Dante Carrillo
Bodybuilding requires regular exercise and a strict diet. To build muscle, it's important to consume enough calories. Dana Ellis Hunnes, PhD, MPH, RD, says that without enough calories, it really doesn't matter how much of anything else you are getting, or in what proportion — you will not gain muscle, and you will likely lose it. This article will explore how to add calories to your diet to support muscle growth.
| Characteristics | Values |
|---|---|
| Importance of calories | Calories are important for building muscle |
| Calorie consumption | Depends on your goals |
| Gaining weight | Eat more calories than you expend |
| Losing weight | Eat fewer calories than you expend |
| Calculating calorie expenditure | Work out your basal metabolic rate (BMR) |
| Increasing calorie intake | Eat complex carbs like brown rice, sweet potatoes and quinoa |
| Increasing calorie intake | Eat more protein, such as black beans, poultry, beef, pork and game meat |
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What You'll Learn
Calorie intake during bulking and cutting phases
Bodybuilding diets typically involve bulking and cutting phases, during which your calorie intake will fluctuate while your macronutrient ratio remains stable. If you want to gain weight, you’ll want to eat more calories than you expend every day. If you want to lose weight, you’ll want to eat fewer calories than you expend. Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA Medical Center and author of *Recipe for Survival*, says that "for building muscle, the number one most important thing is that you’re getting enough calories in your diet. Without enough calories, it really doesn’t matter how much of anything else you are getting, or in what proportion — you will not gain muscle, and you will likely lose it".
Complex carbs are a great way to add calories and give you extra energy. Try eating more brown rice, sweet potatoes and quinoa, which is also a good source of protein. It's also recommended to eat the majority of your complex carbs within an hour and a half of your last workout of the day to refuel and keep your metabolism running efficiently.
Your diet should include nutrient-dense foods and plenty of protein. You should also limit alcohol, added sugars, and deep-fried foods.
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How to calculate your basal metabolic rate (BMR)
To add calories to your diet for bodybuilding, it's important to understand your maintenance calories. Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA Medical Center and author of *Recipe for Survival*, says that "for building muscle, the number one most important thing is that you're getting enough calories in your diet".
Protein is the building block of muscle, so it's the key nutrient for muscle growth. Complex carbs are also a great way to add calories and give you extra energy. Try to eat the majority of your complex carbs within an hour and a half of your last workout of the day to refuel and keep your metabolism running efficiently.
To calculate your basal metabolic rate (BMR), you can use the Mifflin-St Jeor equation:
- Males: 10 × weight (in kilograms) + 6.25 × height (in centimeters) – 5 × age (in years) + 5
- Females: 10 × weight (in kilograms) + 6.25 × height (in centimeters) – 5 × age (in years) – 161
For example, a 35-year-old, 200-pound (90.7-kg), 6-foot (183-cm) male would have a BMR of 1,882.
Your BMR reflects the calories you need to live with minimal movement. It can be confused with resting metabolic rate (RMR), which looks at calories with zero movement. Your BMR includes only the energy (calories) necessary for basic, life-sustaining functions. It does not include additional calories needed for daily activities, such as walking, moving, and exercising.
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Foods to eat and foods to avoid
To add calories to your diet for bodybuilding, it's important to eat enough calories to support muscle growth. Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA Medical Center, says that "without enough calories, it really doesn't matter how much of anything else you are getting, or in what proportion — you will not gain muscle, and you will likely lose it".
To add calories to your diet, you can eat more complex carbohydrates, such as brown rice, sweet potatoes and quinoa. These foods are also a good source of protein, which is essential for muscle growth. You can also increase your calorie intake by eating more high-calorie, high-protein foods such as black beans, poultry, beef, pork and game meat.
It's also important to eat nutrient-dense foods and limit your intake of alcohol, added sugars and deep-fried foods. These foods are high in calories but low in nutritional value, so they won't support muscle growth.
During a bulking phase, your calorie intake will be higher, while during a cutting phase, you will eat fewer calories. However, it's important to maintain a stable macronutrient ratio during both phases.
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The importance of protein
To add calories to your diet for bodybuilding, it's important to first calculate your maintenance calories, or basal metabolic rate (BMR). This is the number of calories your body needs to support essential functions at rest. If you want to gain weight, you need to eat more calories than you expend, and vice versa if you want to lose weight.
Protein is essential for bodybuilding, as it is the building block of muscle. Amino acids, which are found in protein, are the building blocks of your muscles and body. A constant supply of protein throughout the day is necessary for optimum muscle growth, repair, and maintenance. Consuming 30-40g of protein at each meal can help ensure muscle recovery between workouts and keep you in an anabolic state.
There are many sources of protein that can help you meet your daily requirements. Meat, such as poultry, beef, and pork, is a good source of protein and can help fuel your muscles. Dairy products, tofu, beans, almonds, pulses, eggs, chicken, turkey, and salmon are also high in protein. Whey protein shakes are another popular option among bodybuilders as they are processed and utilised faster by the body, aiding in muscle repair and reducing tissue tear.
In addition to protein, complex carbohydrates are a great way to add calories and give you extra energy. Brown rice, sweet potatoes, and quinoa are recommended as they also provide a good source of protein. It is suggested to consume the majority of your complex carbs within an hour and a half after your last workout of the day to refuel and keep your metabolism running efficiently.
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How to add calories without adding fat
To add calories to your diet without adding fat, it's important to eat the right balance of carbohydrates, protein and fat. The Institute of Medicine recommends getting 45 to 65 percent of calories from carbohydrates, 20 to 35 percent from fat and 10 to 35 percent from protein.
To increase your calorie intake without increasing your fat intake, try adding more lean proteins to your diet, such as skinless chicken breast, fish, eggs and tofu. These foods are mostly protein and contain very little fat. They provide between 120 and 150 calories in a 3-ounce portion. Nuts are another good option, as they are high in calories and contain healthy fats. For example, almonds, walnuts, cashews and peanuts will give you about 170 calories per ounce and have less than 6 grams of carbohydrate.
You can also add healthy oils, such as olive oil, sunflower oil and sesame oil, to your food when cooking. Each will provide you with about 120 calories per tablespoon and no carbohydrates. If you're a fan of protein shakes, try adding two tablespoons of peanut or almond butter, which will give you about 200 calories and only 6 grams of carbohydrate, as long as it has no sugar added.
Another way to add calories without adding fat is to increase your intake of complex carbohydrates, such as brown rice, sweet potatoes and quinoa. These foods will not only add calories but also give you extra energy. It's also important to remember that completely avoiding one food group, such as carbohydrates, may lead to nutrient deficiencies over time.
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Frequently asked questions
Dana Ellis Hunnes, PhD, MPH, RD, says that the most important thing when building muscle is that you're getting enough calories in your diet. You should calculate your maintenance calories and then eat more calories than you expend.
Complex carbs are a great way to add calories and give you extra energy. Try eating more brown rice, sweet potatoes and quinoa. You can also increase your protein intake with foods like black beans, poultry, beef, pork and game meat.
It's important to incorporate variety into your diet to meet your nutritional needs. Try to eat the majority of your complex carbs within an hour and a half after your last workout of the day to refuel and keep your metabolism running efficiently.
