We propose 15 foods to gain muscle that will help you see results of your effort in the gym and not be demotivated.

I imagine the month of January as the month in which gyms do August, while the rest of us try to reach the end of the famous hill, they hang up the poster completely thanks to those New Year's resolutions that we make most of ourselves to after eating the grapes.

And if our plans were to join the gym and we have done it with enthusiasm and desire, the most important thing to maintain this motivation is to begin to appreciate the results. If not, we will end up leaving the gym and like that person in the joke who says at the end of the year: "Honey, of the 3 kg I wanted to lose this year, I only have 5 left".

Jokes aside, a good way to appreciate the results of our gymnastic effort is to accompany the exercise with adequate nutrition, which provides us with everything we need, allowing us to burn that fat that we do not want to have on top and taking care of our muscles, that's why you We propose 15 foods to gain muscle, without the need to go to industrial preparations.

15 foods to gain muscle and get fit

Although on the market there are a lot of sports supplements designed to develop muscles, we can also use a few foods that nature offers us that are ideal for caring for, defining and growing our muscles.

Meat

The meat generally contains proteins of high biological value (those containing eight essential amino acids) and are a source of vitamins of group B and natural creatine. The latter, found in fish and meat - especially pork - can help increase muscle strength in athletes, so don't limit yourself to chicken breasts and include lean pieces of meat in your diet. pork such as loin and sirloin that, in addition to strengthening your muscles, have more flavor than chicken.

Nori seaweed

They are rich in iodine, which helps regulate the thyroid gland responsible for adjusting blood sugar metabolism. They also help prevent fluid retention, thereby achieving more defined muscles.

Quinoa

This pseudocereal that is beginning to make room for itself on our tables is a food that contains carbohydrates and proteins of high biological value with an important content of lysine and methionine - two of the essential amino acids - which intervene in neuronal development and metabolism of insulin. It also has vitamins B and E and minerals like magnesium that help prevent muscle cramps.

Lentils

They neutralize the acids that are produced in the muscle during exercise and are a source of vegetable proteins which, if consumed together with a cereal -for example brown rice- are of high biological value.

Almonds

As long as they are not eaten fried, almonds - raw or toasted - provide us with good quality vegetable proteins, vitamins of group B and E, as well as iron - which is involved in the transport of oxygen to the muscles - phosphorus, calcium, zinc, potassium and magnesium.

Mussels

And in general, all bivalves, as long as we don't cook them in sauces, are rich in protein, omega-3 fatty acids and iron. They also have very few calories and, in the case of mussels, their price is usually fabulous.

Oatmeal

Although it is a cereal and contains carbohydrates, it also contains fiber and vegetable proteins that provide energy and amino acids. It is a good complement when eating a high-protein diet, since oats have laxative effects that help counteract the constipation produced by these types of diets.

Flaked oats can be eaten hydrated without cooking, but can also be cooked like a legume or added to a soup to help thicken the broth.

Potatoes

As long as they are cooked or baked, not fried, they are more recommended than pasta, since the former contain assimilation carbohydrates that are better so that your muscles do not lack the glucose they need at any time.

Green leafy vegetables

Spinach, chard, collard greens, and in general all green vegetables are rich in folic acid, vegetable iron and chlorophyll, have few calories and are rich in fiber, so they help you lose weight, they are satiating and help oxygenate the muscle.

Beet