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Many people think that to increase muscle mass, they must exercise for several hours a day, but the truth is that they must also take care of their diet to achieve that.
And if you don't consume products that provide you with protein, you won't be able to increase your muscle mass. Remember that a person needs to consume 0.8 grams per kilogram of body weight daily.
In that sense, below we share the recipe for four snacks that you can make at home to enjoy at any time and that will help you increase your muscle mass.
Tuna and Tomato Salad
It consists of combining a portion of 120 grams of tuna with freshly chopped tomato and, if desired, add parsley and 1 teaspoon of olive oil. This delight is equivalent to approximately 26 grams of protein.
Nuts Based Energy Bars
Nuts contain 20% high-quality proteins, omega 3 fatty acids, B complex vitamins, and vitamin E, so they will provide you with a variety of nutrients.
How to prepare?
In a bowl, add 1/2 cup of almonds, a pinch of salt, and 1/2 cup of instant oats. Then, stir. Separately, mix 1/2 cup of almond butter with 1/4 cup of honey and 1 teaspoon of coconut oil. Add the nuts and combine well, then make portions of bars to use as a snack.
Quinoa, Chicken, and Basil Salad
This preparation will provide you with 15 grams of protein, so it is a good option to enjoy during the day and thus increase your muscle mass by enjoying delicious dishes.
How to prepare?
To make it, wash 1/4 cup of black and white quinoa and sauté it with a dash of oil in a pot for a few minutes. Then, add twice the amount of water and boil for 15 minutes. Finally, let it rest and strain.
Later, add 1/2 tomato, 1/2 onion, and 1/2 can of corn. In a bowl, mix everything with 1/4 bunch of basil, 3 tablespoons of boiled shredded chicken, and 1 tablespoon of cheese.
Chicken and Cheese Omelette
Eggs are a food that cannot be missing from the diet of a person who wants to increase their muscle mass. Therefore, this simple recipe that will allow you to enjoy a delicious snack will appeal to you.
How to prepare?
Heat a non-stick skillet and add a little olive oil. Then, beat 2 eggs and season to taste, then add 2 tablespoons of milk to make them fluffier.
Flip the omelette and add 2 tablespoons of shredded chicken and 1 tablespoon of cheese. Fold the omelette and seal with another tablespoon of cheese until it melts.
It is worth mentioning that in order to achieve the expected results, there must be a balance in the foods you consume throughout the day. Therefore, it is ideal to consult a specialist in the field to guide you better.