Best foods to gain muscle mass

The function of nutrients

Several nutrients play essential roles in protein synthesis and muscle repair, ensuring the body has the resources it needs to build and maintain muscle mass. Here are the main ones:

1. Proteins: They are made up of amino acids, which are the building blocks of muscles. Consuming enough protein is critical to providing the amino acids needed for protein synthesis and muscle repair.
2. Leucine: One of the branched-chain amino acids (BCAAs), leucine plays a crucial role in activating muscle protein synthesis. Foods rich in leucine, such as meat, eggs and dairy products, are important for promoting muscle growth.
3. Carbohydrates: Although proteins are often associated exclusively with muscle gain, carbohydrates play a fundamental role in muscle recovery. They replenish glycogen stores depleted during exercise, providing energy for muscles and promoting protein synthesis.
4. Healthy fats: Fats are important for cellular health and hormonal regulation, including hormones related to muscle growth, such as testosterone. Omega-3 fatty acids, found in fatty fish, flaxseeds and walnuts, are especially beneficial.
5. Vitamins and minerals: Nutrients like vitamin D, calcium, magnesium and zinc play important roles in bone health, muscle function and post-exercise recovery. A deficiency in these nutrients can impair the body's ability to build and repair muscle tissue.

Ensuring a balanced and varied diet, which includes a variety of lean protein sources, complex carbohydrates, healthy fats, fruits and vegetables, is critical to providing the nutrients needed for adequate protein synthesis and muscle repair.