In order to gain lean muscle mass, you will need to combine two important factors :
- Healthy diet (rich of good quality proteins )
- High quality training program
How to measure the quality of proteins ?
– Amino-acids contents
– Digestibility
– Ability to support growth
The common food sources of proteins are :
– Animal food : This contains high-quality proteins. From 90 to 99% are absorbed.
– Veggies : Low quality proteins. From From 70 to 90% are absorbed.
– Breakfast cereals
– Bread
Please note that other foods consumed at the same time can change the digestibility.