Jeffrey Salazar
Building muscle requires a combination of exercise and a well-balanced diet. While exercise is the most crucial factor, diet plays a significant role in muscle growth. Eating enough calories and protein is essential, with protein being the most important dietary component for muscle growth. However, it is not necessary to micromanage your diet, especially if you are a beginner. As long as you are consuming enough calories and protein and your diet is reasonably well-balanced, you will be able to build muscle effectively.
| Characteristics | Values |
|---|---|
| Importance of diet | Diet plays a significant role in building muscle, but the most important thing is eating enough. |
| Calories | Calories are one of the two most important dietary factors if you want to gain muscle. |
| Protein | Protein is the other most important dietary factor. Current guidelines recommend that adult males and females consume 56 grams and 46 grams of protein every day, respectively. |
| Micronutrients | Micronutrients are important for muscle growth and recovery. While fruits and vegetables are good sources of micronutrients, foods from animal sources are often the most micronutrient-dense. |
| Supplements | Supplements are not necessary to build muscle, but some can be beneficial in addition to a balanced diet. Creatine is the only legal supplement scientifically proven to boost strength and muscle growth beyond what regular food can achieve. |
| Carbohydrates and fats | Carbohydrates and fats also play important roles in muscle building, especially for athletes. |
| Planning | A few easy choices and a little planning are all you need to give your muscles what they need. |
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What You'll Learn
Calories and protein are key
Calories and protein are the two most important dietary factors when it comes to gaining muscle mass. While it's important to eat a reasonably well-balanced diet, you don't need to micro-manage every detail of your diet. The most important thing is to ensure you're eating enough calories and protein.
Protein is essential for muscle building and repair. Current guidelines recommend that adult males and females consume 56 grams and 46 grams of protein every day, respectively. The American College of Sports Medicine recommends that active adults get 1.2 to 2 grams of protein per kilogram of body weight per day, with those who lift weights regularly aiming for the higher end of this spectrum. Eating a high-protein diet can help people lose fat and build muscle.
High-protein foods such as chicken, fish, lean meats, tofu, eggs, kidney beans, chickpeas, peanuts, and soybeans provide amino acids that help repair muscle damage and build muscle. For those who follow a plant-based diet, tofu and soybeans are good alternatives to animal-based proteins.
Calories are also key when it comes to building muscle. During the bulking phase, bodybuilders eat a high-calorie, protein-rich diet to build as much muscle as possible. To determine your calorie needs, weigh yourself at least three times a week and record what you eat using a calorie-tracking app. If your weight stays the same, that number of calories is considered your "maintenance" level. To bulk up, aim to increase your calorie intake by about 15%.
In summary, while other nutrients like carbohydrates, fats, vitamins, and minerals play important roles in muscle building, calories and protein are the key dietary factors to focus on. Eating enough calories and protein will provide your body with the energy and building blocks it needs to support muscle growth and repair.
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Micronutrients and vitamins
Micronutrients are just as important as macronutrients when it comes to building and maintaining muscle mass. Micronutrients include vitamins, minerals, and other beneficial plant chemicals like polyphenols and flavonoids.
Vitamins and minerals are essential for your health and physical function and can directly or indirectly affect your muscles, strength, and potential for muscle growth. A reasonably varied diet that covers your energy needs will also cover your vitamin and mineral requirements.
Vitamin D, often called the "sunshine vitamin", is produced by the skin through exposure to sunlight. It plays a role in the regulation of calcium and phosphorus for bone health, immune function, cell growth, and muscle function/repair. It can be obtained through diet from fortified milk, salmon, whole eggs, yoghurt, shrimp, and sunflower seeds.
Vitamin B12 is another important vitamin for muscle growth, as it helps the body produce red blood cells, which deliver oxygen to the muscles. It can be found in fish, dairy, poultry, plant milk, soy, and fortified cereals.
Vitamin B3, or Niacin, supports muscle growth and gives you better pumps. Thiamine, or Vitamin B1, is necessary for converting carbohydrates into energy and is stored in high amounts in muscles to provide quick energy.
Other vitamins that are particularly helpful for building a strong body include vitamins K, E, C, and the rest of the B vitamins. For example, vitamin K improves insulin sensitivity and enhances nutrient storage, and can be found in leafy greens, Brussels sprouts, broccoli, fish, liver, meat, eggs, and cereals.
Minerals such as zinc, selenium, calcium, potassium, magnesium, and omega-3s are also important for building muscle. For instance, magnesium aids in many body functions, including relaxing muscles, preventing cramps, aiding in growth factor production, and regulating blood sugar. It can be found in leafy greens, pumpkin and flax seeds, nuts, brown rice, avocado, beans, and seaweed.
In summary, while it is not necessary to micromanage your diet to build muscle, it is important to consume a reasonably varied diet that includes essential micronutrients like vitamins and minerals.
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Supplements
Protein Supplements
Protein is the main macronutrient used by the body to build muscle. A 2018 study suggests that a total protein intake of 1.4 to 2.0 grams per kilogram of body weight may be optimal for muscle gain. However, the recommended intake varies depending on factors such as gender and physical activity level. For athletes, the recommended daily protein intake is 1.2–1.8 grams per kilogram of body weight. If you are getting enough protein from your diet, protein supplements may not be necessary.
