Dante Carrillo
Gaining muscle requires a commitment to both resistance training and following an appropriate diet. To build muscle, you need to consume more calories than you burn, and ensure your diet includes sufficient protein, fat, and carbohydrates. While protein is essential for building and maintaining muscle mass, it is important to eat a variety of protein sources and not rely solely on dietary protein. In addition to adequate protein, you need more calories. Your body uses this extra energy to rebuild and grow muscle after your workouts. Large increases in muscle mass take months to years of consistent training but are possible for most individuals.
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What You'll Learn
Resistance training and diet
Resistance Training
To build muscle, your workout program should primarily rely on compound and isolation movements with weights. Adjust the specific exercises, sets, and repetitions to ensure consistent, long-term gains in both muscle size and strength. Resistance training increases muscle strength and size.
Diet
A healthy, balanced diet is essential for building muscle. This includes sufficient protein, fat, and carbohydrate intake, exceeding daily energy expenditure to build muscle without causing excess fat gain. A positive calorie balance is necessary, meaning you consume more than you burn. For every pound (450g) of muscle you want to build, you need around 2,800 calories. This supports increased protein turnover, which is likely to be elevated with training.
To build muscle, you should aim for 1-2 grams of protein per kg of body weight per day. Good sources of protein include red meat, poultry, fish, eggs, dairy, and plant-based sources such as lentils, tofu, seeds, and nuts.
In addition to protein, include healthy carbohydrates and fats in your diet. These play important roles in muscle building, especially for athletes. For example, omega-3 fatty acids in salmon are important for muscular health.
It is recommended to consult a registered dietitian to determine your individual needs and ensure a nutritionally adequate diet.
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Bulking and cutting phases
During the cutting phase, the focus shifts to losing as much fat as possible while retaining the muscle mass gained during the bulking phase. This phase typically lasts 12-26 weeks and involves specific changes in diet and exercise. It is important to continue weight training during this phase to preserve muscle mass. In terms of diet, it is crucial to maintain a positive calorie balance, even while restricting calories. This means consuming slightly more calories than you burn to support muscle maintenance. To determine your calorie needs during this phase, it is recommended to weigh yourself regularly and record your food intake using a calorie-tracking app. This will help you adjust your calorie intake as needed.
In terms of specific foods to eat during both phases, it is important to focus on whole, nutrient-dense foods. This includes a variety of protein sources such as meats, poultry, and fish, eggs, dairy, and plant-based options like tofu, seeds, and nuts. Carbohydrates and healthy fats are also important components of a muscle-building diet. Foods like avocados, nuts, and olive oil can provide healthy fats, while complex carbohydrates such as whole grains, fruits, and vegetables can provide sustained energy. It is also recommended to prioritise food sources over supplements, as whole foods provide a more complete range of nutrients. However, protein supplements like whey and casein can be beneficial if you struggle to get enough protein from food alone.
While the bulking and cutting phases can be effective for building muscle and losing fat, it is important to be consistent and patient throughout the process. Gaining muscle mass takes time and dedication, and there will be plateaus and slowdowns along the way. Additionally, it is crucial to consult with a doctor or registered dietitian to ensure that your tactics are healthy and appropriate for your individual needs.
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High-calorie, protein-rich foods
To build muscle, you need to consume a surplus of calories and support your increased protein turnover. For every pound of muscle you want to build, you need to consume around 2,800 calories. However, it is important to note that eating a lot of extra calories can lead to excess fat gain, so it is recommended to stay within a range of 250 to 500 extra calories per day.
To build muscle, an adequate amount of protein is essential. Research suggests that those training to gain muscle should consume 1.4–2 grams of protein per kg of body weight per day. It is important to eat a variety of protein sources, and good sources of protein include red meat, poultry, fish, eggs, dairy, and plant-based options like lentils, tofu, seeds, and nuts. For example, a 3-ounce serving of salmon provides about 17 grams of protein and 1.5 grams of omega-3 fatty acids, which are important for muscular health.
