Include these 8 foods in your lunch to increase muscle mass: rich in protein

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Healthy eating plays an essential role in maintaining people’s health, as it provides multiple benefits on a physical and mental level. For this reason, people build their ideal diet according to expert recommendationsand your personal needs, which include foods that have great nutritional contributions and eliminate certain foods that are not highly recommended to have comprehensive well-being in the daily routine.

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In turn, one of these elements is protein; Well, according to an article published in ‘MedlinePlus’, a portal produced by the National Library of Medicine of the United States and an official website of the Government of that country, the body needs proteins from various foods to strengthen and maintain bones.

In that sense, these are also key to strengthening muscles; Well, there are people who, in addition to having a healthy weight and body, seek to increase muscle mass in different parts of their body through their exercise routine and diet, since this allows them to increase resistance and body strength. For this reason, here we tell you about some foods that you can include in your lunch if what you want is to increase muscle mass:

8 foods to include in lunch that help increase muscle mass

Lunch is one of the most important meals of the day; Well, in addition to contributing to good long-term health, it is key to providing the necessary energy for the body, as well as providing the necessary nutritional value and regulating appetite. In that sense, if what you are looking for is to increase your muscle mass, in addition to have lunch at the time recommended by expertshere we tell you about some foods that can help you in this process and that are rich in protein.

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According to an article published in the specialized medical portal ‘Healthline’ and endorsed by dietician and fitness professional, Jared Meacham, these are some of the best foods rich in protein and low in saturated fats to develop muscle in the body:

  • Chicken breast
  • Low-fat meat
  • pork loin
  • Shrimp
  • Beans and chickpeas
  • Quinoa and brown rice
  • Peanut
  • Cow milk
  • Furthermore, in an article on the same portal, written by doctor Kris Gunnars, the expert indicates that protein is the basic component of muscles and, therefore, eating adequate amounts of protein helps maintain muscle mass and Promotes muscle growth when doing strength training.

    What is the recommended daily protein intake?

    According to an article published by the Clínica Universidad de Navarra, the ideal daily protein intake depends on various factors, including age, sex, level of physical activity and general health. However, it states that it is recommended to consume at least 0.8 grams of protein per kilogram of body weight.

    At the same time, it indicates that consuming too much protein could cause an overload for the kidneys and liver, so it is important to maintain a balance in the diet, not to exceed the consumption of protein and to include the foods most recommended by nutritionists to achieve a balance between the nutrients the body needs.

    Finally, it indicates that a protein deficiency in the body can be identified through symptoms such as fatigue, weakness, loss of muscle mass, skin and hair problems, among other signs of a weakened immune system.

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