Leena Watts
Building muscle requires a combination of diet and exercise. While strength training is considered the best type of exercise to build muscle, nutrition plays a key role in muscle development. A well-balanced diet that includes healthy carbohydrates, fats, and adequate protein is essential for muscle growth. The body repairs and rebuilds muscle fibres through a process called protein synthesis, which requires sufficient protein intake. In addition to protein, the body also needs extra calories and other nutrients like creatine and leucine to support muscle growth. The timing of protein intake is also important, with consumption during or immediately after exercise stimulating muscle protein synthesis and promoting muscle recovery.
| Characteristics | Values |
|---|---|
| Muscle building foods | Eggs, salmon, peanuts, buckwheat, almonds, bison, turkey meatballs, sirloin steak, ground beef, pork tenderloin, chicken breast, cod, rice protein supplements, creatine |
| Macronutrients | Carbohydrates, Proteins, Fats |
| Protein recommendations | Adult males: 56g per day; Adult females: 46g per day |
| Timing of protein intake | Consume 20g of protein during or immediately after exercise |
| Body types | Mesomorphic, Ectomorphic, Endomorphic |
| Exercise types | Strength training, resistance training, cardiovascular activity, progressive overload |
| Calories | Additional calories are needed to rebuild and grow muscle after workouts |
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What You'll Learn
The importance of protein
Protein-rich foods such as eggs, salmon, peanuts, poultry, low-fat dairy, beans, and tofu provide the necessary amino acids for muscle growth. The recommended daily protein intake for adults is 56 grams for males and 46 grams for females. However, those seeking to build muscle may require higher amounts, and it is suggested that consuming 20 grams of protein during or after exercise can optimize muscle protein synthesis and recovery.
Protein synthesis is the process by which the body stores protein, and the more protein synthesized, the larger the muscles grow. This synthesis is stimulated by strength training and protein intake, emphasizing the importance of timing protein consumption throughout the day and before bed to maximize muscle growth.
In addition to protein, a well-rounded diet that includes healthy carbohydrates and fats is crucial for muscle building. Carbohydrates provide fuel for working muscles, while certain fatty acids are essential structural components of muscle cells. A balanced diet ensures that the body has the energy and nutrients it needs to support muscle growth and overall health.
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Carbohydrates as fuel
Carbohydrates are the body's main source of energy. They are readily broken down into glucose, which can be used immediately as fuel or stored in the liver and muscles as glycogen for later use. During exercise, muscle glycogen is converted back into glucose, which is used as fuel by the muscle fibres.
The body constantly uses and replenishes its glycogen stores, and the amount of glycogen available can be influenced by the amount of carbohydrates in one's diet. Low pre-exercise glycogen stores have been found to reduce glycogen utilisation during endurance training, while higher glycogen depletion levels have been observed after resistance training.
Glycogen is particularly important for muscle building as it acts as a readily available fuel source for the body. Carbohydrates are needed to maintain glycogen stores, and when they are low, the body breaks down protein (from muscle) for fuel instead. This breakdown of muscle tissue to access amino acids can lead to muscle mass deterioration, which is a major concern with low-carb diets.
The type and amount of training also influence glycogen stores. During high-intensity exercise, the body cannot process enough oxygen to meet its needs, and carbohydrates are considered the most efficient fuel source as they require less oxygen to burn compared to protein or fat. Carbohydrates are especially beneficial for athletes as they provide sustained energy, prevent fatigue, and enhance athletic performance.
The amount of carbohydrate consumption depends on one's body composition goals. For muscle gain, a diet with adequate carbohydrate consumption (55-60%) is recommended, while very low carbohydrate consumption (<5%) is typically used for weight loss. For optimal muscle growth, a combination of protein and carbohydrates is often suggested, with protein contributing to muscle repair and maintenance, and carbohydrates fuelling workouts and preventing muscle loss.
Additionally, the timing of carbohydrate consumption can impact muscle growth. Consuming carbohydrates around workouts can help prevent catabolism and promote muscle accumulation. High-carb diets can also lead to lower cortisol levels, aiding in recovery and adaptation to training. However, excessive carbohydrates that are not used as fuel for muscle growth can be converted into stored fat, which may be a concern for those aiming to lose weight.
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Fats and fatty acids
Fats are essential for muscle building. Dietary fat protects cell membranes, the vital exterior of every cell, and sheaths surrounding nerves. Fat is also essential for muscle movement, blood clotting, and inflammatory response, which helps the body repair from injury after training.
