For men seeking to tone and build muscle, protein is important for muscle growth and repair. Sources such as meat, fish, eggs, dairy, and plant proteins should be part of the diet, along with quality nutritional supplements.

At the same time, choose complex carbohydrates such as whole grains, brown rice, and sweet potatoes, avoiding refined carbohydrates and excess sugar. At the same time, the systematic exercise of muscle strengthening leads to the best possible result, as long as you have patience and perseverance.