Creatine
Creatine is an amino acid naturally produced by the body and found in foods like red meat and fish. It is one of the most widely used supplements for improving exercise performance. Creatine helps supply muscles with energy and has been shown to increase muscle power output. The typical dosage is 20 grams per day for the first 5-7 days, followed by 3-5 grams per day for up to 12 weeks. Some reported side effects of creatine supplementation include weight gain, nausea, diarrhoea, muscle cramps, and heat intolerance.
Carnitine
Carnitine is a compound naturally produced in the brain, liver, and kidneys, and it plays a role in energy metabolism. Research suggests that carnitine can increase oxygen intake and improve muscle power output during exercise. It also supports post-workout recovery by aiding in the repair of damaged muscle cells, thereby reducing muscle soreness.
Beta-Alanine
Beta-alanine is another supplement that has been shown to improve athletic performance and support muscle growth.
Weight Gainer Supplements
Weight gainer supplements are high in calories and typically contain 75 to 300 grams of carbohydrates, 20 to 60 grams of protein, and 0 to 15 grams of fat per serving. While these supplements can help increase calorie intake, they are not necessary if you can meet your calorie needs through your diet.
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Carbohydrates and fats
The type of carbohydrates consumed also makes a difference. Complex carbohydrates, such as quinoa and lentils, are considered healthier options as they help regulate digestion, maintain balanced blood sugar levels, and promote satiety. They also contain fiber, vitamins, and minerals, making them an essential part of a muscle-building diet. Simple carbohydrates, on the other hand, are quickly digested and provide a short burst of energy. They can be found in natural foods like fruits and ultra-processed foods like cereal or cookies.
When it comes to fats, essential fats play a crucial role in improving energy levels, stamina, performance, recovery, and fat loss. They are important for athletes and individuals seeking to build muscle. A blend of nutritional oils, such as omega-3, omega-6, and omega-9, can provide several health benefits, including speeding up recovery from exhaustion and training sessions, and improving skin conditions, digestion, cardiovascular health, and immune function.
While a low-fat diet may be detrimental to health and muscle-building goals, it is important to note that the ratio of carbohydrates to fats in the diet should match the total calories consumed by daily activity. This ensures that the body utilizes the consumed fat for muscle growth and energy.
In summary, both carbohydrates and fats play vital roles in a muscle-building diet by providing energy, supporting overall health, and optimizing recovery. It is important to consume a well-balanced diet that includes healthy sources of carbohydrates and fats, along with other essential nutrients, to effectively support muscle growth and overall well-being.
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Exercise and diet
While exercise is important for building muscle, it is not the only factor. Diet also plays a significant role in muscle growth and repair. Consuming a calorie surplus is important for building muscle, and calories and protein are the two most important dietary factors. The American College of Sports Medicine recommends that active adults consume 1.2 g to 2 g of protein per kilogram of body weight per day, with those who lift weights regularly aiming for the higher end of the spectrum. This is because protein is made up of amino acids, which are the building blocks of muscle.
There are many protein-rich foods that can be incorporated into your diet to meet your protein requirements. These include animal sources such as lean meats, poultry, fish, eggs, and dairy. Plant-based sources of protein include tofu, beans, chickpeas, peanuts, and buckwheat. In addition to protein, it is important to consume a well-balanced diet that includes healthy carbohydrates, fats, vitamins, and minerals. Carbohydrates and fats play an important role in muscle building, especially for athletes. Vitamins and minerals are also essential for muscle growth and recovery, and can be obtained from fruits and vegetables.
While it is important to eat enough protein and calories, you don't have to micromanage your diet or count and measure everything you eat. As long as you are consuming a reasonably well-put-together diet that covers your calorie and protein requirements, you can still indulge in "junk food" occasionally without negatively affecting your muscle gain. However, it is important to prioritise healthy and mostly unrefined foods to ensure you are getting the micronutrients your body needs.
In addition to diet, exercise is crucial for building muscle. Resistance training, in particular, increases muscle strength and size. This involves challenging the muscles with higher levels of resistance or weight, which causes muscle fibres to sustain damage or injury. The body repairs these damaged fibres by fusing them, resulting in increased muscle mass and size.
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Frequently asked questions
No, you don't need to micro-manage your diet to build muscle. However, diet does play a significant role in building muscle, and it is important to eat enough. The two most important dietary factors are calories and protein intake.
Good sources of protein include chicken, fish, tofu, eggs, lean meats, nuts and seeds, beans, and dairy protein powders.
Yes, in addition to protein, it is important to consume a well-balanced diet that includes healthy carbohydrates, fats, vitamins, and minerals.
You can determine your calorie needs by weighing yourself regularly and recording what you eat using a calorie-tracking app. If your weight stays the same, that number of calories is your "maintenance" level. To gain muscle, you should aim to increase your calorie intake by about 15%.
Creatine is the only legal supplement scientifically proven to boost strength and muscle growth beyond what you can achieve with regular food. Protein powders can also help you get more protein into your diet if you have trouble getting enough from foods.
