Muscle Gain Diet: Fueling Your Body For Growth

Gaining muscle is about more than just lifting weights. Diet is a huge part of the equation and can make or break your results at the gym.

Nutrition consultant Jim Juge says that nutrition determines your success or failure. The diet is 65% of what you need to get in shape, he says.

So, what should you be eating? Well, it's important to eat a wide variety of nutrient-rich foods across different food groups. Bodybuilders typically start with an off-season followed by an in-season way of eating, referred to as a bulking and cutting phase. During the bulking phase, bodybuilders eat a high-calorie, protein-rich diet with the goal of building as much muscle as possible. A typical diet includes 30-35% calories from protein, 55-60% calories from carbohydrates, and 15-20% calories from fat.

It's also important to avoid alcohol, foods with added sugars, and deep-fried foods. Instead, opt for whole foods such as meat, poultry, fish, dairy, grains, fruits, vegetables, seeds, nuts, beans, legumes, and oils.

In addition to diet, it's crucial to stay hydrated and perform strength training and aerobic exercises.

Remember, consistency and sustainability are key to building muscle.

Eat every three hours

Eating every three hours is a common strategy for those looking to gain muscle mass. This approach helps to ensure a consistent supply of nutrients to the body, promoting muscle growth and recovery. Here's a guide to help you structure your diet and maximize your muscle-building potential:

Meal Timing and Frequency:

Aim to eat a meal or snack every three hours throughout the day. This typically equates to six small meals or three main meals with substantial snacks

Include protein in all meals

Protein is an essential macronutrient for anyone looking to build muscle. It contains amino acids, which are the molecules that form protein and help repair and build muscle tissue, bones, and cartilage.

It is recommended that individuals aiming to build muscle mass consume 1.4-2 grams of protein per kilogram of body weight per day. This equates to eating at least 1 gram of protein per pound of body weight daily. For a male weighing 200-250 pounds, this would mean consuming about 220-250 grams of protein each day.

• Choose lean, high-quality proteins such as egg whites, poultry, lean red meat, and protein supplements.
• If you weigh more than 250 pounds, or feel very hungry throughout the day, increase your protein intake. This can be easily done by adding a protein shake to your diet.
• If you weigh under 180 pounds, reduce your meat or chicken intake by 3 ounces per day.
• If you are a vegetarian or vegan, include plant-based proteins such as tofu, beans, and quinoa in your meals.
• If you are consuming dairy, include Greek yogurt, cottage cheese, and milk, which are all high in protein.
• For a quick and easy breakfast, scramble some egg whites and have a whole-grain item such as whole-wheat bread or a bagel.
• For a midday meal, bring a protein shake or bar with you to work.
• For lunch or dinner, include a lean protein source such as chicken breast or fish, with a green vegetable and whole grains.

By including protein in all your meals, you will be well on your way to building muscle mass and reaching your fitness goals.

Consume good fats

Consuming good fats is an important part of a muscle-building diet. While it may seem counterintuitive to include fats in your diet when trying to build muscle and lose fat, they are essential for optimal health and can even help you build more lean muscle mass.

Why You Need Good Fats for Muscle Building

Fuel for Workouts

Carbohydrates are the primary source of energy for short workouts, but for longer sessions, your body will turn to fats for fuel. If you don't have enough body fat or dietary fat, you'll run out of energy and won't be able to push through your workout, hindering muscle growth.

Good Cholesterol

Monounsaturated and polyunsaturated fats, known as "good" fats, increase levels of HDL (good cholesterol). This leads to increased production of growth hormone, which triggers the release of amino acids, the building blocks of protein, essential for building muscle tissue.

Absorption and Storage of Nutrients

Fat-soluble vitamins and minerals build up in fat tissue in the body. If your body fat is too low, you won't be able to retain these important nutrients, which are crucial for optimal workout performance.

Calorie-Dense and Satiating

Fats are calorie-dense, providing about twice as much energy per gram as proteins and carbohydrates. This means fatty foods leave you feeling full and satisfied, reducing the likelihood of binging on unhealthy foods.

Examples of Good Fats

When choosing fats to include in your diet, opt for unsaturated fats, especially monounsaturated and polyunsaturated fats. These fats can:

• Improve cholesterol ratios
• Stabilize heart rhythm
• Reduce blood pressure
• Reduce the risk of cardiovascular disease

Examples of monounsaturated fats include:

• Avocados
• Olive oil
• Nuts (almonds, walnuts, etc.)
• Seeds (chia seeds, flax seeds)

Polyunsaturated fats can be found in:

• Fatty fish like salmon and tuna
• Plant oils (sunflower oil, soybean oil, etc.)

