5 nutrition tips to help you increase muscle mass

It is well established that when you aim to lose weight or work on muscle mass, nothing compares to a balanced diet. However, for the latter purpose, there are certain foods and guidelines you can follow to achieve it.Building muscle requires a positive energy balance, which means you need to consume more calories than you burn. For example, to develop 500 grams of muscle, you need approximately 2,800 calories, mainly to support protein renewal, which can increase with training.Remember that for any changes in your diet, you should consult an expert, and if these tips are good for you, you will surely be able to develop muscle mass more efficiently and quickly.Omelettes and cottage cheese for breakfastNot skipping breakfast will give you an immediate energy boost, and it helps you feel full or satisfied until your next meal. Doing so will also promote healthier eating habits if you start the day with a strong and nutritious breakfast. To gain muscle mass, the best breakfast options are omelettes, smoothies, and cottage cheese or ricotta.Protein in every meal to increase your muscle massProteins are essential for developing and maintaining muscles. The best way to obtain the necessary amount is to consume a complete protein source with each meal. Here are some options:Red meat: beef, pork, lamb.Poultry: chicken, turkey, duck.Fish: tuna, salmon, sardines, mackerel.Eggs.Dairy: milk, cheese, cottage cheese, yogurt.Vegan options, such as lentils, tofu, seeds, and nuts.Include fruits and vegetables in every mealMost fruits and vegetables are low in calories, so you can eat them and feel satisfied without gaining fat or weight. Additionally, they are packed with vitamins, minerals, antioxidants, and fiber that aid digestion. As a recommendation, choose those that are low in sugar, for example:StrawberriesGrapefruitsAvocadosBlackberriesMelonsCeleryEggplantBroccoliSwiss chardDrink waterStrength training causes water loss through sweating, which can affect muscle recovery and will not help you increase your muscle mass. Drinking water will prevent dehydration and also help curb your hunger.Choose unprocessed and unrefined foodsWhole foods are those that are unprocessed and unrefined (or minimally refined) and are as close to their natural state as possible. Examples include fresh meat, fish, poultry, eggs, vegetables, legumes, fruits, brown rice, or oatmeal.To truly achieve the results you want and significantly increase muscle mass, ensure that 90% of your food intake consists of whole foods.