Brenda Khan
Building muscle is not just about lifting weights at the gym, it's also about eating a healthy, balanced diet that meets your caloric expenditures and provides you with the right nutrition. The most important macronutrients for effective strength training are protein and carbohydrates, but healthy fats are important too. Micronutrients such as vitamin D, calcium, magnesium, and zinc also have a role to play when it comes to muscle function and growth. To build muscle, you should be looking to eat at least 1g of protein per 454g of body weight. This can come from whole protein sources such as red meat, poultry, fish, eggs, dairy, and vegan options like lentils, tofu, seeds, and nuts. In addition, you should aim to drink 10+ cups of water daily to ensure consistent hydration levels.
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What You'll Learn
Include protein-rich foods like red meat, poultry, eggs, and dairy
To build muscle, it is important to eat protein-rich foods. The recommended dietary allowance for protein is 0.8 g/kg of body weight, which is the minimum amount of protein needed to meet basic needs. However, for exercising individuals to build and maintain muscle mass, it is recommended to eat 1.4–2.0 g/kg of protein per day. For a person weighing 150 pounds (68 kg), this would be a range of 95 grams to 136 grams of protein each day.
Red meat, such as beef, pork, and lamb, is a great source of protein. If you are concerned about your heart health, you can replace some beef with bison. Poultry, such as chicken, turkey, and duck, is another excellent source of lean protein, including the essential amino acid leucine, B vitamins, and minerals that are key components of building and maintaining muscle. Eggs are also a good source of protein, and you can eat the yolk to get the full benefits.
Dairy products like milk, cheese, cottage cheese, quark, and yogurt are also protein-rich foods. Whey protein, which comes from milk, is a popular supplement that can be added to smoothies or shakes to increase your protein intake. Dairy protein powders are a convenient way to get more protein into your diet if you are unable to get enough from foods.
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Consume complex carbohydrates from whole foods for energy
To build muscle, it is important to consume complex carbohydrates from whole foods for energy. Carbohydrates are essential to provide the body with the fuel to perform physical activities and build muscle. Complex carbohydrates are preferred over simple carbohydrates because they provide a more sustained release of energy. Whole foods are unprocessed and unrefined foods that are in their natural state, such as fresh meat, fish, poultry, eggs, vegetables, pulses, fruits, rice, oats, and quinoa.
Whole foods are nutrient-dense and provide the body with a range of essential vitamins, minerals, and fibre. They help to ensure that the body is getting the proper nutrition it needs to support muscle growth and overall health. For example, quinoa is a whole grain that provides complex carbohydrates and is also a good source of protein. Other whole grains such as oatmeal or brown rice are also excellent sources of complex carbohydrates.
In addition to whole grains, there are other whole food sources of complex carbohydrates. For example, sweet potatoes are a great source of complex carbohydrates and also provide fibre, vitamin A, and potassium. Other root vegetables such as carrots and parsnips are also good options. Legumes such as beans, lentils, and chickpeas are also whole foods that offer complex carbohydrates along with protein and fibre.
When trying to build muscle, it is important to focus on consuming a variety of whole foods to ensure adequate nutrient intake. This can include a range of lean proteins, healthy fats, and complex carbohydrates. By avoiding processed foods and prioritising whole foods, individuals can support their muscle-building goals and promote overall health and well-being.
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Eat healthy fats like nuts and seeds for muscle health
To build muscle, it is important to eat a diet rich in protein, healthy fats, vitamins, and minerals. While lean protein sources like chicken, beef, and fish are commonly recommended, nuts and seeds are also excellent foods for muscle health.
Nuts and seeds are nutrient-dense foods packed with protein, healthy fats, vitamins, and minerals. They contain monounsaturated and polyunsaturated fats, which are known as 'good fats' that help reduce 'bad' cholesterol in the body. These good fats also help maintain healthy blood vessels and blood pressure, and their antioxidant properties reduce inflammation in the body.
