It goes without saying that to gain muscle mass you need to exercise regularly, but beyond that, there are foods that help increase muscle mass.
Muscle tissue is composed primarily of water and approximately 20% protein. Therefore, to build muscle mass, you should consume protein-rich foods, although commercial protein supplements are also an option. You should also consume adequate amounts of fats and carbohydrates.
Foods that help increase muscle mass
First, to build muscle mass, your diet must be balanced, meaning your total calorie intake must exceed your daily needs. This is called a hypercaloric diet, or a calorie surplus diet.
Moreover, nutritionists suggest that protein intake should be between 1.2 grams per kilogram of body weight and, in some cases, as high as 2.5 grams per day. This depends on the type of activity, its duration, and other factors.
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