Madeleine Hull
Gaining muscle requires a commitment to both resistance training and following an appropriate diet. While it is not easy to gain muscle, and it certainly doesn't happen quickly, a combination of weight training and proper eating can help you achieve your goals. In order to gain weight and stimulate muscle growth, you must eat more. However, it is important to eat the right kinds of foods and the right quantity of foods to ensure you are gaining muscle and not excess body fat.
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What You'll Learn
The importance of protein
Gaining muscle requires a person to commit to a consistent training program and a proper diet. While it is not possible to increase muscle mass without also increasing body fat, it is important to aim for a sweet spot where your body builds muscle but does not store large quantities of fat. This tends to occur when you eat 300–500 surplus calories. To lose body fat, a calorie deficit must be created, which can be achieved by consuming fewer calories or expending more energy.
Protein is a critical component of muscle gain. It contains essential amino acids, like leucine, which are critical in repairing and rebuilding the tiny tears strength training creates in your muscle tissue, helping them grow bigger, faster. Eating the right quantity of foods will be a big part of gaining muscle. Your body rebuilds itself while you sleep, so make sure you get plenty of rest each night.
To maximise the benefits of protein, it is important to be mindful of how much you eat. According to Spencer Nadolsky, an obesity specialist and author of 'The Fat Loss Prescription', there is likely an individual optimal level of protein for each person. However, he recommends a minimum of 30 grams of protein per meal. A University of Texas study found that muscle protein synthesis increased by 25% in people who ate protein throughout the day (30 grams of protein per meal) compared to those who ate most of their protein at dinner and very little at breakfast.
It is also important to be mindful of when you eat protein. Dr Nadolsky suggests that you have a roughly two-hour window to get your protein fix post-workout if you want to see results. Eating a protein-rich meal two to three hours before training will also help you reap the most benefits.
Good sources of protein include eggs, milk, and whey protein.
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Weight training
To build muscle, you need to eat enough to rebuild your muscles. Eating the right quantity of foods is a big part of gaining muscle. Your body rebuilds itself while you sleep, so make sure you get plenty of rest each night. Eating a protein-rich meal two to three hours before training will help you reap the most benefits. It is also important to eat protein throughout the day, rather than in one large meal. You need an overall caloric surplus to give your body permission to store some of that protein in the form of muscle tissue.
However, eating large amounts of protein won't make your muscles grow faster and will put unnecessary pressure on your body, especially your kidneys. Avoid high-protein diets and high-fat junk foods. Instead, choose nutritious high-fat foods such as avocado or nuts. It is also important to eat more calories than you burn to gain weight.
Consistency is key when it comes to weight training. Even taking a five-day break from exercise is enough for lean muscle mass to reduce in size. It is recommended that you focus on slowly increasing your weights by no more than 10% each week so your body can adapt. This can also help reduce your risk of injury or overtraining.
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Calorie surplus
To gain weight and build muscle, you must eat more calories than you burn. This is called a "calorie surplus" or "caloric surplus". The amount of calories you need to consume to be in a calorie surplus will depend on your body and goals. For example, a 2019 study found that if you’re beginning your muscle-building journey, you can target a caloric surplus of roughly 10% to 20%, increasing your body weight by 0.25% to 0.5% every week. Advanced bodybuilders will want to be more cautious about their caloric intake and weight gain, as these figures may not apply in every case.
There are different methods of bulking, which is a strategy used by bodybuilders to gain weight and muscle mass. "Clean bulking" or "lean bulking" is a measured approach to gaining weight, as you are more aware of your caloric intake, and the chances of gaining too much fat are low. "Dirty bulking" involves putting on as much weight as possible to add muscle and strength, but this could lead to gaining too much fat and a spike in your cholesterol and blood sugar levels.
While in a calorie surplus, it is important to eat a balanced diet rich in whole foods, such as fresh produce, healthy fats, complex carbohydrates, and protein. It is recommended that 30-35% of your calories come from protein to support optimal muscle growth. One study found that muscle protein synthesis increased by 25% in people who ate protein throughout the day (30 grams of protein per meal) compared to those who ate most of their protein at dinner.
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Carbohydrates and fats
When it comes to fat intake, dietary fat plays a vital role in ensuring optimal hormone functioning. Research suggests consuming 0.22–0.68 grams of fat per pound (0.5–1.5 grams per kg) of body weight per day. This recommended intake can be adjusted based on individual preferences and goals. For those who enjoy fattier foods, starting with a higher intake and then adjusting accordingly can be a suitable approach.
It is important to note that the specific amounts and ratios of carbohydrates and fats required will depend on various factors, including your current body weight, fitness goals, and overall calorie intake. As such, consulting with a registered dietitian or nutritionist can be beneficial to determine your unique needs.
To effectively gain muscle, it is crucial to combine a well-rounded diet with consistent strength training and weight-bearing exercises. This means that you should not focus solely on carbohydrate and fat intake but also ensure adequate protein consumption, as protein is essential for muscle repair and growth. Additionally, getting sufficient rest and sleep is vital, as it gives your body the time it needs to recover and build muscle.
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Weight gain
To gain weight, you must consume more calories than you burn. This can be achieved by eating more food, particularly nutrient-rich and protein-packed foods. A balanced diet that includes fresh produce, healthy fats, complex carbohydrates, and protein is recommended. Strength training and weight training can also help stimulate muscle growth and weight gain.
It is important to be mindful of the types of food you are consuming. Consuming more empty-calorie foods, such as soft drinks and chips, will not support muscle growth or strengthen bones. Instead, focus on whole foods and good sources of protein, such as eggs. It is also important to be consistent with your diet and training regimen, as gaining weight and muscle mass takes time and dedication.
To ensure you are getting enough calories and nutrients, you can calculate your daily energy needs and track your kilojoule intake. You can also plan your meals in advance to ensure you are consuming enough food and protein throughout the day.
It is worth noting that gaining muscle mass will likely result in some increase in body fat as well. To minimize excess fat gain, it is recommended to not exceed a surplus of 300-500 calories per day.
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Frequently asked questions
Yes, you do. To gain muscle, you need to provide your body with appropriate amounts of calories and nutrients, particularly protein.
To lose body fat, you need to be in a calorie deficit. However, to build muscle, you need to eat more calories than you burn. Aim for a surplus of 300-500 calories per day to build muscle without putting on too much excess fat.
Focus on whole foods, including fresh produce, healthy fats, complex carbohydrates, and protein. Good sources of protein include eggs, whey protein, and meat.
Aim for at least 3 grams of protein per kilogram of body weight to encourage muscle gain and fat loss. Your optimal protein intake will depend on your age, calorie intake, and current body weight.
Gaining muscle takes time and is limited to 0.5-2 pounds (0.25-0.9 kg) per month in adult males. With consistent training, you can gain 20-40 pounds (9-18 kg) of muscle in a few years, which would be a dramatic physique change.
