Madeleine Hull
Building muscle mass is not just about aesthetics – it has a wide range of benefits for your overall health and wellbeing. Increasing muscle mass can boost your metabolism, increase bone density, improve your posture, and enhance your athletic performance. It can also improve your mental health, protect against age-related muscle loss, and reduce the risk of developing type 2 diabetes. To increase muscle mass, it is important to consume a well-balanced diet that includes healthy carbohydrates, fats, and protein. Strength training and resistance training are also key components of building muscle mass, along with proper rest and recovery.
| Characteristics | Values |
|---|---|
| Protein | 56g for men and 46g for women per day. |
| Carbohydrates | Increase intake. |
| Fats | 0.22-0.68g per pound of body weight per day. |
| Calories | Increase intake by 300-500 per day. |
| Resistance training | Use moderate to heavy loads. |
| Rest and recovery | Essential for muscle growth and to avoid burnout. |
| Hormones | Testosterone, human growth hormone, and insulin growth factor play a role in muscle growth. |
| Genetics | Affects how rapidly a person can develop muscle. |
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What You'll Learn
Consume 1.4-2g of protein per kg of body weight per day
To build muscle, it is essential to consume an adequate amount of protein. Research suggests that those training to gain muscle should consume 1.4–2 grams of protein per kg of body weight per day. This equates to approximately 56 grams and 46 grams of protein per day for adult males and females, respectively.
Protein is made up of amino acids, which are the building blocks of muscle. When you exercise and lift weights, you create tiny tears in your muscle fibres. During the muscle repair process, your body uses protein to repair and rebuild tissue, which leads to muscle growth and increased strength. Therefore, it is important to ensure your body has sufficient protein to support this process.
You can increase your protein intake by eating a variety of protein-rich foods, such as eggs, salmon, peanuts, and almonds. For example, a 3-ounce serving of salmon contains about 17 grams of protein, while a 1-ounce serving of peanuts provides 7 grams. By including these types of foods in your diet, you can help ensure your body has the protein it needs to support muscle growth.
In addition to protein, it is important to consume a well-balanced diet that includes healthy carbohydrates and fats. Carbohydrates provide your body with the energy it needs to fuel intense workouts, while dietary fat is necessary for optimal hormone functioning. By prioritising protein, carbohydrates, and healthy fats, you can optimise your diet to support muscle growth and overall health.
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Eat a variety of protein sources
To increase muscle mass, a higher-protein diet can help support muscle repair and growth. When you exercise, muscle cells break down, and protein from food helps to repair the damage, ultimately strengthening muscles.
Protein in our diet can come from meat, dairy products, nuts, some vegetables, and certain grains and beans. Animal sources, such as meat, eggs, and milk, as well as soy and quinoa, are called complete proteins. This means they contain all the essential amino acids the body needs and are the highest-quality protein sources.
If you are avoiding animal proteins, it is best to ensure you are consuming a variety of plant-based proteins throughout the day. For example, chickpeas are a good source of protein, although the protein is considered lower quality than that in animal sources. Buckwheat is another plant-based source of protein that has become a popular health food due to its impressive vitamin and mineral content.
If you are not avoiding animal proteins, lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc. Chicken breasts are often considered a staple for gaining muscle because they are packed with protein and generous amounts of B vitamins such as niacin and B6. Greek yoghurt is another good source of protein, especially after a workout or before bed due to its mixture of fast- and slow-digesting proteins.
For those who enjoy eating red meat, pork tenderloin is a lean cut of meat that provides 23.1 g of protein and only 2 g of fat per 4 ounces (113 g). Similarly, salmon is a great choice for muscle building and overall health. Each 3-ounce (85-g) serving of salmon contains about 17 g of protein, 1.5 g of omega-3 fatty acids, and several important B vitamins.
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Consume healthy carbohydrates
Carbohydrates are your body's main source of energy, providing fuel to tackle intense workouts. Consuming healthy carbohydrates is essential for muscle building, especially for athletes.
