{"id":6442,"date":"2020-08-05T13:16:53","date_gmt":"2020-08-05T13:16:53","guid":{"rendered":"https:\/\/abitare.studio\/?p=6442"},"modified":"2020-10-12T14:47:59","modified_gmt":"2020-10-12T14:47:59","slug":"foods-to-build-muscle","status":"publish","type":"post","link":"https:\/\/abitare.studio\/foods-to-build-muscle\/","title":{"rendered":"Foods to Build Muscle | Top 10"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6442\" class=\"elementor elementor-6442\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1c1dbcfd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1c1dbcfd\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-71bb522f\" data-id=\"71bb522f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9747125 elementor-widget elementor-widget-heading\" data-id=\"9747125\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\"><p style=\"margin: 0cm;font-size: 12pt;, serif;font-weight: 400;line-height: 21pt;background-image: initial;background-position: initial;background-size: initial;background-repeat: initial;background-attachment: initial;vertical-align: top\"><br><\/p>What are the best foods to help you build muscle<\/h1>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-646a95b elementor-widget elementor-widget-text-editor\" data-id=\"646a95b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Have you tried different workouts and noticed improvements in strength but no increase in muscle mass? Before starting a workout plan, the most important thing is to be realistic and full of patience and constancy because there are no quick miracles. In today&#8217;s post we bring you the<span style=\"font-weight: bold;\">\u00a010 best foods to build muscle.<\/span><\/p><p>Two things primarily stimulate muscle growth: a structured -and progressive- training plan and a high-protein diet.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5dead63 elementor-widget elementor-widget-heading\" data-id=\"5dead63\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span style=\"font-weight: bolder;color: inherit;font-family: inherit;font-size: 2rem\">What training is best to build muscle<\/span>?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-42c704f elementor-widget elementor-widget-text-editor\" data-id=\"42c704f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Muscle growth is linked to genetics: some people develop muscle mass much more easily than others. However, no matter your genetics, you can have a more muscular body if you organize your workouts this way:<\/p><p><b>&#8211; 2-3 strength training sessions <\/b>per week if you&#8217;re a beginner (if you&#8217;re already experienced, you can train more often).<\/p><p>&#8211; It is enough to do <b>2 to 3 sets per exercise <\/b>for beginners, while more advanced people will need to do 3-5 sets. The worst mistake you can make is attempting to gain muscle mass without a training plan!\u00a0 Keep in mind that muscle growth requires consistency and a gradual increase in the intensity of the workouts.<\/p><p>Check our post of <a href=\"https:\/\/abitare.studio\/home-workouts-self-quarantine\/\">home workouts<\/a> &amp; <a href=\"https:\/\/abitare.studio\/butt-workouts\/\">glute exercises to do at home.<\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9003f1d elementor-widget elementor-widget-heading\" data-id=\"9003f1d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span>How much protein do you need to build muscle?<\/span><\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b559e58 elementor-widget elementor-widget-text-editor\" data-id=\"b559e58\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><a style=\"background-color: #ffffff;\" href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=688d8896_2#:~:text=To%20increase%20muscle%20mass%20in,per%20pound%20of%20body%20weight.\" target=\"_blank\" rel=\"noopener\">An optimal range of protein intake<\/a>\u00a0for an athlete trying to gain muscle is<b> 1.5 to 1.8 grams<\/b> per day per kilogram. If your goal is to maintain muscle mass, the range is 1.2 to 1.4 grams per kilogram daily.\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e91f20b elementor-widget elementor-widget-heading\" data-id=\"e91f20b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span>What are the best foods to build muscle?<\/span><\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-e5b757a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e5b757a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-144413d\" data-id=\"144413d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-02568a8 elementor-widget elementor-widget-image\" data-id=\"02568a8\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/avocado-qaup3sa84qw8zhfaoyqddnex5rqk5jtzjp8meysy3k.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build up muscle\" loading=\"lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/400;\" \/><noscript><img decoding=\"async\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/avocado-qaup3sa84qw8zhfaoyqddnex5rqk5jtzjp8meysy3k.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build up muscle\" loading=\"lazy\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-c6feab9\" data-id=\"c6feab9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d06a0a0 elementor-widget elementor-widget-text-editor\" data-id=\"d06a0a0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><b>AVOCADO<\/b><\/p><p>One avocado gives you approximately\u00a0<a style=\"background-color: #ffffff;\" href=\"https:\/\/www.healthline.com\/nutrition\/foods-loaded-with-potassium\" target=\"_blank\" rel=\"noopener\">1,000 milligrams of potassium.