Principles for muscle building. Increase the amount of protein.
Amount of protein recommended by experts is 2g / kg daily. But to increase anabolism is better to increase the amount of protein to 2.5 g / kg. For a more rapid digestion of proteins can be consumed a supplement with digestive enzymes. This results in speeding up metabolism, and obtaining a relative amount of muscle mass.

2. Increase the amount of carbohydrates
Carbohydrates are necessary to increase the muscle mass from foods such as rice, oats, potatoes, cereals and fruits. Not recommended intake of carbohydrates coming from cakes, sweets or bread. To provide the calories needed to support the body's energy system requires 5-6 g of carbohydrate per kg body weight. In the absence of protein carbohydrates calories will be consumed as a source instead of using them for recovery and muscle growth.

3. Consumption of good fats
Healthy fats found in foods such as fish, nuts, seeds, olives. Omega-3 fatty acids found in fish (especially salmon), walnuts, flax seed or capsule form.