These are the 5 best foods to increase muscle mass, according to Harvard

Increasing muscle mass is a goal that many people who dedicate themselves to exercising and taking care of their body want to complete, however, beyond physical activity, diet is one of the factors that plays a key role in that growth. 

Research published in the journal Harvard Health Publishing stated that “the loss of muscle mass is inevitable as we age, but adopting a regular weight training program can help slow the process.” That is why we tell you which are the 5 best foods to increase muscle mass, according to Harvard. 

In that same Harvard research  it was mentioned that having weak muscles translates “into less resistance, balance and mobility.”

Vijay Daryanani, a personal trainer at the Harvard-affiliated Spaulding Outpatient Center, suggests dividing your daily protein intake evenly between meals to “optimize the body’s ability to build muscle.”

The expert recommends daily consumption of protein in equal parts, “consuming between 20 and 40 grams of protein after training promotes muscle repair.”

In this context, Harvard revealed the 5 key foods to increase muscle mass:

  • Lean chicken
  • Greek yogurt
  • cooked lentils
  • Eggs
  • Peanut

On the contrary, it is recommended to limit the consumption of red meat to two servings per week since its intake can lead to the appearance of type 2 diabetes.