10 meals that assist preserve muscle mass

It's not enough to just sweat your shirt at the gym in order to hypertrophy your muscles. It is also necessary to include foods that help maintain muscle mass in your diet.

After all, what is the use of practicing various exercises to gain mass, if at the end of the day you eat anything?


Well, did you know that there are foods that can sabotage your progress?

Just as there are also those foods that become great allies to maintain the muscle mass gained, especially when attending the gym has become unviable in the current circumstances.

So, were you interested in knowing which foods are capable of maintaining muscle mass? Then keep reading this content!

Muscle mass and nutrition

If you train hard and still can't see the results in your muscles, perhaps this could be an indication that you are not eating properly.


Normally, proper nutrition is as important as the physical exercises themselves to gain and maintain muscle mass, not least because it will not do you any good if you gain muscles but are unable to maintain them, because yes, you run the risk of losing muscle mass if you are not following a specific diet.

According to the experts themselves, the gain in muscle mass can be compromised if there is not an adequate diet for your goals.

Therefore, it is true to say that the foods you eat play a fundamental role during the process of gaining muscle mass.

Just as they are also important for you not to lose the mass gained, especially during a period when you are not attending the gym.

Discover the best foods that help maintain muscle mass

The lack of physical exercises can lead to the loss of muscle mass, as well as an inadequate diet can also contribute to this factor.

Thus, in addition to maintaining a balanced diet and rich in proteins, which help to gain muscle mass, it is also necessary to eat every three hours to keep the metabolism working properly.

Anyway, without further ado, here are 10 foods that help maintain muscle mass.

White meat

White meats such as chicken and turkey are extremely high in protein and low in fat, so they are great options for those who want to maintain lean mass.

In addition, white meats are also beneficial for heart health, help control blood pressure levels and reduce bad cholesterol.

Just remember to remove the skins as this is where most of the fat is found.

Sweet potato

One would expect to find sweet potatoes around here, right? That's because sweet potatoes, like chicken, are strongly associated with gaining muscle mass.

And in fact, sweet potatoes really play an important role when it comes to hypertrophying your muscles and it also helps maintain muscle mass.

But in addition, sweet potatoes also promote a feeling of satiety, help prevent diabetes and cancer, strengthen the immune system and reduce blood pressure.


The egg is a very versatile and nutritious food. But, did you know that the egg is a wide source of leucine?

Leucine, in turn, is an important amino acid for the body, but that our body does not reproduce, so we ingest it through food and supplements.

Therefore, leucine helps to lose weight, but keeps the lean mass intact, burning only fats.

In addition, the egg prevents premature aging, promotes a feeling of satiety and the white is rich in pure proteins.


Undoubtedly, tofu cannot be left out of the menu, as they are rich in protein and calcium.

Therefore, this food is able to protect the muscles during training, preventing injuries and also contribute to the increase and maintenance of muscle mass.


Lentils, beans, peas, soybeans, chickpeas, are just some examples of legumes that assist during muscle mass gain, as well as maintenance.

Legumes are also rich in nutrients, help fight diabetes and prevent degenerative diseases.


Tuna, sardines and salmon provide various proteins for the body and are some of the fish that help maintain muscle mass.

Other benefits associated with fish include:

It reduces the risk of cardiovascular and degenerative diseases, relieves inflammation and helps in the recovery of muscles.


Quinoa is considered one of the best sources of protein in the vegetable group, as food is an abundant source of protein and has several essential amino acids for our body.

Therefore, quinoa can be a great ally both to gain muscle mass and to maintain, as, like egg, it has leucine amounts, in addition to being free of fats and sugars.


Perhaps you know the story of Sailor Popeye, who ate spinach and soon became strong.

Well, despite being just a design, it has already been scientifically proven that spinach can actually increase muscle mass and help maintain them.

Spinach is also known as a super food, due to the large amount of nutrients found in its composition.

Cottage cheese

Cottage cheese has been considered several times as one of the best muscle-building foods because, unlike most other cheeses, the cottage has very few calories and fats.

It is also a rich source of protein and calcium, being a great ally for the gain and maintenance of body mass.

Brown rice

Unlike the white version, brown rice provides several nutritional benefits for the body.

The combination of brown rice and beans can greatly contribute to muscle mass gain and maintenance.


We know that the process of gaining muscle mass can be slow, even in a scenario where going to the gym is not an option.

So, it seems that this process becomes even more difficult, not to mention the idea of ​​losing muscle mass already acquired.

But maintaining proper nutrition is just as important as exercise to maintain muscle mass!

Therefore, the aforementioned foods help to maintain muscle mass, in addition to contributing to its increase.

Finally, what did you think of the content? Do you have any questions regarding food? Then leave your comment!

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