In addition to animal-based proteins, some plant-based sources also provide a good amount of protein. For instance, peanuts offer a mix of protein, fat, and carbohydrates. A 1-ounce serving of peanuts contains 7 grams of protein, 6 grams of carbohydrates, and a significant amount of unsaturated fat, totalling around 166 calories. Similarly, buckwheat is a seed that can be ground into flour and used as a high-protein alternative to traditional flour. It also contains fibre and other carbohydrates, along with an impressive amount of B vitamins, magnesium, manganese, and phosphorus.
While it is essential to focus on whole foods, dietary supplements can be beneficial if you struggle to get enough protein from your diet. Protein shakes and powders can help increase your protein intake, with dairy-based options like whey and casein being popular choices. However, it is worth noting that some weight-gain powders derive a significant portion of their calories from sugar, which can cause digestive issues.
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Weight-gain powders
Instead of relying solely on weight-gain powders, it's important to focus on a well-balanced diet that includes a variety of whole foods. Eating large amounts of protein will not make your muscles grow faster and can put unnecessary pressure on your body, especially your kidneys. It is recommended to consume 1.4–2 grams of protein per kg of body weight per day, with protein sources such as eggs, salmon, meat, poultry, and dairy products like whey and casein.
If you struggle to get enough protein from your diet, protein shakes and powders can be beneficial. Whey protein powder is a convenient way to boost your protein intake and can be added to smoothies or shakes. However, it's important to remember that these supplements should not replace a nutritious diet but rather complement it.
In addition to protein, include healthy carbohydrates and fats in your diet. Foods like peanuts, beans, buckwheat, and nuts provide a good balance of protein, carbs, and healthy fats. Also, consider resistance training with weights to effectively stimulate muscle growth.
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High-protein vs balanced diets
Gaining muscle requires a combination of resistance training and a proper diet. While protein is essential for building muscle, it is also crucial to have a balanced diet that includes other important nutrients such as carbohydrates, fats, vitamins, and minerals.
High-Protein Diet
Proponents of a high-protein diet suggest that consuming large amounts of protein will lead to faster muscle growth. During the “bulking phase”, bodybuilders typically follow a high-calorie, protein-rich diet along with intense weight training to maximize muscle growth. This is followed by a “cutting phase”, where the focus shifts to losing fat while retaining the muscle mass gained during the bulking phase.
However, it is important to note that consuming excessive dietary protein may put unnecessary pressure on the body, especially the kidneys. Additionally, high-protein diets often lack variety, leading to inadequate intake of essential vitamins and minerals.
Balanced Diet
A balanced diet, on the other hand, emphasizes a variety of nutrient-dense, whole foods that provide the body with all the necessary nutrients for muscle growth. This includes not only protein but also healthy carbohydrates, fats, vitamins, and minerals.
For instance, beans, chickpeas, and peanuts are excellent sources of plant-based protein and can be part of a balanced diet for muscle gain. Additionally, healthy fats such as omega-3 fatty acids found in salmon play an important role in muscular health.
While a high-protein diet may provide short-term results, it is not sustainable and may lead to health issues. A balanced diet, rich in a variety of whole foods, is the best approach for long-term muscle gain and overall health. It is important to consult with a registered dietitian to determine the specific dietary needs and ensure a well-rounded approach to nutrition.
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Frequently asked questions
To gain muscle, you need to eat a variety of protein sources, including red meat, poultry, and fish, as well as eggs, dairy, and plant-based proteins like lentils, tofu, seeds, and nuts. It is also important to consume healthy carbohydrates and fats, such as avocados, nuts, and whole grains.
To gain muscle, you need to be in a calorie surplus, consuming more calories than you burn. A daily increase of 250 to 500 calories is recommended, with the exact amount depending on your individual goals and how easily you gain fat.
While supplements like weight-gain powders and protein shakes can provide additional calories and protein, they are not necessary for muscle gain and may cause digestive issues due to their high sugar content. It is generally recommended to focus on whole foods and a well-balanced diet.
Research suggests that those training to gain muscle should aim for 1.4–2 grams of protein per kg of body weight per day. This can be achieved by including a whole protein source, such as those listed above, at each meal.
To build muscle, you need to incorporate resistance training, compound movements, and isolation movements into your workout routine. Both heavy and light weights can be effective, depending on your preferences and response. Additionally, aerobic training can complement your strength training by improving your overall fitness and cardiovascular health.
