigue.
The meat of the black cod is becoming very popular more and more.
ounce per ounce, its protein content is slightly lower than that of other fish used in bodybuilding consumption as is the case with salmon but black cod contains approximately 26 grams of protein in a 6-ounce serving.
How to prepare black cod?
A simple and tasty way to prepare black cod after training is as follows: Fillets can be seasoned with salt, pepper and smoked paprika. Bake to 375 degrees F until they look opaque, you can leave them for about 15 to 20 minutes.
2. Greek yogurt.
For a bodybuilding snack, combine Greek yogurt with walnuts and omega 3, 6 and 9 and antioxidant-rich cranberries.
It can also be used to replace mayonnaise and sour cream in the recipes.
Choose low-fat yogurts for a better protein-fat ratio and with less sugar and calories.
It is preferable that you pay a little more for the Greek version and that it gives you what your muscles need to grow and be leaner.
In recent years, the yogurt aisle in supermarkets has undergone a kind of fitness cultural Revolution.
Greek yogurts are full of proteins that feed the muscles very well and contain very little carbohydrates.
A key amino acid that forms part of Greek yogurt is leucine, which is a branched chain amino acid that appears to be an anabolic activator and a vital part in the synthesis of muscle proteins.
Dairy products such as Greek yogurt are among the best sources of calcium, a mineral that helps to increase the oxidation of fats, and extensive research shows its ability to burn fat which is more potent when consumed through SUP Lementos rather than when consumed in the form of dairy products.
protein content and a diet rich in dairy products gained more muscle and lost more fat from the abdomen than subjects who were in a diet plan with p Surgical dairy only.
This magnificent meat is also abundant in zinc, a mineral that aims to increase the production of testosterone.
The Bison meat is naturally lean.
Like red meat, bison is also one of the best nutritional sources of creatine, which helps bodybuilders build the path to excellent muscle growth.
Bison is one of the healthiest red meats which is becoming increasingly easy to locate in grocery stores, butcher shops, farmer’s markets and restaurant menus.
There are a lot of reasons to eat the bison meat also called buffalo.
Bison Meat offers an imposing 42 grams of protein per serving of 6 ounces and is generally leaner than beef, with only about 6 grams of fat in the same size portion of lean cuts as rib and round cover.
Bodybuilders are known to be cautious about carbohydrates they consume. When you eat them, you should be sure to choose the correct ones like the whole grain quinoa.
The quinoa is originally from South America and has historically been the main food of the ancient Inca armies.
The quinoa contains a complete complement of essential amino acids, so it is a complete source of protein for vegetarians.
Nutritionally we can say that its leaf is impressively rich in folic acid, and the amount of fiber that contains fights fat, also contains magnesium which is a mineral that has been shown to improve insulin sensitivity, which can reduce Fat accumulation and keep diabetes at bay.
Compared to refined grains such as white rice, quinoa is digested slower and provides a more sustainable energy supply over time and has less risk of storing fat.
How to prepare the quinoa?
To prepare the quinoa, you must place 1 cup of the grain in a medium-sized pot together with 2 cups of low-sodium water or broth;.
Bring to a boil, reduce fire and simmer for 12 minutes, or until liquid is absorbed.
Serve as a dish of accompanying soup for the bison or black cod.
5) dark green leafy vegetables.
Mainly these vegetables are treated with spinach, chard or kale, green leafy vegetables are some of the most nutrient-rich foods on the planet.
For the few calories they contain, they have a vitamin encyclopedic, as well as minerals and a super anti-oxidant profile.
The process of rebuilding spent muscles requires a large number of these micronutrients and antioxidants, making it even more important to eat and live as green as possible.
Green leafy vegetables are also stellar sources of natural nitrites, which increase the levels of nitric oxide in the body.
Nitric oxide helps to provide more oxygen and nutrients to the muscles.
Green leafy vegetables are an important source of vitamin C, an antioxidant involved in carnitine production.
Carnitine is necessary for proper oxidation of fat.
To create the perfect bodybuilding food you should serve 6 ounces of black cod or bison, a cup of cooked quinoa and 2 cups lightly steamed green leafy vegetables.
Add some healthy fat like extra virgin olive oil or avocado to green vegetables to help your body absorb fat-soluble antioxidants.
If you carry a food like the one that we just recommended (in conjunction with the hard training), in a short time you will be able to see the results in the quality of your muscular mass.
You’ll get bigger and leaner muscles.