Gaining muscle mass is one of the main motivations for going to the gym or to the personal trainer. However, that long-awaited muscle mass is not achieved solely with exercise. Food plays a fundamental role and the hyperprotein diet has always been the most used to promote muscle growth and development. Are you familiar with it?

Gain muscle mass with a high protein diet

So far, this has been the most popular to gain muscle mass. The hyperprotein diet is committed to consuming foods that provide a high amount of high-quality proteins (meat, fish, dairy …) and eliminating fats, as well as carbohydrates.

With this combination, it is possible to quickly eliminate the accumulated fat and, by not consuming fats or carbohydrates, only the muscle increases its volume. For this, it is necessary to ingest at least 500 more calories daily, which would allow to increase up to 0.5 kg of muscle mass per week.

Foods for a hyperprotein diet

Taking into account that neither fat nor carbohydrates can be consumed, the best sources of high quality protein for a high protein diet are the following:

  • Skimmed dairy products: yogurt, cheese …
  • Lean meats: chicken, turkey, beef …
  • Fish: salmon (its omega 3 is beneficial for the muscle), mackerel, herring …
  • Legumes: red lentils, chickpeas, soybeans, peas …

However, this is not the only diet you can follow to gain muscle mass.

Gaining muscle mass with the keto diet is possible

Although the keto diet also involves high protein intake, the truth is that there is a big difference. While the high protein does not allow the consumption of fats or carbohydrates, the keto diet includes fats for the body to use as fuel and also allows the consumption of vegetables and fruits with a low glycemic index. Nuts, oils and red meat are also allowed.

To gain muscle mass with the keto diet, you must also consume a greater amount of protein at each meal, especially those that contain leucine, an essential amino acid essential in the activation of protein synthesis.

To optimize your training and gain muscle mass, it is best to consume these proteins every 4 or 5 hours and after doing strength exercises. In this way, the results will be faster. What if you don’t know what proteins contain leucine? You can resort to supplements such as milk protein or protein shakes such as Keto Protein, obtaining your protein intake for after each workout.

Gain muscle mass: what exercise do I do?

Although it is best if you have a coach who creates a specific routine for you to gain muscle mass, we can give you some clues. The most common exercises for bodybuilding are those of strength and hypertrophy, that is: bench press, deadlift, squats, weight lifting…

Gain muscle mass with reduced mobility

There are times when gaining muscle mass does not respond to a desire to improve your appearance, but to a physical need. Both people with reduced mobility and the elderly lose a lot of muscle tissue over time. For them, it is essential to consume lean proteins, more similar to those of the hypertrophic diet, and to maintain an exercise routine within their possibilities and in charge of professionals.

In cases such as the loss of muscle mass in the elderly, protein shakes can be a great ally against possible chewing difficulties or lack of appetite.

Both the high protein diet and the keto diet are two good options for gaining muscle mass. However, remember to always keep this in mind: whichever one you choose, you have a doctor or professional dietitian to monitor it.

In the meantime, find everything you need for a high protein diet with our Keto products. They will help you receive your daily intake of protein necessary to keep track of your keto diet.

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