A subcategory of polyunsaturated fats is omega fatty acids, which include omega-3, omega-6, and omega-9. Of these, omega-3 fatty acids are particularly important as they:

• Improve heart and brain health
• Decrease liver fat
• Reduce inflammation

Food sources of omega-3 fatty acids include:

• Fatty, cold-water fish like salmon and tuna
• Walnuts
• Chia seeds and flax seeds
• Avocados

A healthy range for fat intake when building muscle is between 20% and 30% of your total calorie intake. This should be balanced with sufficient protein and carbohydrates to fuel workouts and prevent muscle loss.

When choosing your fat sources, opt for monounsaturated and polyunsaturated fats, and limit your intake of saturated and trans fats. While some saturated fats are fine, trans fats should be avoided as much as possible.

Foods that Combine Protein and Good Fats

Some foods naturally contain both protein and healthy fats, making them excellent choices for a muscle-building diet:

• Eggs: Nutrient-dense, providing both protein and fat. The amino acid leucine in eggs builds muscle tissue, and B vitamins help produce energy.
• Fatty fish like salmon and tuna: Excellent sources of protein and omega-3 fatty acids. Wild-caught salmon is the most eco-friendly choice.
• Nuts and seeds: Walnuts, chia seeds, flax seeds, and peanuts are great choices. They are calorie-dense, so consume in moderation if trying to lose fat.
• Avocados: A good source of monounsaturated and polyunsaturated fats, as well as vitamins C, E, K, and B vitamins.
• Coconut oil: A plant-based source of saturated fat that provides quick energy and is satiating. However, use it sparingly as a replacement for other sources of saturated fat due to its potential link to cardiovascular disease.

Incorporating these good fats into your diet will help support your muscle-building goals and overall health.

Eat at least three pieces of fruit per day

Eating at least three pieces of fruit per day is a great way to support your muscle-building goals. While protein is essential for muscle growth, it is not the only dietary component that matters. A balanced diet that includes fruits, vegetables, whole grains, and healthy fats is crucial for optimal health and muscle development. Here are some reasons why incorporating fruits into your diet is beneficial for muscle growth:

• Vitamins and Minerals: Fruits are rich in vitamins and minerals, which play a vital role in muscle function, growth, and recovery. For example, potassium-rich fruits like bananas, oranges, and cantaloupes help prevent muscle cramps during workouts by maintaining proper fluid and electrolyte balance in muscle cells.
• Antioxidants: Fruits contain antioxidants like vitamin C and polyphenols, which help reduce inflammation and improve recovery. Vitamin C also enhances iron absorption from plant-based foods, supporting the production of myoglobin, a protein that stores and carries oxygen within muscle tissue.
• Carbohydrates: Fruits such as bananas, dates, and mangos are excellent sources of carbohydrates, providing energy during workouts and helping replenish muscle glycogen stores post-workout. Carbohydrates are essential to prevent the breakdown of muscle into amino acids for energy.
• Healthy Fats: Avocados, being rich in monounsaturated fatty acids, are an excellent source of healthy fats that support cardiovascular health and provide additional calories needed for muscle growth. Healthy fats have a higher caloric density than carbohydrates or protein, making them a great way to increase energy intake.
• Electrolytes: Fruits like watermelon are excellent sources of electrolytes, particularly magnesium and potassium, which help prevent muscle cramps and improve muscle function.
• Connective Tissue Integrity: The dietary fiber and enzymes in fruits aid digestion and promote a healthy gut microbiome, which is essential for optimal nutrient absorption and connective tissue integrity.
• Blood Flow: Certain fruits, such as guava and berries, are rich in vitamin C and anthocyanins, which enhance blood flow by increasing nitric oxide production. Improved blood flow ensures that your muscles receive an adequate supply of oxygen and nutrients, supporting muscle function and growth.
• Digestion and Absorption: The fiber in fruits helps slow down sugar absorption, preventing spikes in blood sugar and insulin levels. Additionally, starting your meals with fruit can increase satiety, reducing the likelihood of overeating.

In conclusion, eating at least three pieces of fruit per day provides your body with essential vitamins, minerals, antioxidants, and carbohydrates, all of which contribute to muscle growth and overall health. Remember to include a variety of fruits in your diet to reap the benefits of different micronutrients and macronutrients.

Drink at least 2.5 litres of water per day

Staying hydrated is essential for muscle growth. Hypertrophy, the process of increasing muscle cell size, requires sufficient water to increase cellular volume. Therefore, it is recommended to drink at least 2.5 litres of water per day to support muscle mass gain. This is equivalent to about half a gallon.

It is important to be mindful of your daily water intake and to ensure that you are meeting this target. Sodas and artificial juices do not count towards your fluid intake, and it is advisable to consume water between meals as drinking water with food can interfere with the digestive process.

In addition to water, you can also include other fluids in your diet, such as smoothies made with healthy ingredients like fruit, oatmeal, peanut butter, and avocado. These can help increase your calorie and nutrient intake while also contributing to hydration.

However, it is worth noting that while hydration is crucial, water intake alone will not directly lead to muscle growth. A well-rounded approach to nutrition and exercise is necessary for optimal results.

Frequently asked questions