Nuts and seeds are also a good source of dietary protein, vitamins, and minerals, including vitamin E, B6, niacin, folate, magnesium, zinc, calcium, and potassium. They are high in energy, but studies have shown that higher nut intake is associated with lower body weight. This is because the fats in nuts are not fully absorbed, and they help regulate food intake.
Nut butters, for example, are rich in protein and healthy fats, which help build and repair muscles. They also add flavour and creaminess to meals, making it easier to enhance your daily calorie and protein intake. Almonds, walnuts, chia seeds, and hemp seeds are all great sources of healthy fats and protein, offering diverse benefits for muscle development and overall health.
To incorporate nuts and seeds into your diet, try sprinkling them on salads, blending them into smoothies, or mixing them with yoghurt. Consistency is key, so aim to include these foods regularly in your meal plan to support your fitness goals and overall health.
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Focus on whole foods and avoid processed foods
To build muscle, it is important to focus on consuming whole foods and avoiding processed foods. Whole foods are those that are unprocessed and unrefined, or minimally refined, and are as close to their natural state as possible. These include fresh meat, fish, poultry, eggs, vegetables, pulses, fruits, rice, oats, and quinoa.
Processed foods, on the other hand, often contain added sugars, trans fats, nitrates, corn syrup, sodium, and other chemicals. Examples of processed foods include bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, and some supplements. By avoiding these types of foods, you can ensure that you are getting the most nutrient-dense diet possible, which is crucial for muscle growth.
Whole foods provide a variety of essential nutrients that support muscle building. For example, eggs are a great source of protein and B vitamins, which are necessary for energy production. Similarly, lean meats like chicken and turkey breast provide high-quality protein and the amino acid leucine, which is key for muscle building.
In addition to protein-rich whole foods, it is important to include healthy carbohydrates and fats in your diet. Whole grains, such as oatmeal, provide a mix of carbohydrates, plant-based protein, fibre, and other nutrients that will keep you energised and satiated between meals.
By focusing on whole foods and avoiding processed foods, you can ensure your diet is rich in the nutrients your body needs to build muscle and perform at its best.
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Stay hydrated with water and water-rich foods
Staying hydrated is essential for anyone, but especially for those looking to build muscle. Water is needed to deliver nutrients to the body and ensure the body can perform at its best. It is recommended to drink 10 or more cups (2.7 to 3.7 litres) of water per day, but this can be adjusted according to factors such as the intensity of your exercise regime, the climate, and your individual needs.
Drinking water throughout the day is the best way to ensure consistent hydration. It is also beneficial to include water-rich foods in your diet, such as fruits and vegetables, to boost hydration levels and gain other nutritional benefits. For example, watermelon is a great choice as it is not only hydrating but also contains lycopene, an antioxidant that may help reduce muscle soreness after exercise.
Cucumbers are another great option, as they are known for their high water content, providing a refreshing and hydrating snack. They also contain vitamins and minerals, including vitamin K, which is important for blood clotting and bone health. In addition, celery is a good choice, as it is mostly made up of water and provides some fibre and vitamins.
By including these water-rich foods in your diet, you can enhance the benefits of hydration and support your muscle-building journey.
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Frequently asked questions
Good sources of protein include red meat, poultry, fish, eggs, dairy, nuts, seeds, and tofu.
The recommended dietary allowance for protein is 0.8 g/kg of body weight, which is the minimum amount of protein needed to meet basic needs. However, for exercising individuals to build and maintain muscle mass, it is recommended to eat 1.4-2.0 g/kg of protein per day.
Micronutrients such as vitamin D, calcium, magnesium, and zinc play a role in muscle function and growth. Vitamin K is also important for muscle health and bone health.
The bulking phase in bodybuilding involves eating a high-calorie, protein-rich diet and lifting weights intensely with the goal of building as much muscle as possible. This is followed by a cutting phase, which focuses on losing fat while maintaining muscle mass.
Building muscle is not just about protein but also about getting enough calories and having a balanced diet. Carbohydrates and healthy fats are also important for muscle growth and recovery.
