Muscle tissue is composed mostly of water and about 20% protein. Therefore, if you want to gain muscle mass, you need to eat foods that provide plenty of protein, although you can also take commercial protein supplements. You should also consume fats and carbohydrates in appropriate amounts.
Foods that help increase muscle mass
First, to gain muscle mass, your diet must be balanced; that is, the total calories you consume must exceed your daily requirements. This is known as a hypercaloric diet or calorie surplus.
Furthermore, nutritionists suggest that protein intake should range from 1.2 grams per kilogram of body weight; and in some cases, even 2.5 grams per day. This will depend on the type of activity you do, its duration, and other factors.
Egg
Its protein composition is complete and balanced, as it contains all the essential amino acids. Egg protein is predominantly found in the white; however, the yolk also contains protein.
Meats
Meat provides between 15 and 22% protein. It also contains minerals such as iron, zinc, and phosphorus.
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