Dante Carrillo
Building muscle requires a combination of exercise and a well-balanced diet. The goal is to eat more calories than you burn, creating a positive energy balance, which primes your body to grow. This is known as the bulking phase, which can last from months to years. During this phase, it's important to consume a diet rich in protein, carbohydrates, and healthy fats. This includes foods like chicken, shrimp, eggs, salmon, brown rice, quinoa, sweet potatoes, fruits, and vegetables. It's also beneficial to incorporate dietary supplements like whey protein and creatine. However, it's important to consult a healthcare professional before adding any supplements to your routine. In addition to diet, regular exercise with a focus on resistance training is crucial for building muscle mass and improving overall health.
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What You'll Learn
Eat a caloric surplus of protein, carbs, and fats
To build muscle, it's important to eat a caloric surplus of protein, carbohydrates, and fats. This means consuming more calories than you burn each day, creating a positive energy balance and a potent anabolic effect. This doesn't mean sacrificing your clean eating habits, but rather prioritising certain food groups and tracking your macronutrient intake.
Protein is essential for muscle building as it is made up of amino acids, which are the building blocks of muscle. Good sources of lean protein include chicken, turkey, shrimp, tilapia, scallops, lean poultry, eggs, and chickpeas. If you're on the go, lean jerky is a convenient way to get high-quality protein. Whey protein powder added to smoothies or shakes can also help increase your protein intake.
Carbohydrates are also important for muscle building, and you should aim for a minimum of 1/3 of your calories from this food group. Good sources of carbohydrates include potatoes, quinoa, white rice, and chickpeas.
Fats are essential to many bodily processes, including hormone production, so it's important to include them in your diet. Avocados are an excellent plant-based source of healthy fats and also provide some protein. Nuts and seeds are another good source of healthy fats, as well as protein and carbohydrates. When choosing your fats, look for that Goldilocks quantity - "not too much, not too little."
It's important to consult a registered dietitian to determine your individual needs and ensure your diet is nutritionally adequate. Additionally, remember that nutrition and exercise work together to improve muscle mass and function. So, in addition to your diet, focus on resistance training at least two days a week to see optimal results.
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Focus on lean protein sources
To build muscle, it is important to eat a variety of protein-rich foods to ensure you are meeting your daily protein needs. Lean protein sources are especially important, as they provide muscle-building protein without adding too many additional calories.
Lean poultry, such as chicken and turkey, is a great source of high-quality protein. These meats are also excellent sources of important nutrients like iron and zinc. If you're looking for a lean cut of red meat, pork tenderloin provides 23 grams of protein and only 2 grams of fat per 4-ounce serving. For an even leaner option, bison is a great choice, as it is a very lean meat that is less likely to raise your risk for heart disease compared to beef.
Fish and seafood are also excellent sources of lean protein. Salmon, tuna, and mackerel are rich in protein and omega-3 fatty acids, which are beneficial for heart health. Shrimp is another great option, as it is almost pure protein and provides healthy unsaturated fats, vitamin K, iron, and phosphorus. Scallops and tilapia are also lean sources of protein with very little fat.
If you're looking for plant-based sources of lean protein, soybeans, tofu, and chickpeas are excellent options. Soybeans provide 18 grams of protein per 3.5-ounce serving, while tofu offers 13 grams of protein per 100-gram serving. Chickpeas, also known as garbanzo beans, contain 7 grams of protein per half-cup and are also a good source of carbs and fiber.
In addition to these specific food sources, you can also incorporate protein supplements into your diet, such as whey protein powder or creatine, to increase your overall protein intake and support muscle growth.
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Eat a variety of foods
Eating a variety of foods is essential for muscle growth and overall health. Here are some tips to incorporate a variety of foods into your diet:
First, ensure you are consuming a well-balanced diet that includes all the essential macronutrients: proteins, carbohydrates, and fats. This means including a variety of food sources such as meats, poultry, fish, eggs, dairy, nuts, seeds, fruits, and vegetables. For example, skinless chicken and turkey breast provide lean protein, while nuts and seeds offer plant-based healthy fats, protein, and carbohydrates.
Second, prioritise dense carbohydrate sources such as potatoes, quinoa, and white rice. Aim for a minimum of one-third of your calories from carbohydrates. This will provide your body with the fuel it needs for exercise and physical activity.
Third, while fats are essential for bodily functions like hormone production, aim for a balanced intake. Include healthy fats like avocados, which are rich in monounsaturated and polyunsaturated fats, as well as plant-based sources of protein and fibre. Other good sources of healthy fats include fatty fish like salmon and shrimp, which also provide muscle-building protein.
Fourth, consider the quality of your food sources. Opt for organic, grass-fed, pasture-raised, or local foods whenever possible. This can ensure a higher nutrient profile in your food choices.
