What dietary changes can be made to gain muscle mass?

At some point in our training, almost all of us aim to gain muscle mass. Although we already know that training and rest are very important factors, we must also consider food to achieve this goal.

Increase our caloric intake

To gain weight, we need to eat more calories than we spend. Normally, we should generate an extra 200 to 500 calories. Remember that the more intense the training, the more calories we need to get that extra calorie.

Prefer proteins

It is clear that we need to increase our caloric intake, but what really interests us is to gain muscle mass. What will allow us to build and nourish our muscles is to give priority to proteins in our meals. Normally, it’s recommended to consume about 1.8 grams of protein per kilogram of body weight.

Add micronutrients

In order for our body to be able to support training, to perform at its best and to improve our body composition as effectively as possible, it is also necessary to add certain micronutrients to our diet. In this case, the minerals and vitamins that will help us overcome muscle fatigue will allow for better energy production and faster cell reproduction. Vitamins B12, B9, C, zinc, magnesium and sodium will be the perfect allies in your quest for muscle mass.

In summary, the three points that will be decisive in our diet to help us in our physical change are:

- Increase the quantities of our meals to gain weight.

- Give priority to proteins in intakes, so that muscle mass gain is improved.

- Consider micronutrient intake to help the body.