Brenda Khan
A well-balanced diet that includes healthy carbohydrates, fats, and protein is essential for building muscle. Consuming a variety of whole foods ensures your body gets a range of micronutrients like vitamins, minerals, and antioxidants, all of which support muscle growth. In addition to whole grains, fruits, and vegetables, lean meats, poultry, and fish are excellent sources of protein, which provides the amino acids that build muscle protein. Carbohydrates are also key, as they are stored in muscles as glycogen, providing fuel during workouts. A calorie surplus is generally needed to build muscle mass, and supplements can play a supporting role, but they should not replace a balanced diet.
| Characteristics | Values |
|---|---|
| Calories | Consume more calories than you burn. |
| Protein | Eat at least 1g per 454g of body weight. |
| Carbohydrates | Include complex carbohydrates in your diet. |
| Fats | Include healthy fats in your diet. |
| Whole foods | 90% of your food intake should consist of whole foods. |
| Variety | Incorporate a variety of foods into your diet to meet your nutritional needs. |
| Supplements | Protein shakes can be beneficial if you have trouble getting enough protein from foods. |
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What You'll Learn
Include protein, carbs, and healthy fats
To build muscle, it is important to consume a well-balanced diet that includes protein, carbohydrates, and healthy fats.
Protein is crucial for muscle development as it is the primary structural component of muscles. When building muscle, it is important to focus not only on the amount of protein but also on the timing of your intake. It is recommended to spread your protein intake evenly over meals and snacks throughout the day. Both plant-based and animal-based proteins provide the necessary building blocks for muscle protein synthesis (MPS). However, different proteins are digested and absorbed at different rates, so consuming a variety of protein sources can provide a prolonged release of amino acids. For example, dairy products contain two types of protein: whey, which is fast-acting, and casein, which takes longer for the body to process and is favoured by athletes for its sustained release of amino acids. While animal proteins are a common source of protein in muscle-building diets, it is possible for vegetarians and vegans to consume enough protein to support muscle development with careful planning.
Carbohydrates are essential for building muscle as they provide the energy needed to fuel intense workouts and stimulate muscle growth. Specifically, carbohydrates create glycogen, which is required for resistance training. Without adequate carbohydrates, your body may burn protein for fuel, reducing its availability for muscle development. Therefore, it is important to include enough high-quality carbohydrates in your diet, such as whole grains and quinoa.
Healthy fats, such as those found in nuts, avocados, and oily fish, also play a significant role in muscle-building. While dietary fat cannot directly build muscle, it is important for absorbing essential vitamins and producing energy and hormones necessary for muscle growth. Additionally, dietary fat protects cell membranes and sheaths surrounding nerves, which is vital for muscle movement, blood clotting, and inflammatory response, aiding the body's recovery from injury. Furthermore, fat helps maintain hormone levels, including testosterone, which is crucial for building muscle.
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Eat whole foods
Eating whole foods is an important part of building muscle. Whole foods are unprocessed and unrefined, or at least minimally refined, and they are as close to their natural state as possible. This means that they retain their nutritional value and can provide your body with the fuel it needs to build muscle.
Whole foods that are rich in protein are particularly beneficial for building muscle. This is because protein provides the amino acids that are used as the building blocks of muscle. Good sources of whole-food protein include fresh meat, fish, poultry, eggs, dairy, pulses, and nuts. For example, beans are an excellent source of plant-based protein and are also high in fibre, vitamins, and minerals. Similarly, eggs are a great source of protein and contain high amounts of the amino acid leucine, which is believed to initiate muscle protein synthesis.
It is recommended that you eat at least 1g of protein per 454g of body weight per day. This can be achieved by eating a whole protein source with each meal. In addition to protein, it is important to include complex carbohydrates and healthy fats in your diet. Carbohydrates are stored in your muscles as glycogen, which keeps your muscles full and fuels them during workouts. Healthy fats, such as those found in avocados, help to lower bad cholesterol and raise good cholesterol.
While it is important to focus on whole foods, dietary supplements can also be beneficial. Protein shakes, for example, can help you get more protein into your diet if you have trouble getting enough from whole foods alone. However, it is generally best to get your nutrients from whole foods whenever possible.
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Consume more calories than burned
Consuming more calories than you burn is essential for building muscle mass. This positive calorie balance ensures your body has the energy it needs to support the increased protein turnover that occurs with muscle-building training. For every pound of muscle you aim to build, you'll need to consume approximately 2,800 calories.
To effectively build muscle, aim for a daily increase of 250 to 500 calories. This range can be adjusted based on your body's ability to gain weight. If you tend to gain fat easily, stay on the lower end of the range. On the other hand, if you find it challenging to gain weight, you can aim for the higher end.
It's important to remember that the source of these additional calories matters. Your diet should primarily consist of whole, unprocessed foods that are nutrient-dense. Include a variety of protein sources, such as lean meats, poultry, fish, eggs, dairy, and plant-based options like beans, lentils, and nuts. Complex carbohydrates and healthy fats are also crucial components of a muscle-building diet.