To build muscle, you need to increase your daily food intake. This includes increasing your intake of healthy carbohydrates. A healthy snack may include fruit, yoghurt, a muffin, rice pudding, low-fat custard, a milkshake, or a liquid meal supplement. You can also add powdered milk, honey, dried fruits, or nuts to hot oatmeal or other cereals.
When choosing carbohydrates, opt for complex carbohydrates that are rich in fibre and nutrients. These include whole grains such as brown rice, quinoa, oats, and barley. These foods provide sustained energy and help you feel fuller for longer.
Additionally, you can include starchy vegetables in your diet, such as sweet potatoes, butternut squash, and peas. These foods are packed with essential vitamins and minerals that contribute to overall health and muscle function.
It is important to note that while carbohydrates are essential, they should be consumed in moderation as part of a well-balanced diet that also includes lean protein sources and healthy fats. This balance will ensure your body has the fuel it needs to repair and rebuild muscle tissue effectively.
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Incorporate dietary fats
Dietary fats are an essential part of a muscle-building diet. Fats are needed to ensure optimal hormone functioning and overall health. While it is important to avoid high-fat junk foods, there are many nutritious high-fat foods that can help you build muscle.
Healthy fats are essential for muscle building, especially for athletes. Omega-3 fatty acids, for example, play an important role in muscular health. A 3-ounce (85-gram) serving of salmon contains about 17 grams of protein and 1.5 grams of omega-3 fatty acids, making it an excellent choice for muscle building and overall health.
Peanuts are another great source of healthy fats. A 1-ounce (28-gram) serving of peanuts contains 7 grams of protein, 6 grams of carbohydrates, and a large amount of unsaturated fat. If you're struggling to get enough calories to support muscle gain, peanuts can be a great way to add extra calories and nutrients to your diet.
Avocados, almonds, and eggs are other examples of nutritious high-fat foods that can help support muscle growth. It's important to consume these foods in moderation, as they can be high in calories. For example, half a cup of blanched almonds contains more than 400 calories.
In addition to incorporating dietary fats, it's crucial to ensure you're consuming adequate protein and calories. Your body uses the extra calories and protein to rebuild and grow muscle after your workouts. The general recommendation for protein intake is 0.5–2 grams of protein per kg of body weight per day. However, you may need more or less depending on your activity level and individual needs.
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Get enough sleep
Sleep is critical for muscle growth and recovery. A good night's sleep is essential for muscle recovery; without adequate rest and proper nutrition, training all day long will not lead to any gains. Sleep is necessary for muscle growth, especially if you are engaging in high-intensity training such as lifting heavy weights.
Sleep helps the muscles release protein-building amino acids into the bloodstream, which helps them grow bigger and stronger over time. Sleep also helps to release growth hormones during rapid eye movement (REM) sleep, which aids with muscle repair. A lack of sleep can cause your body to produce less protein than it otherwise would. Sleep also helps to release several healing substances that keep your muscles healthy.
A study found that sleep quality was positively associated with muscle strength, and short sleep duration was associated with reduced muscle strength. Another study found that men with shorter sleep duration (6 hours) had poorer muscle strength than those who slept for 7-8 hours. Therefore, it is recommended that most adults get between 7-9 hours of restful sleep per night.
To improve your sleep, make sure your sleeping environment is dark, quiet, and cool. Additionally, try to avoid caffeine after lunch, as it can be tough to fall asleep when your body thinks it is supposed to be awake.
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Frequently asked questions
Foods that are rich in protein are great for increasing muscle mass, such as eggs, salmon, peanuts, almonds, bison, and buckwheat. It is also important to consume a well-balanced diet that includes healthy carbohydrates and fats.
Strength training is the best type of exercise to build muscle, but cardiovascular activity can also be beneficial. Resistance training is also important, as it increases muscle endurance and improves insulin sensitivity.
It is important to increase your daily food intake and consume more calories than you burn. Eating nutrient-dense foods like full-fat cheeses and yogurts, nuts and nut butters, beans, and low-sugar granola and cereals can help you achieve your calorie goals.
