Nutrition: what are the 4 essential elements to gain muscle when you are young ?

Nutrition : les 4 éléments essentiels pour les muscles

Des muscles forts et en bonne santé se gagnent aussi avec le contenu de notre assiette. Quels aliments privilégier pour gagner du muscle quand on est jeune ou limiter la fonte, avec l’avancée en âge ? Eléments de réponse.

Unsurprisingly, proteins are faithful allies for our muscles. They are made up of a chain of amino acids, some of which are so essential to our body but that it is not able to produce them " make". This is why proteins must be provided through food.

On the menu therefore, animal proteins, from legumes (lentils…), cereal products, potatoes, pulses, soya. etc. In practice, each day, one should consume one or two portions of meat or equivalent (fish or egg), dairy products and starchy foods.

Fruits and vegetables too

Beyond this, our muscles particularly appreciate omega 3 fatty acids. And for good reason, "they reduce the breakdown of proteins caused by ;exercise. To build muscle you need to store new proteins faster than your body burns them", explains Dr. Paul Wiesel, gastroenterologist in Lausanne (Switzerland). So bet on mackerel or even anchovies. And don’t hesitate to add 3 to 4 tablespoons of olive, olive-rapeseed or nut-rapeseed oil to enhance your salads.

Also provide them with vitamin C, "involved in the formation of collagen which helps keep your muscles and joints strong and healthy", continues the doctor. So go for fresh fruits and vegetables, particularly kiwi, red pepper, broccoli and watercress!

Finally, don’don’forget… water! Indeed, "muscles are made up of 80% water. Keeping them hydrated therefore plays a key role in their development. Even minimal levels of dehydration can significantly hamper your performance and recovery", concludes Dr. Wiesel.