Madeleine Hull
To build muscle, it is important to consume a well-balanced diet that includes nutrient-dense foods, healthy carbohydrates, fats, vitamins, and minerals. Protein is essential for muscle growth and repair, with recommendations ranging from 0.75g to 2.0g of protein per kilo of body weight per day. High-protein foods such as chicken, fish, eggs, Greek yogurt, and tofu provide amino acids that support muscle growth and recovery. Carbohydrates are also important as they are the body's main source of energy, while healthy fats like omega-3 fatty acids play a crucial role in muscular health. A well-rounded diet, regular exercise, and strategic calorie intake are key components of gaining muscle mass.
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What You'll Learn
Include protein-rich foods like chicken, fish, eggs, and Greek yogurt
To build muscle, it is important to consume a well-balanced diet that includes healthy carbohydrates, fats, vitamins, minerals, and, most importantly, protein. While it is possible to supplement your diet with protein powders, it is always best to try to get your protein from whole foods.
Chicken, fish, eggs, and Greek yoghurt are all excellent sources of protein and are therefore great foods to include in your diet if you are trying to build muscle. Chicken is considered a staple for gaining muscle because it is packed with protein. Each 85-gram serving of chicken breast contains about 17 grams of protein, as well as generous amounts of the B vitamins niacin and B6, which may help your body function properly during physical activity. Chicken is also a good source of leucine, an amino acid that is particularly important for building muscle.
Fish is another great source of protein and omega-3 fatty acids, which play an important role in muscular health. Salmon, in particular, is a great choice for muscle building and overall health. Each 85-gram serving of salmon contains about 17 grams of protein and 1.5 grams of omega-3 fatty acids, as well as several important B vitamins.
Eggs are also a complete protein, meaning they contain all nine essential amino acids that the human body cannot produce itself, as well as nine other non-essential amino acids. Two eggs contain around 13 grams of protein, as well as a large amount of leucine. Leucine is important for maximising how your body synthesises protein for muscle gain.
Greek yoghurt is another high-quality protein source, containing all nine essential amino acids. It also contains calcium and potassium, which are great for building bone strength and keeping you healthy. Greek yoghurt is also a good source of probiotics, which can improve your digestive health. It is important to choose plain Greek yoghurt without added sugar or flavourings, as these can undo its health benefits.
In addition to these protein-rich foods, it is also important to include other nutrient-dense foods in your diet, such as beans, nuts, and whole grains.
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Consume nutrient-dense foods with healthy carbohydrates and fats
Consuming nutrient-dense foods is essential for gaining muscle mass. Nutrient-dense foods provide a high amount of nutrients relative to their calorie count. These foods help meet your nutritional needs, especially during a cutting phase when calorie intake is limited. Aim for nutrient-dense, whole foods that are rich in protein, healthy carbohydrates, and fats.
Protein is crucial for muscle building as it is the primary building block of muscles, connective tissues, and skin. Include adequate protein in your diet, with recommendations ranging from 0.8 grams per kilogram of body weight to 1 gram of protein per pound of body weight. High-protein foods include eggs, chicken, salmon, Greek yogurt, skim milk, beans, and tofu. Eggs, in particular, contain leucine, an amino acid that helps maximise protein synthesis for muscle gain.
In addition to protein, healthy carbohydrates, and fats are important for muscle building. Carbohydrates provide quick energy, while fats are a slower-burning source of energy. Complex carbohydrates, such as starches, fibres in wheat products, grains, beans, and root vegetables, are preferred as they provide energy more slowly and are less likely to be converted into fat. Healthy fats like omega-3 fatty acids, found in salmon, play an important role in muscular health.
To increase your calorie intake, focus on nutrient-dense foods such as full-fat cheeses, yogurts, nuts, nut butters, beans, and low-sugar granola. These foods provide essential nutrients and help achieve your calorie goals without excessive volume. Remember to limit alcohol, added sugars, and deep-fried foods, as they can negatively impact your muscle-building goals and overall health.
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Limit alcohol, added sugars, and deep-fried foods
To build muscle, it is recommended to limit alcohol, added sugars, and deep-fried foods. Alcohol can affect muscle growth and recovery by suppressing protein synthesis and mTORC1-mediated signalling. A study showed that alcohol intake affected signalling pathways in men, reducing muscle protein synthesis by 37% when 1.5g/kg of alcohol was consumed after exercise. Another study found that even when 20-30g of protein was consumed with alcohol, muscle protein synthesis was still reduced by 24%. Consuming alcohol during the recovery window post-workout may suppress muscle growth by reducing the rate of muscle protein synthesis. Alcohol can also affect testosterone levels and other hormones responsible for performance.
