Nutrition and DietFoods that promote muscle toning

Foods that promote muscle toning

What are the best foods useful to improve muscle toning? If you want to improve your muscles, do not miss which diet you should follow to achieve the best results.

Many are the people who start to do physical exercise with the intention of toning their body and increasing body mass.

Muscle toning is related to the tone of a muscle, that is, how hard that muscle is when it is at rest. It’s about exercising it to strengthen it.

Body mass is linked to the amount of matter present in the human body. This concept is associated with the Body Mass Index (BMI), which consists of associating weight and height to the person to discover if this relationship is healthy. According to the figure obtained from the aforementioned calculation:

  • If the number obtained is below 18.50, it is established that the person in question is underweight.
  • If the result is between 18.50 and 24.99, it can be said that the person is in a normal situation in terms of weight.
  • If the result obtained is between 25 and 30, it will be said that the person is overweight.
  • If the figure is higher than 30 it will be said that the person has an obesity problem.  Between 30 and 34.99 it will be mild, between 35 and 39.99 it will be average and if it finally exceeds the figure of 40 we will talk about bite obesity.

What can we do to gain muscle mass apart from exercising?

To gain muscle mass, it is convenient to eat a series of foods that have a high percentage of protein and also take carbohydrates and unsaturated fats.

What are proteins necessary for?

They are very necessary so that stronger and larger muscle fibers can be formed, which will make us resist the intensity of physical exercise.

What are carbohydrates necessary for?

They are the main source of energy and are necessary for immediate muscle work. When carbohydrates are depleted they pull secondary energy, called fats.

How will we know if our eating plan is adequate?

  • It will have to contain 30% protein: we can find it in lean beef, skinless chicken breast, low-fat cheeses, fish, and eggs.
  • Amount of 50% carbohydrates: present in rice, pasta, whole wheat bread, quinoa, oats, potatoes, lentils, vegetables, fruits.
  • 20% unsaturated fats such as olive oil, sunflower oil, nuts.

Do you know the most suitable foods that will help us to tone our muscles?

  • Eggs: we will find the highest amount of protein in the white. It is recommended to consume a maximum of 1 or 2 eggs a day. Whites, however, can be consumed with fewer restrictions, and are a somewhat faster digesting protein, ideal as a pre-workout or post-workout meal.
  • Milk and cheeses low in fat and salt: being low in fat they do not contribute much fat to the body and also provide good nutrients to build muscles more easily. They contain quality animal protein.
  • Lean Meats and Fish: Beef is rich in creatine, which improves muscle mass, reduces body fat, and increases endurance. With regard to fish, tuna, mackerel, salmon are a good contribution due to their contribution in omega 3.
  • Goat yogurt: goat’s milk has a high protein content and is less fat than cow’s milk, providing a much faster digestion than cows.
  • Oats: it offers us proteins of high biological value, fats, vitamins and minerals. It is the cereal with the highest proportion of vegetable fat, 65% unsaturated fat and 35% linoleic acid. It contains carbohydrates that are easy to absorb fiber, sodium, potassium, calcium, phosphorus, magnesium, iron, copper, zinc, vitamins of group B and E. It also provides us with a lot of energy before training.
  • Quinoa: it contains good reserves of protein and does not lack the amino acid lysine, so its protein is more complete. It contains high levels of potassium and riboflavin, iron and B vitamins. It is a good source of magnesium, zinc, copper and manganese.
  • Legumes: contain fiber and a high amount of proteins of vegetable origin and carbohydrates. Lentils and soybeans are recommended.
  • Nuts: they provide proteins, fibers and healthy fats, they help us to make our digestion somewhat slower, so that their amino acids remain in the body for longer and promote sleep. Walnuts, almonds and sunflower seeds are recommended.
  • Olive oil: its monounsaturated fats prevent the degeneration of muscle tissue and take care of the joints, something that is essential before training.

Eating a diet rich in protein will help us repair muscle fibers more quickly and efficiently.  Physical exercise is important as a complement to achieve our goal, which will be toning.


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