<\/a><\/p><p>&#8211; Include it to your salads or spread it on your breakfast toast to prepare your muscles early in the day.\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-3707737 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3707737\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-586fb22\" data-id=\"586fb22\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4b4b604 elementor-widget elementor-widget-image\" data-id=\"4b4b604\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/spinach-qaup3sa84qw8zhfaoyqddnex5rqk5jtzjp8meysy3k.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build up muscle\" loading=\"lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/400;\" \/><noscript><img decoding=\"async\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/spinach-qaup3sa84qw8zhfaoyqddnex5rqk5jtzjp8meysy3k.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build up muscle\" loading=\"lazy\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-2185906\" data-id=\"2185906\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-12c5baf elementor-widget elementor-widget-text-editor\" data-id=\"12c5baf\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: bold;\">SPINACH<\/span><\/p><p>This vegetable is a remarkable glutamine source, an essential amino acid to help build muscle. It also helps increase endurance and muscle tone, and\u00a0<a style=\"background-color: #ffffff;\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6262511\/\" target=\"_blank\" rel=\"noopener\">has anti-stress properties.<\/a> [Check the\u00a0<a href=\"https:\/\/abitare.studio\/10-foods-reduce-anxiety\/\"> 10 best<\/a> foods to reduce anxiety]<\/p><p>You can prepare it raw in a salad. If you add carrot, fresh cheese, and nuts, the result is a light first course with a lot of protein!\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-9ba95d1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9ba95d1\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-c0ad08c\" data-id=\"c0ad08c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-be4f07c elementor-widget elementor-widget-image\" data-id=\"be4f07c\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/dairy-qaup3rcdxww3l258ilonvdbhc2rlhmomejkszlwacw.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build up muscle\" loading=\"lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/600;\" \/><noscript><img decoding=\"async\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/dairy-qaup3rcdxww3l258ilonvdbhc2rlhmomejkszlwacw.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build up muscle\" loading=\"lazy\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-bc14bd8\" data-id=\"bc14bd8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f63a8de elementor-widget elementor-widget-text-editor\" data-id=\"f63a8de\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><b>LOW-FAT DAIRY<\/b><\/p><p>A valuable source of animal protein is found in milk and its derivatives -yogurts and cheeses-. Choose skimmed or low-fat versions to help build up muscle.<\/p><p>&#8211; If you drink them at night, besides helping recover your muscle, you will be promoting rest, due to its tryptophan content, which is an\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4638207\/\" target=\"_blank\" rel=\"noopener\">essential amino acid that helps control insomnia.<\/a><\/p><p>&#8211; Cottage cheese is also great for building\u00a0 muscle and losing fat because it contains casein, a slowly digested protein<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-7efdb19 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7efdb19\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-2835695\" data-id=\"2835695\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-851553a elementor-widget elementor-widget-image\" data-id=\"851553a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/eggs-qaup3sa84qw8zhfaoyqddnex5rqk5jtzjp8meysy3k.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build up muscle\" loading=\"lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/400;\" \/><noscript><img decoding=\"async\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/eggs-qaup3sa84qw8zhfaoyqddnex5rqk5jtzjp8meysy3k.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build up muscle\" loading=\"lazy\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-07279b5\" data-id=\"07279b5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2fa7175 elementor-widget elementor-widget-text-editor\" data-id=\"2fa7175\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><b>EGGS<\/b><\/p><p>Stand out for the large number of nutrients. Most of the proteins are found in the egg white, while the fats are concentrated in the yolk.<\/p><p>&#8211; You can prepare them in thousands of ways, be careful with the amount of oil or sauce! Eggs are<span style=\"color: var( --e-global-color-text ); font-weight: var( --e-global-typography-text-font-weight );\">\u00a0oundbately on the best foods to build muscle.