Leena Watts
Gaining muscle mass requires a combination of nutrition and exercise. To build muscle, you need to eat more calories than you burn, and ensure that your diet is rich in nutrients. A well-balanced diet that includes healthy carbohydrates, fats, and adequate protein is essential for muscle growth. Resistance training and weight training are important components of a workout regimen aimed at increasing muscle mass. Consulting with a healthcare professional, dietitian, nutritionist, and trainer can help you develop a safe and effective plan for gaining muscle mass.
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What You'll Learn
Consume more calories than you burn
Consuming more calories than you burn is a key principle of gaining muscle. This is known as a positive calorie balance. For every 450g of muscle you want to build, you'll need to consume around 2,800 calories. This calorie surplus supports increased protein turnover, which is likely to be elevated with training.
To ensure you are getting enough calories, it is recommended to increase your daily calorie intake by 250 to 500 calories. If you gain fat easily, stay on the lower end of this range. If you find it difficult to gain weight, aim for the higher end.
It is important to note that the source of these additional calories matters. Your calories should come from nutrient-dense, whole foods. Consuming more empty-calorie foods like soft drinks and chips will not support muscle growth or strengthen bones. Instead, focus on healthy carbohydrates, fats, and protein.
Protein is particularly important for muscle gain, as it is made up of amino acids, which are the building blocks of protein. Aim for a minimum of 35% of your daily calorie needs to come from protein. This is a significant increase from the recommended dietary allowance (RDA) for protein, which is 0.8 grams per kilogram of body weight.
In addition to protein, there are other foods that can help support muscle gain. For example, peanuts contain a mix of protein, fat, and carbohydrates, as well as 166 calories per 28-gram serving. Buckwheat is another option, providing protein, fiber, and other carbohydrates, along with a range of vitamins and minerals.
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Eat protein-rich foods
To build muscle, it is important to consume a well-balanced diet that includes healthy carbohydrates, fats, and protein. This means eating more calories than you burn to ensure you get enough energy to rebuild and grow muscle after your workouts.
Protein is particularly important as it is made up of amino acids, which are the building blocks of muscle. Aim for a minimum of 35% of your daily calorie needs to come from protein. This is roughly 3 grams of protein per kilogram of body weight. For example, if you weigh 70kg, you should aim for 210 grams of protein per day. Good sources of protein include eggs, salmon, chicken breast, sirloin steak, kidney beans, peanuts, and soybeans. If you are struggling to get enough protein from your diet, consider adding supplements such as whey protein powder to smoothies or shakes.
However, it is important to consult a healthcare professional before adding anything new to your routine. It is also worth noting that protein is not the only important factor in a muscle-building diet. A variety of whole foods, including fruits, vegetables, and healthy fats, are also essential for overall health and muscle growth.
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Consume healthy carbohydrates and fats
Consuming healthy carbohydrates and fats is essential for muscle gain. Carbohydrates provide energy, and while many people consume more than they need, they are still necessary for muscle building, especially after workouts. It is recommended to limit carbohydrate intake to the post-workout period to support lean muscle growth. Opt for whole grains like rice, pasta, bread, potatoes, quinoa, and oats, avoiding refined white carbohydrates.
Healthy fats are beneficial for improving overall health and fat loss, which, in turn, aids in building lean muscle mass. Examples of foods containing healthy fats include peanuts, which also provide protein and carbohydrates, and edamame, which is rich in protein and fibre.
To gain weight and build muscle, it is crucial to increase your overall calorie intake. This means consuming more calories than you burn through exercise and daily activities. A daily increase of 250 to 500 calories is recommended, with adjustments depending on your individual needs. For every pound of muscle you aim to build, you'll need approximately 2,800 additional calories.
It is important to note that the ratio of protein, carbohydrates, and fats in your diet remains constant, whether you are in a bulking or cutting phase. However, the amount of each macronutrient can vary. Consult a registered dietitian to determine your specific needs and ensure your diet is nutritionally adequate.
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Take dietary supplements
To gain muscle, it is important to eat a well-balanced diet with enough calories, protein, and other nutrients. In addition to a healthy diet, regular exercise, and weight training, certain dietary supplements can help increase muscle mass and strength.
One of the most popular and well-studied supplements for muscle growth is creatine. Creatine is a molecule naturally produced in the body, which provides energy for muscles and other tissues. Taking it as a supplement can increase muscle creatine content and promote muscle gain by improving muscle strength and exercise performance. Creatine is particularly beneficial for females, who have lower natural stores of creatine and may experience a positive effect on mood, cognition, and sleep. However, it is important to note that creatine supplementation can cause side effects such as weight gain due to water retention, nausea, diarrhea, muscle cramps, and heat intolerance.
Another supplement that can aid in muscle growth is whey protein. Adding whey protein powder to smoothies or shakes can be a convenient way to increase your protein intake and promote muscle synthesis. Dairy protein powders, such as whey and casein, are some of the most popular options, but other protein powders use soy, pea, beef, or chicken protein.
Other supplements that may support muscle growth include glutamine, branched-chain amino acids (BCAAs), and rice protein. However, it is important to consult a healthcare professional before adding any supplements to your routine to ensure they are safe and appropriate for your individual needs.
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Do resistance training
Resistance training is a key component of building muscle mass and improving muscular strength and endurance. It is an umbrella term for exercises that require the body to resist weight in various forms, including body weight, free weights, machines, and resistance bands.
To build muscle, you should focus on hypertrophy training, which involves using moderate weights, higher repetitions, and more sets with limited rest in between. This type of training increases the physical size of your muscles and their cells. Aim for 6-12 reps per set, and once you can comfortably complete 12 reps, increase the weight.
You can also incorporate strength training into your routine, which will help you get stronger and move heavier loads. Strength training involves lifting heavier weights, lower repetitions, and fewer sets with full rest in between. Aim for 1-5 reps per set, and once you can comfortably complete the desired number of reps, increase the weight.
It is important to vary your resistance training program by regularly introducing new exercises, weights, and other challenges to your muscles. This will help you maintain any strength gains you make and continue progressing. Additionally, make sure to warm up before starting your strength training exercises with light aerobic exercise and dynamic stretching.
Finally, remember that proper rest is crucial for muscle recovery and growth. Allow your muscles to rest for up to 48 hours before working the same muscle group again.
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Frequently asked questions
To gain muscle, you need to eat a well-balanced diet that includes healthy carbohydrates, fats, and protein. Aim for a minimum of 35% of your daily calorie needs to come from protein. Good sources of protein include eggs, salmon, kidney beans, peanuts, and edamame beans.
To build muscle, you need to consume more calories than you burn. For every pound of muscle you want to build, you'll need to consume around 2,800 calories. This will support your increased protein turnover, which is likely to be elevated with training. A daily increase of 250 to 500 calories is recommended.
Yes, in addition to diet, exercise is crucial for gaining muscle. Resistance training, such as lifting heavy loads, stimulates the release of muscle-growing hormones and increases muscle fibre size. It's important to spend enough time in the gym and do the right exercises to achieve your desired results.
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