Fats are also important for maintaining hormone levels, which is crucial for building muscle. Testosterone, a hormone that helps build muscle, naturally declines with age. Following a low-fat diet can decrease testosterone levels, making it harder to gain muscle.
The portion of your calorie intake from fat should be heavy in monounsaturated and polyunsaturated fats and low or very low in saturated and trans fats. Monounsaturated and polyunsaturated fats increase levels of HDL, the good cholesterol, which leads to increased production of growth hormone, which in turn triggers more amino acids. These building blocks of protein are essential for building muscle tissue.
Omega-3 fatty acids are a specific type of polyunsaturated fat that is essential for brain function and cell growth, including your muscles. Omega-3 fatty acids include ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). They also turn on genes involved in fat burning in the body and turn off genes involved in fat production.
Good sources of omega-3 fatty acids include fatty fish such as salmon, tuna, and herring, as well as walnuts, chia seeds, flax seeds, and eggs. Chicken breasts are also considered a staple for gaining muscle, as they are packed with protein and B vitamins, which may help your body function properly during physical activity.
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Timing of protein intake
The timing of protein intake is a key consideration for anyone looking to build muscle. While total protein intake is the most important factor, the timing of consumption may also have an impact.
A 2013 study found that consuming 20 grams of protein during or immediately after exercise helps stimulate muscle protein synthesis, reduce protein breakdown, and promote more effective muscle reconditioning. This so-called "anabolic window" is said to be between 30 and 60 minutes after a workout, but some experts suggest it could be as long as four to six hours before or after exercise.
Some studies have shown that consuming protein in the evening or before bed can help improve muscle mass, potentially due to aiding the body's recovery and repair process during sleep.
It is also beneficial to consume protein before a workout, and snacking between meals can be a good way to add extra protein and stabilize hunger levels. However, it is not essential to time protein intake to this degree, and simply ensuring sufficient protein intake throughout the day is likely to be more important.
For optimal muscle growth, it was previously believed that protein needed to be dosed continuously throughout the day. This idea came from a 2013 study where participants experienced greater muscle growth when fed 20 grams of protein four times per day. However, this study used a lower total protein intake than is currently recommended, and the participants consumed whey protein, which is absorbed quickly. When consuming slower-absorbing proteins from a varied diet, the 25-gram limit per meal does not seem to apply.
Overall, while the timing of protein intake may provide a boost to muscle growth, the total amount of protein consumed is the most critical factor.
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Calorie surplus
A calorie surplus is when you eat more calories than you burn each day. This is often considered the perfect environment for maximum muscle gain, especially for experienced lifters with less body fat to lose.
It is possible to build muscle in a calorie deficit, especially for beginners with higher body fat percentages. However, this is not considered the best route for muscle gain. As body fat decreases, the body needs calories from the diet for muscle-building. The body prioritises keeping organs functional over using stored fat for building muscle when body fat is extremely low.
The rate of muscle growth depends on several factors, including the training program, training experience, gender, genetic predisposition, and nutritional status of the individual. The specific energy surplus required to facilitate muscle growth is unknown. However, a mild surplus of around 200-500 extra calories per day is considered sufficient for muscle gain.
To support muscle growth, it is important to consume enough calories and protein. The current Recommended Dietary Allowance (RDA) for protein is defined as the minimum amount required to prevent lean body mass loss. However, consuming a higher-protein diet has been shown to have muscle-related benefits.
In addition to diet, strength training is crucial for building muscle. Resistance training, such as weightlifting, requires muscles to contract against gravity, stimulating muscle protein synthesis and repair. The more weight lifted, the faster the body burns through energy reserves, leading to muscle growth over time.
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Frequently asked questions
A balanced diet is key to building muscle. While protein is crucial, it should be supplemented with healthy carbohydrates and fats. Foods such as eggs, salmon, peanuts, and almonds are great sources of nutrients to support muscle growth.
Current guidelines recommend that adult males and females consume 56 grams and 46 grams of protein, respectively, every day. However, the timing of protein intake is also important. Consuming 20 grams of protein during or immediately after exercise can help stimulate muscle protein synthesis and promote muscle growth.
Building muscle requires a combination of diet and exercise. Strength training and progressive overload techniques are effective ways to stimulate muscle growth. Additionally, ensuring adequate rest and recovery between workouts is crucial for muscle development.
