Gaining muscle mass depends on strength training as well as diet. There is no increase in muscle mass without stimulation through resistance training and without specific nutrients, so a balanced diet is essential.
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Nutritionist in CapitalsJuliana Andrade highlights that in addition to quantity, the source and context of the meal also have an impact. “Fast proteins, such as whey, are beneficial after exercise, while slow proteins, such as Greek yogurt and low-fat cheese, help maintain the release of amino acids for longer. Plant proteins work well when combined – for example, legumes with grains, such as beans and rice.”
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Well-being is essential to a full and satisfying life
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It covers physical, mental and social aspects
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Make smart diet substitutions to eat healthier
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Physical activity is essential
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It allows people to live a more balanced, healthy and happy life
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Well-being contributes to the prevention of diseases and improves sleep quality
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People who are emotionally happy tend to develop more satisfying interpersonal relationships
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A healthy diet, rich in nutrients and balanced, provides the body with the elements necessary to perform its functions properly.
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For professionals, a practical recommendation is to spread protein over 3 to 4 meals per day, with 30 to 50 grams in each meal. But if it’s a busy day, a “protein feast” can still be used, especially if it includes slower-digesting sources.
“It is worth noting that protein alone does not work miracles. The real gain comes from a combination of nutrition, strength training, good sleep, hydration and stress management.”