Protein is one of the essential elements to achieve an increase in muscle mass, which is why athletes choose a diet based on a large amount of protein. This in order to greatly improve the state of each of your muscles, exponentially favoring their growth.
Therefore, it is important to have the necessary information to be able to achieve a diet rich in protein, so that in turn the body has the substances it requires to finally. However, it is also important to know how to have a balanced breakfast, adding healthy carbohydrates and fats to our morning preparations.
In this regard, consider that the protein level to achieve an in muscle mass should be approximately up to 1.6 gm / kg / day. In this way, it will be possible to have an adequate protein level to achieve the desired objective.
Foods needed to increase muscle mass
There is a wide variety of foods that help increase muscle mass. Among them, the following can be considered:
- Turkey, chicken and tuna are foods that have the necessary amount of protein and fat, it is just the percentage that the body can best assimilate.
- Eggs are very convenient to consume and of them only the white, which is the part with the healthy protein and where it is concentrated in the greatest amount.
- Nuts and legumes are considered essential vegetable protein for the body.
- Bread, pasta and rice are characterized by being the hydrates that our body deserves and also allow the body to take advantage of significantly the amount of protein it needs to function.
Aspects that determine a suitable breakfast for athletes
When you are an athlete, it is necessary to eat an adequate diet that effectively supplies the nutritional demand that the body will require. For this, it is extremely important to have some elements that determine a quality diet to perform in this area.
This is due to the amount of energy that athletes must have according to the field in which they are developing.
When we talk about breakfast we refer to one of the most important meals for everyone and especially for athletes, this because they require a large amount of nutrients given the performance conditions that must be achieved.
In this regard, it is convenient to include the following elements as an essential part of breakfast:
- Carbohydrate level: Approximately 50% of breakfast should be made up of complex carbohydrates. These carbohydrates will help us improve physical and intellectual performance.
- Amount of fats:20% of the breakfast plate should be made up of healthy type fat, such as: avocado, oil, among
- Proteins:30% of the foods that make up the breakfast plate must be good proteins such as eggs, natural yogurt, and chicken.
It should be noted that these amounts vary according to the objectives to be achieved by the athlete, whether they want to lose weight or be able to tone their body. This is why breakfast should mainly be made up of proteins.
In addition to this, it should be borne in mind that breakfast should be consumed approximately 3 hours before carrying out physical activity. If it is not done in this way, you may suffer some discomfort in the body such as: dizziness or nausea.
Breakfasts that help increase muscle mass
Increasing muscle mass requires that we carry out an adequate and structured food process to achieve this end. Among the options that can be implemented to consume an adequate breakfast, are the following:
Greek yogurt, an ideal breakfast
This, is one of the ideal foods to include breakfast. This food is made up of a large amount of protein and fat that can be consumed in a healthy way.
In this way you will have the right nutrients in terms of vitamin D and calcium. To make a whole breakfast, the ideal would be to get a Greek yogurt without sugar and add fruits such as apple ourselves, in addition to incorporating dried fruits such as walnuts, cashews or toasted almonds.
Sandwich for breakfast
This is a recommended preparation to achieve the desired muscle mass increase. Through this breakfast, you have enough carbohydrates to achieve optimal results.
This breakfast also has the advantage of combining proteins, carbohydrates and good fats and is very easy to prepare, especially for those who have very busy mornings.
The following with ingredients to make 2 sandwiches, which can be prepared in minutes:
- 4 slices of toast.
- 2 eggs.
- 1/2 avocado.
- 4 tablespoons cream cheese or grated cheese
- 2 slices of ham.
- 2 slices of cheese.
- 8 slices of cucumber.
Oat bran, very rich in protein
Getting a breakfast made with, allows us to have a plate rich in fiber and the amount of complex carbohydrates sufficient to achieve an increase in muscle mass.
You can learn how to make an easy breakfast recipe with oat bran. Check out these.
Relationship of breakfast with physical activity
The amount of overweight and obesity tend to be very high in recent times, being reflected especially in the female sex.
There are figures of approximately 15% of adolescents with this condition, among girls and boys. On many occasions it is determined that these cases are caused by lack of physical activity.
Therefore, it is important to adopt adequate eating habits accompanied by excellent physical activity to avoid these types of conditions. Consequently, knowing the advantages offered by an adequate diet, it will be possible to achieve a correct functioning of the organism and in this way it will be possible to increase the muscle mass in an adequate way and strengthen the body in a very efficient way.
Hence the importance of achieving an optimal balance between breakfast and physical activity, in order to achieve the nutrients that the body requires and thus achieve our goal of increasing the muscle mass of our body.