Brenda Khan
Gaining muscle mass requires a combination of diet and exercise. While it's important to eat more calories than you burn to gain weight, the type of food you eat matters. A well-balanced diet that includes healthy carbohydrates, fats, and protein is essential for muscle growth. Protein is particularly important, as it is the building block of muscles, but it's also crucial to pay attention to your carbohydrate and fat intake. Carbohydrates fuel your workouts, and certain fatty acids are essential building blocks of dietary fats that the body cannot produce on its own. In addition to diet, resistance exercises such as lifting weights or bodyweight exercises like push-ups are key to building muscle mass.
| Characteristics | Values |
|---|---|
| Dietary considerations | Important for muscle gain |
| Protein | Needed for building and repairing muscle |
| Carbohydrates | Important source of energy |
| Calories | Required for building muscle but should not be in excess |
| Weight training | Crucial for muscle gain |
| Resistance exercise | Essential for muscle growth |
| Leucine | Important amino acid for building muscle |
| Greek yogurt | High-quality protein source |
| Eggs | Contain amino acid leucine |
| Salmon | Contains protein and omega-3 fatty acids |
| Beans | Good source of protein |
| Whole foods | Should be the focus of a muscle-building diet |
| Dietary supplements | Can be beneficial but not necessary |
| Nutritional variety | Important for meeting nutritional needs |
| Weight gain | Requires increased food intake |
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Weight training and diet
Protein is essential for building and repairing muscle. Animal proteins, such as meat, poultry, and dairy, are rich sources of protein. For those following a plant-based diet, options like tofu, beans, and certain plant-based powders can provide sufficient protein intake. It is recommended to consume 1.2 to 2 grams of protein per kilogram of body weight per day, with weight lifters aiming for the higher end of this range.
However, protein alone is not enough. Carbohydrates play a vital role in fuelling activity and working muscles. High-quality carbohydrates, such as whole grains, provide the energy needed for intense workouts. Similarly, dietary fats, particularly fatty acids, are essential building blocks for muscle cells and fuel for moderate-intensity exercises.
To effectively gain muscle mass, it is important to be in a calorie surplus. This means consuming more calories than you burn through exercise and daily activities. However, it is crucial to prioritise nutrient-dense, whole foods over empty calories to ensure healthy weight gain.
Additionally, it is worth noting that gaining lean body weight is a gradual process that can take months or even years. Consulting with a doctor or dietitian before starting a weight-gain program is advisable to ensure a safe and healthy approach. They can provide guidance on nutritional needs and help monitor your progress over time.
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Lean proteins
Gaining muscle requires a combination of diet and exercise. While the focus is often on protein intake, it's important to consume a well-balanced diet that includes healthy carbohydrates and fats.
Eggs
Eggs are considered a complete source of protein as they contain all the essential amino acids, including leucine, which is crucial for maximising muscle protein synthesis. They also provide vitamins, minerals, antioxidants, and healthy fats. A single hard-boiled egg contains 6.3g of protein.
Greek Yogurt
Greek yogurt is a high-quality protein source that contains all nine essential amino acids. It also has a mixture of fast- and slow-digesting proteins, making it a good snack option at any time, especially after a workout or before bed. A serving of Greek yogurt (around 3 ounces or 85g) typically contains 17-20g of protein, nearly double that of regular yogurt.
Chicken Breast
Chicken breast is a lean meat high in protein and nutrients such as zinc and iron. It's also low in calories, which can help you stay lean. A medium chicken breast without the skin contains about 35.5g of protein. It's a versatile option that can be added to various dishes.
Fish and Seafood
Fish and shellfish are excellent sources of lean protein. Salmon is a great choice, with 17g of protein and 1.5g of omega-3 fatty acids in a 3-ounce (85g) serving. Omega-3 fatty acids play an important role in muscular health. Other good options include tilapia (with 23g of protein per fillet), shrimp, lobster, and crab, which are all low in fat and high in protein.
Plant-Based Sources
For those following a plant-based diet, there are several lean protein options. Tofu is a high-protein substitute for meat, with 11-13g of protein per 100g serving. It takes on flavour well and is a versatile ingredient. Beans, such as kidney beans and chickpeas, are also good plant-based sources of protein. They provide around 15g of protein per cup (about 172g) of cooked beans.
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Carbohydrates
Consuming carbohydrates before resistance training can increase muscle mass, as carbohydrates create glycogen, which is necessary for such workouts. Glycogen provides the energy required to power through intense training sessions.
However, it is important to note that while carbohydrates are essential, a well-balanced diet that includes healthy carbohydrates, proteins, and fats is ideal for muscle building.
