Brenda Khan
Gaining muscle is not just about lifting weights at the gym. Diet is an important component of building muscle mass. This includes consuming a well-balanced diet with healthy carbohydrates, fats, and protein. It is also important to eat enough calories to be in a caloric surplus, as this gives your body the energy to store protein in the form of muscle tissue. However, it is important to be mindful of the source of these calories, as consuming excess calories from unhealthy foods can lead to increased body fat. To effectively gain muscle, it is recommended to incorporate strength training and consult with a healthcare professional or dietitian to formulate a plan that suits your individual needs.
Characteristics and Values to Change Your Diet to Gain Muscle
| Characteristics | Values |
|---|---|
| Consume more calories | Increase your calorie intake by about 15% during your bulking phase. |
| Consume more protein | Aim for at least 3 grams of protein per kilogram of body weight. |
| Consume healthy carbohydrates | Carbohydrates help refill glycogen stores, which fuel working muscles. |
| Consume healthy fats | Omega-3 fatty acids play an important role in muscular health. |
| Consume whole foods | Focus on fresh produce, healthy fats, complex carbohydrates, and protein. |
| Consume nutrient-rich foods | Make your calories as nutrient-rich as possible. |
| Consistency and perseverance | Gaining lean body weight is a slow process that takes months or years. |
| Incorporate strength training | Resistance training increases muscle mass, decreases body fat, and boosts your resting metabolic rate. |
| Consult experts | Seek advice from a registered dietitian, nutritionist, and personal trainer. |
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What You'll Learn
Consume a calorie surplus
Consuming a calorie surplus is a key component of gaining muscle mass. This means that you need to eat more calories than you burn. The amount of calories you need will depend on your individual body and goals, so it is important to consult a healthcare professional or dietitian for specific advice.
To determine your calorie intake, you can weigh yourself regularly and record what you eat using a calorie-tracking app. If your weight remains stable, this indicates that the number of calories you are consuming is your maintenance level. From there, you can calculate your calorie surplus by increasing your intake by 15% during the bulking phase. For example, if you consume 3,000 calories to maintain your weight, you should eat approximately 3,450 calories to bulk up.
It is important to remember that not all calories are equal. To promote muscle growth, focus on consuming nutrient-dense, whole foods. A well-balanced diet that includes lean protein, complex carbohydrates, and healthy fats is ideal. Aim for at least 3 grams of protein per kilogram of body weight to encourage muscle gain. Good sources of protein include eggs, salmon, kidney beans, chickpeas, peanuts, and dairy or plant-based protein powders.
Additionally, be mindful of the potential for increased body fat when consuming a calorie surplus. Gaining muscle mass takes time, and it is not possible to increase muscle without also increasing body fat. To minimize unhealthy weight gain, avoid empty-calorie foods like soft drinks and chips, and ensure your diet is rich in a variety of nutritious whole foods.
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Eat protein throughout the day
Eating protein throughout the day is a key part of gaining muscle. According to a University of Texas study, muscle protein synthesis—the driving force behind muscle gains—increased by 25% in people who ate protein throughout the day (30 grams of protein per meal) compared to those who ate most of their protein at dinner.
To build muscle, it's important to eat a well-balanced diet that includes healthy carbohydrates, fats, and protein. These macronutrients play important roles in muscle building, especially for athletes. Carbohydrates help refill your glycogen stores, which fuel working muscles. If they're not full, you won't be able to train for growth effectively.
Protein is particularly important for muscle gain, as it is made up of amino acids, which are the building blocks of protein. Aim for at least 3 grams of protein per kilogram of body weight to encourage muscle gain and fat loss. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, so this is a significant increase. Your optimal protein intake will vary depending on your age, calorie intake, and current body weight.
There are many protein-rich foods that can be incorporated into your diet to help with muscle gain. For example, eggs contain large amounts of the amino acid leucine, which is important for maximizing how your body synthesizes protein for muscle gain. Salmon is another great choice, with 17 grams of protein and 1.5 grams of omega-3 fatty acids per 3-ounce serving. Omega-3 fatty acids play an important role in muscular health. Beans are also an excellent source of protein, with kidney beans containing around 15 grams of protein per cup of cooked beans. If you're looking for a plant-based option, peanuts contain a mix of protein, fat, and carbs, with 7 grams of protein per 1-ounce serving.
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Incorporate strength training
Incorporating strength training into your fitness routine is crucial for gaining muscle. Strength training involves any activity that challenges your muscles to work harder than usual, increasing their strength, size, power and endurance. It is recommended to engage in muscle-strengthening activities at least twice a week.
When starting strength training, it is important to begin gradually and build up over several weeks. A typical training session can be as short as 20 minutes. You should aim to perform 8 to 12 repetitions of each activity, which counts as one set, and try to complete at least two sets, with three sets being even more beneficial.
