To build muscle mass in addition to the need for regular exercise, it is also necessary to get the nutrients that the body needs, such as carbohydrates and proteins. Carbohydrates are needed as a source of energy to perform daily activities, including exercise, and proteins are used to build new tissue.

Before exercising, it's a good idea to consume food first to prepare the energy your body needs to exercise. Foods that are good for building muscle mass are foods that are low in fat and high in protein. After exercise you should also eat again, because a tired body after exercise needs nutritional intake to recover.

Do not starve your body during exercise as a hungry body will use energy to be produced from fat and protein breakdown in muscle so the protein needed in muscle is not used to build tissue but replaces the energy that missing in the body

Some suggestions that can be made to build muscle mass are:

Limiting the intake of foods with a high fat content, such as fried foods
Limit foods that contain a lot of sugar
Exercise regularly and regularly
Set goals for your training pattern
Take enough rest
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I hope this information is helpful.