To achieve the purpose of muscle building, in addition to scientific and reasonable exercise, diet is also very important. You can get a reasonable mix of protein, carbohydrates, fats, minerals and vitamins to build muscle. But it should be noted that because of individual differences, there is no muscle building diet suitable for all people, blind muscle gain may lead to health problems, it is recommended to seek the help of professional nutritionists, according to their own physique to develop a reasonable diet plan. 1, protein: during strenuous exercise, skin sweating can lose a lot of nitrogen, mainly from protein, in order to promote the renewal of tissue protein and repair the consumption of exercise, need to Supplemental protein, consumption of high-quality protein food can promote protein synthesis in skeletal muscle, so you can eat more beef, chicken, fish and shrimp, eggs, milk, dry cheese and other foods rich in high-quality protein; 2, carbohydrates: is an important source of energy in the process of muscle synthesis, so do not blindly quit carbohydrates, for people who exercise a lot, should ensure that staple foods, such as rice, noodles, Bread, buns, coarse grains, mixed grains and beans and other carbohydrate food intake; 3, fat: fat can provide energy for the muscle, the fastest fat consumption in the low intensity aerobic exercise, if the fat intake is insufficient will affect the synthesis of muscle protein, so still need reasonable intake of high quality fat to help muscle gain, such as almonds, walnuts and other nuts; 4, minerals, trace elements and vitamins: actively supplement the body Essential minerals and trace elements, vitamins, involved in the three major nutrients metabolism, can promote muscle growth, need to eat more fruits and vegetables to ensure intake, such as kiwi, bananas, apples, oranges, pineapples, strawberries, carrots, broccoli, lettuce, peppers, etc.