Which method is recommended for healthy muscle mass gain?

Gaining healthy muscle mass involves providing the body with enough energy and nutrients to support muscle growth and repair. A caloric surplus with a balanced diet is the method that achieves this by ensuring that the body has enough excess calories to facilitate muscle synthesis while providing the essential nutrients needed for overall health.

This balanced approach typically includes a mix of carbohydrates, proteins, and healthy fats, which is crucial for effective muscle gain. Protein is especially important, as it provides the building blocks (amino acids) necessary for muscle repair and growth post-exercise. Carbohydrates are also vital since they serve as an energy source during workouts, and healthy fats contribute to hormonal balance, which is essential for muscle development.

The other methods, such as consuming junk food or engaging in extreme caloric restriction and fasting, do not support healthy muscle gain. Junk food lacks the necessary nutrients and quality sources of energy needed for muscle development. Extreme caloric restriction and fasting can lead to muscle loss instead of gain, as the body, in response to low energy intake, may break down muscle tissue to meet its energy needs. Therefore, a balanced caloric surplus is the most effective and healthiest strategy for gaining muscle mass.