Finally, while clean eating is important, it's crucial to consume sufficient calories and protein. Use nutrition apps or calorie tracking apps to monitor your intake and ensure you're in a caloric surplus, which is necessary for muscle growth. Remember, it's not just about the food choices but also about meeting your nutritional needs and overall calorie intake.
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Consider supplements
Supplements can be a great way to support muscle growth, especially when combined with a well-rounded diet and resistance training. Here are some supplements to consider if you're looking to add clean muscle:
Creatine
Creatine is a molecule that is naturally produced in the body and provides energy for your muscles and other tissues. Taking it as a supplement can increase muscle creatine content, leading to improved muscle strength and performance. Research has shown that creatine helps increase strength, power, and the maximum number of sets completed during exercise. It can also increase water content in your muscle cells, which may lead to muscle growth. Creatine is likely the single best supplement for muscle gain for both males and females.
Protein Supplements
Protein is critical for gaining muscle. While it is possible to get all the protein you need from protein-rich foods, some may find it challenging. Whey protein supplements, for example, can be added to smoothies or shakes to increase your protein intake. Other protein supplements include casein, soy protein, and protein isolated from eggs, split peas, rice, and hemp seeds. Research suggests that extra protein via supplements leads to slightly more muscle gain in people who exercise than adding extra carbs.
Carnitine
Carnitine is another supplement that supports muscle growth and recovery. It helps heal damaged cells that cause muscle soreness. It can be consumed through red meats, fish, and certain plants, or taken as a capsule, tablet, or powder supplement.
Testosterone Boosters
Supplements like Testo-Max and TestoPrime work to increase testosterone levels, which is important for muscle growth, especially in men. These supplements can help improve endurance, energy, strength, performance, and overall cognitive function.
It is important to consult a healthcare professional before adding any new supplements to your routine, as they can provide guidance on appropriate dosing and potential side effects.
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Exercise and lift weights
To add clean muscle, it is important to exercise and lift weights. Building muscle takes more than just going to the gym and lifting weights. It requires a strategic approach to your workouts and a focus on specific exercises that challenge your muscles. Here are some key principles and guidelines to follow:
Progressive Overload
The principle of progressive overload states that to build muscle, you must continually challenge your muscles by gradually increasing the load or resistance over time. This can be achieved by increasing the weight, the number of reps, or the number of sets you perform during your workouts. Start with light weights and then increase the weight or resistance level gradually. This gradual progression will stimulate muscle growth and allow you to build strength over time.
Muscle Hypertrophy
Muscle hypertrophy occurs when the muscle fibers sustain damage or injury due to resistance or weight training. This process triggers the body to repair and rebuild the damaged muscle fibers, resulting in increased muscle mass and size. By consistently challenging your muscles with heavier loads or higher volume, you can induce hypertrophy and promote muscle growth.
Compound Exercises
Focus on compound exercises that involve multiple muscle groups and joints. Exercises such as squats, deadlifts, bench presses, and rows are compound movements that stimulate muscle growth in multiple areas. These exercises allow you to lift heavier loads and create a greater stimulus for muscle growth.
Training Volume
Increase your training volume by performing multiple sets of each exercise. Research suggests that resistance training with three weight sets is generally more effective than performing just one set. By performing multiple sets, you create a greater stimulus for muscle growth and fatigue the muscle fibers to a greater extent.
Technique and Form
Using proper technique and form is crucial when lifting weights. Maintaining correct form reduces the risk of injury and enhances your potential to build muscle. Seek guidance from fitness professionals or personal trainers to learn the proper form for each exercise. They can provide advice on breathing techniques, controlled movement, and progressive overload strategies.
Rest and Recovery
Allowing your muscles to rest and recover is essential for muscle growth. Make sure to include rest days in your workout routine and get sufficient sleep each night. Additionally, proper nutrition and hydration play a vital role in muscle recovery. Consuming adequate protein, carbohydrates, and healthy fats supports muscle repair and growth.
By incorporating these principles into your weight-lifting routine, you will effectively stimulate muscle growth and add clean muscle to your body. Remember to track your progress, gradually increase the intensity, and prioritize proper form to maximize your results.
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Frequently asked questions
Clean bulking is the practice of consuming a caloric surplus to gain weight intentionally, with the added goal of minimising fat gain. It involves choosing foods carefully, tracking macronutrients, and adjusting calories.
Foods that help build clean muscle include those high in protein and low in saturated fat, such as chicken, shrimp, eggs, salmon, and lean poultry. It's also important to consume healthy carbohydrates and fats, like brown rice, quinoa, sweet potatoes, avocados, and nuts and seeds.
To add clean muscle, you need to be in a caloric surplus, consuming more calories than you burn throughout the day. A good starting point is to increase your calorie intake by about 15% during your bulking phase. For example, if you eat 3,000 calories to maintain your weight, increase your intake to around 3,450 calories.
Yes, taking whey protein powder and creatine can help increase your protein intake and give your muscles more energy. However, it's important to consult a healthcare professional before adding any supplements to your routine.