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Dietary fats
Gaining muscle isn't just about weight training; dietary considerations are equally important. While protein and amino acids are often the focus of muscle-building diets, fats also play an important role in muscular health and performance.
A study on the association of dietary fat intake with skeletal muscle mass and muscle strength in adults aged 20-59 revealed a non-linear association between fat intake and muscle mass and strength. The study proposed an upper limit of 1.88 g/kg/d for total fat intake, with the turning point for the association between total fat intake and appendicular lean mass adjusted for body mass index (ALMBMI) observed at this value. The turning point for the association with handgrip strength adjusted for body mass index (GSMAXBMI) was observed at 1.64 g/kg/d. These turning points were evident regardless of gender, age, protein intake, and physical activity level.
It is worth noting that the study also found that the upper limit for fat intake was lower for individuals with low protein intake and high physical activity levels. Specifically, the upper limit for fat intake on a low-protein diet was 1.01 g/kg/day.
When it comes to the types of dietary fats, mono- and polyunsaturated fats are recommended. Omega-3, a type of polyunsaturated fat, is essential for brain function and muscle cell growth. It includes ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). Consuming polyunsaturated fats appears to result in more muscle mass gain and less body fat compared to consuming saturated fats. However, it is not necessary to completely cut out saturated fats, which are found in meat, chicken, dairy, tropical oils, and nuts. The Dietary Guidelines for Americans recommend limiting saturated fat to 10% of daily calories and replacing it with healthy unsaturated fats.
Additionally, fat facilitates the absorption of fat-soluble vitamins A, D, E, and K, which are all important for building and maintaining muscle. For example, vitamin A acts as an antioxidant during endurance training, and oral consumption of vitamin K2 has been linked to increased maximal cardiac output during exercise.
In summary, while moderate fat intake is generally recommended for muscle gain, it is important to prioritize unsaturated fats over saturated fats and ensure adequate intake of fat-soluble vitamins.
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Supplements
Protein Supplements
Protein is essential for muscle building, as it serves as the building block for muscle mass. If you are unable to get enough protein from your diet, you may consider taking a protein supplement. Various protein supplements are available, including whey, casein, soy, rice, beef, chicken, pea, and more. Whey protein, for example, has been shown to be effective in producing muscle gain.
Branched-Chain Amino Acids (BCAAs)
BCAAs are important for muscle growth and are found in most protein sources, especially animal-based ones like meat, eggs, and dairy. While BCAAs are consumed through food, taking them as supplements is also popular. However, it is unclear whether BCAAs are beneficial as supplements if you already consume sufficient protein. A 2016 study suggested that BCAAs improved muscle gain or reduced muscle loss compared to a placebo, but a larger 2021 study found that BCAAs did not preserve lean body mass during weight loss.
Creatine
Creatine is a molecule naturally produced by your body and found in foods like red meat and fish. It provides energy for your muscles and tissues. Taking creatine as a supplement can increase muscle creatine content and promote muscle gain. It has been shown to increase strength, power, and exercise performance. However, reported side effects include weight gain due to water retention, nausea, diarrhoea, muscle cramps, and heat intolerance.
Beta-Hydroxy Beta-Methylbutyrate (HMB)
HMB is a molecule produced when your body processes the amino acid leucine, which is found in foods like eggs and Greek yoghurt. It is responsible for some of the beneficial effects of leucine and protein in the diet. Taking HMB as a supplement allows for higher levels to reach your muscles, which may be beneficial for reducing muscle protein breakdown.
Beta-Alanine, Carnitine, Betaine, and Coenzyme Q10 (CoQ10)
These supplements have also been mentioned as potentially beneficial for muscle growth, strength, and athletic performance. However, more research is needed to confirm their effects. For example, while betaine is naturally found in foods like spinach, beets, and whole-grain bread, one study found that betaine supplementation did not improve muscle hypertrophy or strength. Similarly, CoQ10 has been suggested to have antioxidant and anti-inflammatory properties that may prevent muscle damage from exercise, but more research is required.
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Frequently asked questions
It is important to eat a well-balanced diet that includes healthy carbohydrates, proteins, and fats. Good sources of protein include chicken breast, eggs, Greek yoghurt, beans, tofu, and fish.
To gain weight, you must eat more calories than you burn. However, be careful not to cut your total calories back too far, as this can hinder muscle growth. It is recommended to increase your calorie intake by about 15% during your bulking phase.
The recommendation is 0.75g of protein per kilo of body weight per day. However, the American College of Sports Medicine recommends active adults get 1.2 g to 2 g of protein per kilogram of body weight per day.