To ensure you're getting enough calories, aim to eat a meal containing quality protein and carbohydrates every 2-3 hours. This helps to provide a steady supply of energy and amino acids for muscle growth. Additionally, consider incorporating protein shakes, especially before and after your workouts, to enhance muscle recovery and growth.
By focusing on consuming more calories than you burn through a balanced diet of whole foods, you'll be well on your way to building the muscle mass you desire.
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Eat protein with every meal
To build muscle, it is important to eat protein with every meal. This is because protein provides the amino acids that are the building blocks of muscle protein. Aim for at least 1 gram of protein per pound of body weight per day. For example, if you weigh 91kg, you should be looking to eat at least 200g of protein per day.
Protein-rich foods include red meat, such as beef, pork, and lamb; poultry like chicken, turkey, and duck; and fish, including tuna, salmon, sardines, and mackerel. Eggs are also a great source of protein, and it is recommended to eat the whole egg, including the yolk. Dairy products such as milk, cheese, cottage cheese, quark, and yoghurt are high in protein, as are vegan options like lentils, tofu, seeds, and nuts.
In addition to whole foods, protein shakes and supplements can be a convenient way to increase your protein intake, especially post-workout. Whey protein, for example, is a popular choice for easy post-workout shakes. However, it is important to note that these should not replace a well-balanced diet that includes healthy carbohydrates and fats, which are also essential for muscle building.
To ensure a steady supply of energy and amino acids for muscle growth, it is recommended to eat a meal containing protein and carbs every 2-3 hours. This will also help you gain mass and stay lean, as it prevents overeating at any one meal. Aim for at least six meals per day, with each meal being approximately the same size.
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Include variety in your diet
To build muscle, a well-balanced diet that includes a variety of whole foods is essential. Whole foods are unprocessed and unrefined, or minimally refined, and come as close as possible to their natural state. They are packed with the nutrients your body needs to support muscle growth and overall health.
- Include a range of protein sources: Animal sources such as red meat, poultry, fish, eggs, and dairy are excellent sources of complete proteins. For plant-based options, consider beans, chickpeas, lentils, tofu, seeds, and nuts. Each of these offers a unique mix of amino acids, which are the building blocks of muscle.
- Vary your carbohydrate sources: Carbohydrates are essential for fuelling your workouts and supporting muscle growth. Include a mix of slow-digesting carbohydrates like whole grains, oatmeal, sweet potatoes, beans, fruits, and vegetables. These provide a sustained release of energy and essential nutrients.
- Incorporate healthy fats: Avocados, olive oil, nuts, and seeds are great sources of healthy fats, which help reduce inflammation and support overall health. These foods also provide essential fatty acids and fat-soluble vitamins.
- Don't forget your fruits and vegetables: In addition to being excellent sources of carbohydrates, fruits and vegetables provide a wide range of vitamins, minerals, and antioxidants. Just be mindful of the sugar content of certain fruits.
- Consider dietary supplements: While whole foods should be the foundation of your diet, supplements can help ensure you're meeting your nutritional needs. Protein powders and shakes, for example, can boost your protein intake, especially post-workout. Creatine supplements can also enhance your muscle energy and performance.
Remember, the key to building muscle is not just about consuming adequate protein but also focusing on the quality and variety of your overall diet. This will ensure you're getting all the necessary nutrients to support your muscle-building journey and maintain optimal health.
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Frequently asked questions
The diet that will help you build muscle depends on your body type. However, a good rule of thumb is to eat a well-balanced diet with plenty of protein and calories. Here are some other tips:
- Consume at least 1 gram of protein per pound of body weight per day.
- Eat complex carbohydrates and healthy fats.
- Drink plenty of fluids.
- Incorporate a variety of whole foods into your meals to get a range of micronutrients.
- Consider taking supplements like protein powder or creatine to support your diet.
Good sources of protein include meat, poultry, and fish, such as sirloin steak, chicken breast, and salmon. Dairy products like cottage cheese can also be good sources of protein, depending on their fat content. Plant-based sources of protein include chickpeas, beans, and edamame.
Complex carbohydrates are slow-digesting carbs that keep your muscles full and fuel them during workouts. Examples include whole grains, oatmeal, sweet potatoes, beans, fruits, and vegetables.
A small amount of your total daily calories should come from good fats, such as valuable fatty acids found in olive oil, coconut oil, nuts, and low-fat fish. While you should limit saturated fats, 5-10% of your fat calories should be saturated to maintain testosterone levels, which are important for building muscle mass.
It's important to eat at regular intervals throughout the day to provide a steady stream of nutrients to your muscles. On workout days, eat a bit more than you think you need, and on non-workout days, eat a bit less. Make sure to eat enough calories to support muscle growth and get enough sleep for your muscles to recover.
