However, exercise alone will not give you large, solid muscles. In fact, rigorous 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 to build muscle mass
Of course, it is not easy to adjust the type and amount of food that you must consume. To simplify the steps in building muscle mass, the diet that you need to live is summarized in the following various diets reported by Hello Sehat :
1. A diet high in protein
Protein is the main component of the various cells that make up your body. The body needs it to form muscles, tendons, organs, and skin. Proteins also form enzymes and hormones that help the work of various systems in the body.
Referring to the study in the Journal of the International Society of Sports Nutrition, you need as much as 1.6 grams of protein per kilogram of bodyweight so that muscle mass can increase.
If you weigh 60 kilograms, it means that your diet must meet 96 grams of protein per day to build muscle mass. Here is an example of a daily menu in a high-protein diet that you can follow:
Breakfast: 3 eggs, 1 sheet of toasted wheat bread with peanut butter, and 1 pear
Lunch: 1 slice of medium salmon mixed with olive oil, mixed vegetables, and 1 apple
Dinner: 1 slice of medium size beef, boiled sweet potatoes, and brown rice
2. PALEO Diet
The principle of the paleo diet is a diet containing a variety of foods consumed during the Paleolithic era. Foods in this diet include meat, fish, fruit, vegetables, nuts, and the like which were previously obtained by hunting or gathering.
Paleo diet is against modern food, processed products, and food produced from agriculture or animal husbandry. You also need to limit the consumption of salt, sugar and artificial sweeteners, milk, wheat, and some vegetable oils.
Although there are several 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 are examples of daily menus that can be tried:
Breakfast: 2 eggs and salad, and 1 piece of your favorite fruit
Lunch: a sandwich filled with meat and vegetables, and a handful of mixed beans
Dinner: stir-fried beef and vegetables, baked sweet potatoes, and fruits
3. Keto Diet
The keto diet is a low carbohydrate and high-fat diet. Low carbohydrate intake causes the body to turn to burn fat as the main source of energy. This transition makes the body experience a condition called ketosis.
During the keto diet, you may consume various sources of animal protein, nuts, seeds, healthy oils, and low-carbohydrate vegetables. Limit your intake of sugar, high-fiber vegetables, whole grains, and all fruits except avocados and berries.
Low carbohydrate and high-fat diets actually do not directly build muscle. 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 low carbohydrate conditions.
Here is an example of a daily menu for the keto diet:
- Breakfast: 2 hard-boiled eggs, 1 tomato, and cheese-filled omelet
- Lunch: chicken salad with olive oil and feta cheese plus almond milk
- Dinner: sauteed meatballs with grated cheese and vegetables
However, some people also have medical conditions that prevent them from going on certain diets. To find the most suitable type of diet, try to consult with a doctor before starting a diet.