Brenda Khan
Diet is an essential factor in building muscle, as important as your workout routine. To build muscle, you need to consume a balanced diet with adequate nutrients and calories to support muscle growth and repair. This includes eating enough protein, which is made up of amino acids that act as the building blocks of muscle tissue. Other important nutrients for muscle growth include carbohydrates, healthy fats, vitamins, and minerals. The right diet will ensure that any weight gained is muscle rather than fat.
| Characteristics | Values |
|---|---|
| Importance of diet | As important as workout |
| Muscle growth | Stimulated by muscle activity and adequate nutrient supply |
| Nutrients required | Protein, fat, carbohydrate, vitamins, minerals, phosphorus, iron, vitamin B12, vitamin K, manganese, folate, calcium, amino acids |
| Protein | Essential for muscle growth and repair, especially after resistance exercise |
| Carbohydrates | Necessary for fuelling workouts |
| Fat | Not as necessary to track, but required in the diet |
| Calories | Required in surplus for bulking |
| Micronutrients | Required for muscle growth |
| Macronutrients | Protein, carbohydrates, and fat |
| Macronutrient ratio | Depends on body weight, exercise intensity, and duration |
| Macronutrient ratio range | 0.5-1% of body weight per week |
| Meal frequency | 4-5 meals per day |
| Muscle soreness | Common |
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What You'll Learn
The importance of protein
Diet is just as important as exercise when it comes to building muscle. Protein is one of the three key nutrients, along with fat and carbohydrates, that we need in larger amounts in our diet. It is the building block of muscle tissue, and eating sufficient amounts helps us maintain muscle and promotes muscle growth and repair, especially after resistance exercise.
Protein is made up of long chains of smaller units called amino acids. There are 20 amino acids in total, nine of which are essential, meaning the body cannot make them and they must be obtained from food. Animal foods, such as meat and fish, and certain plant sources, including soy, quinoa, buckwheat, and Quorn, contain all of these essential amino acids, making them high-quality sources of protein.
Complete proteins, which provide all the amino acids the body needs, are considered the best for muscle gain. These include lean meat, fish, eggs, milk, cheese, and yogurt. Other sources of protein include beans, lentils, nuts, and seeds. Combining different types of plant-based proteins will ensure an adequate supply of the various amino acids needed for muscle synthesis.
The American College of Sports Medicine and the Academy of Nutrition and Dietetics recommend 1.2 to 1.7 grams of protein per kilogram of mass for active individuals. This equates to 95 to 136 grams of protein daily for a 150-pound person. A separate study suggests the ideal amount is 1.6 grams per kilogram of body mass, or 109 grams per day for a 150-pound person. Eating some protein within 30 minutes of exercise is beneficial, as muscles are particularly receptive at this time.
It is important to incorporate variety into your diet to meet your nutritional needs. In addition to protein-rich foods, a balanced diet for muscle gain should include complex carbohydrates, such as brown rice and quinoa, and plenty of vegetables. Some fruits, especially before a workout, are also beneficial.
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Carbohydrates and calories
Carbohydrates are a key source of fuel for the body, which is essential for muscle building. They are one of the three nutrients, along with fat and protein, that we need in larger amounts in our diet. Carbohydrates provide the body with the energy to perform physical activity, which is necessary for building muscle.
When trying to build muscle, it is important to consume a balanced diet that includes carbohydrates, proteins, and healthy fats. This means including a variety of nutrient-dense foods in your diet, such as lean meats, fish, eggs, dairy, beans, lentils, nuts, seeds, fruits, and vegetables.
Complex carbohydrates, such as brown rice and quinoa, are particularly beneficial for muscle building. They provide the body with a steady source of energy and help to fuel tough workouts. Simple carbohydrates, such as added sugars and processed foods, should be avoided as they can promote fat gain instead of muscle gain.
The amount of carbohydrates you need will depend on your individual needs and activity level. As a general guideline, the American College of Sports Medicine and the Academy of Nutrition and Dietetics recommend a balance of carbohydrates and proteins, with 1.2 to 1.7 grams of protein per kilogram of mass for active individuals. This translates to approximately 95 to 136 grams of protein daily for a 150-pound person.