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-aa897ee elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"aa897ee\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-3302b51\" data-id=\"3302b51\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ec6174e elementor-widget elementor-widget-image\" data-id=\"ec6174e\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/Chiken-breast-qaup3sa84qw8zhfaoyqddnex5rqk5jtzjp8meysy3k.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build up muscle\" loading=\"lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/400;\" \/><noscript><img decoding=\"async\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/Chiken-breast-qaup3sa84qw8zhfaoyqddnex5rqk5jtzjp8meysy3k.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build up muscle\" loading=\"lazy\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-a696f2f\" data-id=\"a696f2f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4fc494a elementor-widget elementor-widget-text-editor\" data-id=\"4fc494a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><b>TURKEY AND CHICKEN<\/b><\/p>\n<p>\u00a0There is 30 gr of protein in every 100 grams of chicken breast.<\/p>\n<p>&#8211; Avoid cooking it battered. Ideally, you should grill the chicken breast and avoid sauces and mayonnaise unless low in fat.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4842d8c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4842d8c\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-da636f7\" data-id=\"da636f7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9ead361 elementor-widget elementor-widget-image\" data-id=\"9ead361\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/legumes-qaup3rcdxwwo1nhiuod4eh5hpx7srint012n0kf9eg.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build muscle\" loading=\"lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/700;\" \/><noscript><img decoding=\"async\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/legumes-qaup3rcdxwwo1nhiuod4eh5hpx7srint012n0kf9eg.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build muscle\" loading=\"lazy\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-3208bce\" data-id=\"3208bce\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cb812ec elementor-widget elementor-widget-text-editor\" data-id=\"cb812ec\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><b>\u00a0LEGUMES<\/b><\/p>\n<p>Animal origin Ingredients are an excellent source of protein. However, some vegetables, especially legumes, also provide this nutrient to the body.<\/p>\n<p>&#8211; It is essential to combine foods of vegetable origin that complement the list of amino acids needed. For example, an excellent mix is chickpeas or lentils with rice.<\/p>\n<p>&#8211; Also, legumes provide you with a lot of magnesium, which can help reduce cramps.<\/p>\n<p>&#8211; You also benefit from their fiber: some studies have shown that a low-fiber diet promotes muscle contractions.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-de5b29d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"de5b29d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-03e591f\" data-id=\"03e591f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bd8256c elementor-widget elementor-widget-image\" data-id=\"bd8256c\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/tuna-qaup3sa84qxyd9g5p6rqyywybb35z7rjc5q4hudv88.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build muscle\" loading=\"lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/700;\" \/><noscript><img decoding=\"async\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/tuna-qaup3sa84qxyd9g5p6rqyywybb35z7rjc5q4hudv88.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build muscle\" loading=\"lazy\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-a51ea03\" data-id=\"a51ea03\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-759072d elementor-widget elementor-widget-text-editor\" data-id=\"759072d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><b>TUNA<\/b><\/p><p>It is one of the best muscle-building foods. Made up almost exclusively of protein, is quickly metabolized, and is a perfect ally for increasing muscle mass. Tuna has a higher content of high biological value proteins (23 grams per 100 grams) than meat.<\/p><p>&#8211; Once inside the body<a href=\"https:\/\/www.nccih.nih.gov\/health\/omega3-supplements-in-depth\" target=\"_blank\" rel=\"noopener\">, its omega 3\u00a0<\/a>promotes the production of proteins that improve the recovery of injured muscles and reduce injuries.<\/p><p>&#8211; Other bluefish, such as salmon or sardines, are also a good source of omega-3s.<\/p><p>&#8211; An excellent way to prepare tuna is to grill it with some garlic, a dash of lemon, and a handful of parsley.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-b7d3a72 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b7d3a72\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-3d473db\" data-id=\"3d473db\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1584633 elementor-widget elementor-widget-image\" data-id=\"1584633\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/red-meat-qaup3rcdxwuynvgnugbqt5ngkdv6xuq97kl4xouc9s.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build muscle\" loading=\"lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/400;\" \/><noscript><img decoding=\"async\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/red-meat-qaup3rcdxwuynvgnugbqt5ngkdv6xuq97kl4xouc9s.