5 Food Groups That Help with Exercise and Muscle Building

Healthy and protein-rich, in addition to supporting lean mass gain, they provide different benefits to the body

March 2021 – Regular physical exercise not only contributes to a healthier life but also provides more energy and well-being. When combined with a balanced diet rich in nutrients and proteins, training can help achieve better results, such as muscle toning.

Knowing which foods help in this process is the first step toward gaining lean mass. “Most of the options that support muscle growth belong to the protein group. Other foods that stand out are those that provide the umami taste, which, besides being delicious, help in protein digestion and intake more effectively,” explains Umami Committee nutritionist Marília Zagato.

Lean Meats and Chicken

According to the specialist, animal proteins are excellent options for muscles. “Because they are rich in protein, meats, including aged ones, contribute to muscle gain, providing stronger muscle fibers and, consequently, greater definition,” she explains. “Chicken without skin is a good choice for those who prefer meat with lower fat content. Ideally, these foods should be eaten in meals after physical activity,” she adds.

Cheeses

“In addition to being delicious, cheeses are great allies for providing nutrients to the body. They are rich in protein, calcium, and other minerals. Nutrients like calcium are essential for muscle contraction and for bone and dental health. Furthermore, cheeses provide the umami taste, which increases salivation and lingers for a few minutes after consumption. These characteristics support oral health and digestion,” emphasizes the nutritionist.

Fruits and Seeds

Fruits are always important and should be part of the daily diet. “They contain vitamins and minerals, essential nutrients for the body to perform well during exercise. To aid muscle recovery, in addition to fruits, try including some seeds or nuts, which help fight free radicals and facilitate the muscle recovery process,” she highlights.

Natural Yogurt

Natural yogurt is also a good food for muscle growth. “It contains proteins and carbohydrates in interesting amounts, as well as being an excellent source of calcium. To make it even better, you can add fruits, making it a snack with a good energy boost, essential for quality training,” she explains.

Bread and Pasta

Carbohydrates are great before workouts. Marília points out that many people try to avoid them, but when consumed in a balanced way, carbohydrates provide the energy needed for training. “Without this source, the body may look for energy elsewhere, causing a reverse effect. For example, when the body needs fuel to exercise and cannot find it, it draws energy from other sources, and instead of gaining muscle, you lose it,” she explains. The specialist also adds a tip: “choose whole-grain options, which have more fiber and nutrients.”

UMAMI

Umami is the fifth basic taste of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda. It was scientifically recognized in 2000, when researchers at the University of Miami confirmed the existence of specific receptors for this taste on taste buds. The amino acid glutamic acid and the nucleotides inosinate and guanylate are the main umami substances. The two main characteristics of umami are increased salivation and the continuation of taste for a few minutes after eating. To learn more, visit www.portalumami.com.br.