Calories are also important for muscle building. To build muscle, you need to be in a calorie surplus, which means consuming more calories than you burn throughout the day. However, it is important to focus on healthy and nutritious foods rather than just eating high-calorie foods. Choose lean proteins, healthy fats, and complex carbohydrates to ensure you are getting the right balance of nutrients and calories.
Increasing your calorie intake through nutritious foods can help promote muscle gain. It is recommended to aim for increases of 0.3-0.5 kg per week, combined with a carefully planned training program, to ensure bodyweight gains are muscle rather than fat. A registered dietitian can help you determine your individual needs and ensure your diet is adequate.
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Micronutrients and minerals
Vitamin B12 is crucial for muscle growth as it helps your body produce red blood cells, which deliver oxygen to your muscles. It can be found in most foods, including fish, dairy, and poultry. However, vegans and vegetarians are at a higher risk of deficiency and should include plant milks, soy, and fortified cereals in their diets or consider taking supplements.
Vitamin D, often referred to as the "sunshine vitamin," is another important micronutrient for muscle health. Research has linked healthy vitamin D levels with stronger muscles and better posture. Additionally, vitamin D3 should be paired with vitamin K2 to ensure calcium is directed to build bones rather than accumulating in arteries, which can contribute to heart disease.
Vitamin B3, or Niacin, supports muscle growth and improves pumps. Biotin, or vitamin B7, is also important as it helps convert nutrients into energy for weight training.
Magnesium is a mineral that plays a role in muscle contraction, heart rate regulation, and energy production. Adult males should aim for 400 mg of magnesium per day, while non-pregnant females require 310 mg.
Other vitamins that may promote muscle growth and repair include vitamins A, C, and B.
To ensure you're getting enough micronutrients, focus on consuming nutrient-rich foods or supplements. A balanced diet that includes a variety of protein sources, such as eggs, chicken, lean beef, and plant-based options like tofu and edamame, is recommended.
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Healthy fats
Diet is just as important as working out when it comes to building muscle. While protein-rich foods are a priority, it's also important to consume carbohydrates and fats to provide fuel for exercise and physical activity.
Monounsaturated and polyunsaturated fats, which are considered "good" fats, increase levels of HDL, the good cholesterol. This 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.
Some healthy fats to include in your diet are:
- Avocado
- Nuts
- Oily fish, such as salmon or herring
- Eggs, especially the yolks
- Olive oil
A healthy amount of fat to include in your diet is between 20% and 30%. This should be balanced with the right amount of carbohydrates and protein to fuel workouts and avoid losing muscle mass.
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Timing and frequency of meals
The timing and frequency of meals are important considerations when designing a muscle-building diet. It is recommended that individuals aiming to build muscle increase their meal frequency to 4-5 times per day. This strategy helps to avoid the discomfort that can come from consuming a large volume of food across three meals.
To optimise muscle growth, it is important to consume protein-rich foods and complex carbohydrates throughout the day. Each meal and snack should include protein, carbohydrates, and a small amount of healthy fat. This balanced approach ensures the body has the fuel it needs to support tough workouts and subsequent muscle growth.
Protein is particularly important in the period after a workout. Consuming protein within 30 minutes of exercise is beneficial as muscles are especially receptive during this time. The longer and more intense the activity, the more protein is needed, as muscle breakdown and rebuilding continue for 24 hours post-workout.
It is worth noting that a prolonged intake of high amounts of protein has been linked to potential negative health impacts. However, these risks are generally limited to individuals with pre-existing health conditions or kidney dysfunction. For healthy people, a high-protein diet is not typically a cause for concern.
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Frequently asked questions
Diet is just as important as your workout when it comes to building muscle. Muscle growth is stimulated by muscle activity in combination with an adequate nutrient supply.
Good sources of protein include lean meat, fish, eggs, milk, cheese, yoghurt, beans, lentils, nuts and seeds.
The American College of Sports Medicine and the Academy of Nutrition and Dietetics recommend 1.2 to 1.7 grams of protein per kilogram of mass for active individuals. A recent study determined that the ideal amount of protein per day for gaining muscle is 1.6 grams per kilogram of body mass.