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build muscle\" loading=\"lazy\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-ca5101c\" data-id=\"ca5101c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d74d921 elementor-widget elementor-widget-text-editor\" data-id=\"d74d921\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><b>RED MEAT<\/b><\/p><p>Red meat is amongst the foods that provide most proteins, so its a key food to build muscle. The richest in this nutrient is horse meat, followed by beef, veal, and pork. However, it is best to eat chicken meat, which contains almost as much protein as horse meat and much less fat, making it a much healthier option.\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-faa986b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"faa986b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-b243ae7\" data-id=\"b243ae7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce62770 elementor-widget elementor-widget-image\" data-id=\"ce62770\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/sweet-potato-qaup3rcdxwvj4gsy6j07c9hgy8be7qpft22yyndbbc.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build up muscle\" loading=\"lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/500;\" \/><noscript><img decoding=\"async\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/sweet-potato-qaup3rcdxwvj4gsy6j07c9hgy8be7qpft22yyndbbc.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build up muscle\" loading=\"lazy\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-24bec8b\" data-id=\"24bec8b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-59dfb16 elementor-widget elementor-widget-text-editor\" data-id=\"59dfb16\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><b>SWEET POTATO<\/b><\/p>\n<p>Baked sweet potato is an excellent way to obtain potassium, which is essential for gaining muscle mass.<\/p>\n<p>&#8211; It helps maintain the body&#8217;s water balance, nerve impulse, and muscle contraction.<\/p>\n<p>&#8211; Also, just a small amount is enough to make you feel full, and its sweet taste will make you less inclined to desire unhealthy things.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-6f4139e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6f4139e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-29e4ef0\" data-id=\"29e4ef0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f5f4836 elementor-widget elementor-widget-image\" data-id=\"f5f4836\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/banana-qaup3sa84qw8zhfaoyqddnex5rqk5jtzjp8meysy3k.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build up muscle\" loading=\"lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/400;\" \/><noscript><img decoding=\"async\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/elementor\/thumbs\/banana-qaup3sa84qw8zhfaoyqddnex5rqk5jtzjp8meysy3k.jpeg\" title=\"foods to build up muscle\" alt=\"foods to build up muscle\" loading=\"lazy\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-684e4b6\" data-id=\"684e4b6\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-94c0821 elementor-widget elementor-widget-text-editor\" data-id=\"94c0821\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><b>BANANA<\/b><\/p><p>Besides being rich in carbohydrates, which are essential when doing any muscle training, it contains three fundamental nutrients for your muscles : Vitamin C, manganese, and Vitamin B-6<span style=\"color: #303030; font-family: ProximaNova, Arial, sans-serif;\"><span style=\"font-size: 18px;\">.<\/span><\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2a57449 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2a57449\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-d922b25\" data-id=\"d922b25\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-a7197ed\" data-id=\"a7197ed\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-4792fed\" data-id=\"4792fed\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f7bd8a4 elementor-widget elementor-widget-text-editor\" data-id=\"f7bd8a4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Source\u00a0<a style=\"background-color: #ffffff;\" href=\"https:\/\/www.ars.usda.gov\/is\/np\/NutritiveValueofFoods\/NutritiveValueofFoods.pdf\" target=\"_blank\" rel=\"noopener\">USDA<\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Have you tried different workouts and noticed improvements in strength but no increase in muscle mass?&#8230;<\/p>\n","protected":false},"author":1,"featured_media":6457,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[25],"tags":[],"class_list":["post-6442","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"_links":{"self":[{"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/posts\/6442","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/comments?post=6442"}],"version-history":[{"count":0,"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/posts\/6442\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/media\/6457"}],"wp:attachment":[{"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/media?parent=6442"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/categories?post=6442"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/tags?post=6442"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}