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Exercise alone will not give you big, dense muscles. In fact, vigorous exercise can cause your body to lose muscle mass. Therefore, you need to adopt a special diet to build muscle mass and keep it strong.
The best diet for building muscle mass
Of course, it is not easy to adjust the type and amount of food you have to eat. To make it easier for you to build muscle mass, the diets that you need to follow are summarized in the following diets:
1. A diet high in protein
Protein is a major component of the various cells that make up your body. The body needs it to build muscles, tendons, organs, and skin. Proteins also form enzymes and hormones that help work various systems in the body.
Refers to deep studies Journal of the International Society of Sports Nutrition , You need as much as 1.6 grams of protein per kilogram of body weight to gain muscle mass.
If you weigh 60 kilograms, this means that your diet must meet 96 grams of protein per day to build muscle mass. The following is an example of a daily menu on a high protein diet that you can follow:
- Breakfast: 3 eggs, 1 sheet of toast with peanut butter and 1 pear
- Lunch: 1 medium slice of salmon, processed with olive oil, mixed vegetables, and 1 apple
- Dinner: 1 piece of medium beef, boiled sweet potato, and brown rice
2. Paleo diet
The principle of the paleo diet is a diet consisting of a variety of foods consumed during the Paleolithic era. The foods in this diet include meat, fish, fruit, vegetables, nuts, and the like that were previously obtained by hunting or gathering.
The paleo diet is abstinence from modern foods, processed products, as well as food products produced from agriculture or livestock. You also need to limit your consumption of salt, sugar and artificial sweeteners, milk, wheat, and some vegetable oils.
Although there are some sources of protein that are not consumed, this diet can still help build muscle mass. The reason is, you can still get protein from various types of meat, nuts, and seeds.
Here's an example of a day menu that you can try:
- Breakfast: 2 eggs and salad, and 1 slice of your favorite fruit
- Lunch: sandwich fill the meat and vegetables, and a handful of mixed nuts
- Dinner: stir-fry beef and vegetables, roasted sweet potato, and fruits
3. The keto diet
The keto diet is a low-carb and high-fat diet. Low carbohydrate intake causes the body to switch to burning fat as the main energy source. This transition causes the body to experience a condition called ketosis.
While on the keto diet, you can eat a variety of animal protein sources, nuts, seeds, healthy oils, and low-carb vegetables. Limit your intake of sugar, high-fiber vegetables, whole grains, and all fruit except avocado and berries .
Low-carb, high-fat diets don't actually build muscle directly. However, high fat intake is useful so that the body focuses on burning fat. That way only fat is burned without the need to use protein in a low carbohydrate state.
The following is an example of a daily menu for the keto diet:
- Breakfast: 2 boiled eggs, 1 tomato and a cheese-filled omelette
- Lunch: Chicken salad with olive oil and feta cheese plus almond milk
- Dinner: saute the meat balls with grated cheese and vegetables
Diet and exercise play an equally important role in building muscle mass. Food provides the nutrients needed to build muscle, while physical exercise will train and make it stronger.
Each type of diet has its own advantages and disadvantages. Some people also have medical conditions that prevent them from following certain diets. To find the most suitable type of diet, try to consult a doctor before starting a diet.
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