However, it is important to note that moderate alcohol consumption may not significantly impair muscle growth. Some studies on mice have shown that moderate alcohol intake did not hinder overload-induced muscle hypertrophy and protein synthesis. Nonetheless, the negative impact of alcohol on muscle growth and overall health is evident, and it is advisable to drink in moderation.
Added sugars should also be limited in a muscle-building diet. Sugar provides calories but little to no nutritional value, and excessive sugar intake can lead to health issues such as weight gain and increased risk of chronic diseases. Deep-fried foods should be consumed in moderation as well, as they are often high in unhealthy fats and calories, which can hinder muscle growth and overall health.
While building muscle, it is crucial to focus on nutrient-dense, whole foods that provide the body with the fuel it needs to repair and grow. A well-balanced diet that includes lean proteins, healthy carbohydrates, and fats is essential for supporting muscle growth and overall health.
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Consider dietary supplements like protein shakes or powders
To build muscle, it's important to eat a well-balanced diet that includes healthy carbohydrates, fats, and plenty of protein. While whole foods should be the primary source of nutrients, dietary supplements like protein shakes and powders can be beneficial.
Protein shakes provide amino acids, the building blocks of protein, which are easily absorbed by the body. Research suggests that their intake increases amino acid levels in the bloodstream, triggering a more significant response for muscle synthesis. This means that protein shakes can help retain and promote muscle gain, even when paired with a weight-loss diet or calorie deficit.
For example, one study showed that participants following a high-protein diet achieved through protein supplements lost more fat mass and increased muscle mass when they added strength and cardio training. Additionally, whey protein supplements have been found to mitigate the expected decrease in muscle protein synthesis after weight loss.
When choosing a protein supplement, it's important to select one that aligns with your specific needs and goals. For instance, if you're looking to gain weight, a "mass gainer" or "meal replacement" shake with high protein and carb content could be a good option. On the other hand, if you're primarily interested in weight loss and muscle gain, a high-protein, low-calorie shake might be more suitable.
While protein supplements can be beneficial, it's important to remember that they should complement rather than replace a balanced diet. Consuming whole foods rich in protein, such as eggs, meat, poultry, milk, and legumes, should still be the primary focus of your nutrition plan. Additionally, combining protein intake with resistance training and adequate sleep can further enhance muscle growth and overall health.
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Eat adequate calories to support muscle growth and repair
Eating a calorie surplus is crucial for muscle growth and repair. This means consuming more calories than you burn throughout the day. An estimated 2,500 to 2,800 excess calories are needed to gain one pound of lean mass. However, this number varies depending on individual factors such as level of training, body composition, genetics, and overall diet. For example, a less trained individual will likely build muscle mass faster than a highly trained person.
To determine your calorie needs, you can use a simple equation: multiply your body weight in pounds by 16 and 18. Try to meet those calorie goals for one to two weeks and adjust as needed. Increasing your daily calories by 5 to 10% is often sufficient to promote muscle growth. For instance, if your daily calorie requirement is 2,500, consuming an additional 250 calories per day can help support muscle growth.
It is important to ensure that the additional calories come from nutrient-dense, whole foods. Include a variety of healthy carbohydrates, fats, and proteins in your diet. Some high-calorie, nutrient-dense foods are full-fat cheeses, nuts and nut butters, beans, and low-sugar granola and cereals.
In addition to adequate calories, protein is crucial for muscle repair and growth. The International Society of Sports Nutrition recommends consuming 1.4–2 g of protein per kilogram of body weight per day. This amount can vary depending on your level of physical activity. Protein is made up of amino acids, which are the building blocks of muscle. Leucine, an amino acid found in eggs, shrimp, and dairy, is particularly important for muscle synthesis.
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Frequently asked questions
High-protein foods such as chicken, fish, Greek yoghurt, eggs, and tofu are great sources of amino acids, which help repair muscle damage and build muscle. Aim for about 1 gram of protein per pound of body weight.
Yes, foods and beverages like alcohol, deep-fried foods, and sugary drinks may slow down your muscle-building journey.
A well-balanced diet that includes healthy carbohydrates, fats, vitamins, and minerals is essential for muscle building.
