Increasing muscle mass in order to make our body more ideal is not as difficult as you might think. Not only increases the activity of the body with weight training, increased muscle mass also means you can get the daily nutritional requirements of your body.

You can get these essential nutrients from the food you consume daily. In choosing the best foods you know what nutrients are important for increasing muscle mass, so you are not indiscriminate in choosing foods.


Protein is an essential nutrient that plays a role in almost all cells in the body. It also plays an important role in many biological processes that allow all organs to function properly in order to support survival.

In fact, in addition to water and glycogen, protein is also a constituent of the biggest muscles. So no wonder, high-protein diet is always recommended for those who want to lose weight, or increase the muscle mass. The source of food can be divided into two kinds, animal protein and vegetable protein. Both have their respective advantages.

Source of animal protein such as meat, eggs, or milk contains a complete amino acid including the essential amino acids that must be used for the development of the human body. Essential amino acids cannot be produced in the human body and therefore can only be obtained from food that is consumed. While, the only best ways to gain muscle mass for vegetable protein that has the most complete amino acid is soy.


Who says the body does not need fat? Our body needs fat in an amount sufficient to run according to its function. Fat is important for the body because certain fatty acids such as linoleic and alpha-linoleic acid is not sufficiently produced by the body.

Therefore, the body needs fat intake from the food you eat. Essential fatty acids support the cardiovascular system function, reproductive, immune, and nervous system. The human body needs it to make and to repair cell membranes, to increase the ability of the cells, and to obtain optimum nutrition and to release a hazardous waste product out from the body.


Carbohydrates serve as the energy. In the body, carbohydrates are converted into glucose. In the process of metabolism, glucose is what will be processed into energy for daily activities, especially when you do weight training. Healthy carbs you can get from foods derived from wheat.

Wheat is a rich source of healthy carbohydrates and fiber, which plays an important role in lowering cholesterol levels in the body. If you still want to consume rice as a source of carbohydrates, choose brown rice.

According to the study, red yeast rice is a healthy source of carbohydrates that contain antioxidants that can prevent cancer, especially colon cancer. Fiber can also be overcome digestive disorders and is suitable for those who are dieting.

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