Foods and Supplements for Muscle Mass Gain

For muscle mass gain, it is essential to consume adequate amounts of protein. However, not ingesting sufficient calories in the form of carbohydrates, poly- and monounsaturated fats, medium-chain triglycerides, and even saturated fat will hinder overall anabolism (lean mass gain). It is true that your body needs protein to grow, but if this measure is accompanied by a highly calorie-restrictive diet, it will be ineffective.

Carbohydrates are used as fuel for exercise. If the body lacks carbohydrate reserves, it will have to derive the necessary energy for training from muscle proteins. Carbohydrates play two important roles post-workout:

– Resynthesis of the primary muscle fuel, glycogen.

- Insulin release, a hormone with significant lean mass-building potential. Insulin sensitivity is enhanced by physical exercise, which is why high-glycemic carbohydrates are so beneficial after a good session of resistance training. However, if this same insulin is stimulated excessively and without adequate physical exercise, it encourages body fat formation, promoting obesity.

MUSCLE HYPERTROPHY = HYPERAMINOACIDEMIA + HYPERINSULINEMIA

This means we need amino acids (proteins are chains of amino acids) and insulin post-workout. This insulin is released into the bloodstream through carbohydrate intake. In other words, consuming whey protein without carbohydrates after training aimed at muscle mass gain is pointless.

Prioritize low-glycemic carbohydrates before training, but not immediately before; try to stop eating at least 45 minutes prior to starting exercise. After activity, prefer high-glycemic foods. Additionally, 30–40 minutes later, you should consume low-glycemic carbohydrates again, paired with slow-absorption proteins like eggs, and grilled meats, chicken, or fish.

Individuals with insulin resistance and significant abdominal fat may not benefit from high-GI foods post-workout; therefore, physical and laboratory evaluation is extremely important when recommending supplements.

Muscles are built with proteins. But what is the ideal amount of protein you should ingest? The ideal for individuals who engage in physical activity is quite controversial; some athletes consume up to 3–4 g/kg of body weight, but it is generally recommended not to exceed 2.5 g/kg of body weight. The ideal is to divide this amount into small portions throughout the day for better absorption and assimilation. Good protein sources include lean meats, chicken, fish, whey protein, and egg whites.

Consume proteins with all meals, and immediately post-workout, utilize fast-absorbing proteins such as whey protein.

The ideal is to have 6 meals a day. This may seem like a lot, but in reality, it isn't. Although it requires considerable discipline, eating smaller portions more frequently throughout the day pays off in the end. One reason is the frequent release of insulin. When you eat, blood glucose levels rise, and the body's response is the release of this hormone which, as mentioned, is a potent anabolic agent.

Not consuming fats is one of the mistakes people make when aiming to gain muscle. Good sources of beneficial fats include: salmon, red meat, pork, chicken, tuna, coconut oil, walnuts, almonds, hazelnuts, Brazil nuts, avocado, açaí, extra virgin olive oil, etc. These fats are the primary raw material for various hormones such as testosterone and DHEA, hormones that will boost our metabolism, generate more energy and strength, and consequently more muscles.

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