Healthy eating plays an essential role in maintaining people’s health, as it provides multiple benefits on a physical and mental level. For that reasonpeople build their ideal diet according to expert recommendationsand your personal needswhich 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 you to increase resistance and body strengthFor that 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 having lunch at the time recommended by experts, hereWe will tell you about some foods that can help you in this process and that are rich in protein.
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
- Lean 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 consume at least 0.8 grams of protein per kilogram of body weight.
In turn, 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 dietdo not exceed the consumption of proteins and include the foods most recommended by nutritionists to achieve a balance between the nutrients that 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.