To build muscle, you can use a mix of machines and free weights. Free weights, such as dumbbells and barbells, offer a greater benefit as they engage multiple muscle groups and improve your body's overall stability. When using free weights, you can try exercises such as standing bicep curls, barbell curls, dumbbell seated curls, hammer curls, or rope curls.
The amount of weight and the number of repetitions you perform will depend on your goals. If your primary goal is to increase muscle strength, opt for heavier weights and aim for lower repetitions, such as 8 to 12 reps. Take longer rest periods of around 2 to 5 minutes between sets to maximise strength gains. On the other hand, if your goal is to increase muscle size, use lighter weights and perform higher repetitions, with shorter rest periods of 30 to 90 seconds between sets.
Remember, consistency is key when it comes to building muscle and strength. Aim to train four to five days a week for optimal results. It typically takes 6 to 15 weeks to see noticeable strength gains, but you may experience some initial gains within the first couple of weeks as your body adapts to the new training routine.
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Eat healthy carbohydrates and fats
To gain muscle, it's important to consume a well-balanced diet that includes healthy carbohydrates and fats. Carbohydrates help refill your glycogen stores, which fuel your working muscles. If your glycogen stores aren't full, you won't be able to train effectively for muscle growth.
Healthy carbohydrates include whole foods such as beans, buckwheat, and peanuts. Beans, for example, are an excellent source of protein, with kidney beans containing around 15 grams of protein per cup of cooked beans. They're also a good source of other nutrients. Buckwheat is a seed that can be ground into flour and used in place of traditional flour. It's a popular health food due to its high vitamin and mineral content, including B vitamins, magnesium, manganese, and phosphorus. Peanuts contain a mix of protein, fat, and carbs, along with a significant number of calories, making them a good option if you're struggling to get enough calories to gain muscle.
When it comes to healthy fats, omega-3 fatty acids play an important role in muscular health. Salmon is an excellent choice for muscle-building and overall health, providing around 17 grams of protein and 1.5 grams of omega-3 fatty acids per 3-ounce serving.
It's also important to note that gaining lean body weight takes time, often months or years, so be patient and consistent with your diet and exercise routine.
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Track your progress
Tracking your progress is an important part of gaining muscle. It can help you stay motivated and ensure that your diet and exercise plans are working. There are several ways to track your progress:
Weighing Scales
Scales are one of the best tools to track your progress. As your body composition changes, your weight is likely to change too. Regular scales can give you an indication of your overall progress, but they won't differentiate between muscle, fat, and water weight. More advanced scales can measure your body's muscle mass. However, it's important to remember that muscle growth is usually a slower process than fat loss, so you may not see immediate results on the scale.
Body Measurements
Taking body measurements can help you track changes in your body composition. You can use a tape measure to measure different body parts, such as your waist and hips. It is more useful for tracking weight loss, but it can also be used when bulking up to track muscle gain. Modern technology, such as the InBody device, can also help estimate body composition and track muscle mass over time.
Progress Photos
Taking progress photos can be a useful way to see the physical changes in your body. It is recommended to take photos in minimal clothing, with consistent lighting and camera angles, and from multiple angles (front, side, and back). While photos can be easy and convenient, they can also be misleading, as added fat can hide muscle definition, and it may take time to visually see added muscle.
Weightlifting Progress
Monitoring your weightlifting progress can help you observe your muscle mass growth. Recording the weight lifted, repetition count, and set quantity for each workout will help you see your progress over time. As you get stronger, you'll need to add more repetitions, sets, or resistance to continue challenging your muscles.
Apps and Online Tools
There are also many apps and online tools available to help you track your progress, such as the Bodybuilding.com App, which allows you to connect with coaches and other users, track metrics, and access workout programs.
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Frequently asked questions
The number of calories you should be eating depends on your weight and body goals. To determine your maintenance level, weigh yourself at least three times a week and record what you eat using a calorie-tracking app. If your weight stays the same, the amount of calories you eat is your maintenance level. If you want to gain weight, increase your calorie intake by about 15% during your bulking phase. It's recommended to revisit your calorie goals every month to account for changes in your weight.
The current recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, research shows that people trying to build muscle should consume more protein. Studies suggest eating 1.6-3.1 grams per kilogram of protein daily and practising resistance training is the most effective way for most people to gain muscle.
Good sources of protein include animal and plant-based sources. For animal sources, a small skinless chicken breast contains 31 grams of protein. For plant-based sources, try beans, lentils, and nuts.
In addition to protein, you should eat complex carbohydrates and healthy fats. Good sources of carbohydrates include squash, sweet potatoes, and brown rice. Healthy fats can be found in foods like fish and nuts.
Gaining lean body weight is a slow process that can take months or years. It's important to be consistent and track your progress to stay motivated.
