Leena Watts
Building muscle mass requires a combination of a well-structured workout routine and a balanced diet. While protein-rich foods are essential for building muscle, it is also important to consume carbohydrates and fats to fuel your workouts. The amount of food you eat is also crucial, and a calorie surplus is necessary to build muscle. This means consuming more calories than you burn throughout the day. However, it is important to note that not all calories are equal, and the quality of your diet is just as important as the quantity. A diet rich in nutrient-dense, whole foods will support muscle growth and overall health.
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What You'll Learn
Consume nutrient-dense, whole foods
Consuming nutrient-dense, whole foods is essential for anyone looking to increase their muscle mass. While protein-rich foods are a priority, it is also important to consume a well-rounded diet that includes a variety of other nutrients.
To maximise muscle growth, it is recommended to opt for a clean bulk, which involves eating nutrient-dense, whole foods, rather than simply consuming high-calorie options. This means including plenty of healthy fats, carbohydrates, and proteins in your diet. Some excellent sources of protein are chicken, shrimp, eggs, salmon, Greek yoghurt, skim milk, beans, and tempeh for those on a plant-based diet. Carbohydrates are crucial for providing fuel for exercise and physical activity, so be sure to include options like brown rice, quinoa, and sweet potatoes in your meals. Additionally, incorporate healthy fats into your diet, such as avocado, nuts, olive oil, and seeds.
It is worth noting that the quality of your diet is just as important as the quantity. Aim to eat whole, nutrient-rich foods and avoid empty-calorie options like soft drinks and chips. Alcohol, added sugars, and deep-fried foods should also be limited. To ensure you're getting all the essential vitamins and minerals your body needs, incorporate a variety of foods into your diet.
To help you track your progress and ensure you're consuming enough calories and nutrients, consider using nutrition apps or keeping a food diary. These tools can assist you in monitoring your kilojoule or calorie intake, as well as your training schedule. Remember, gaining lean body weight is a slow process that takes time and dedication.
Finally, in addition to whole foods, certain dietary supplements can support your muscle-building goals. Protein powders, such as whey protein, pea protein, and rice protein, are popular choices that can be added to smoothies and shakes. Creatine is another supplement that has been linked to improvements in muscle gain and strength.
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Include protein-rich foods
To build muscle mass, it is important to include protein-rich foods in your diet. Protein is the most important macronutrient for muscle building, comprising 80% of your muscle mass and providing the amino acids required to build and repair muscle. Research suggests that consuming more protein than the current Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram of body weight is important for muscle growth. A diet that includes around 1.6-3.3 grams of protein per kilogram of body weight per day, combined with resistance training, is the most effective way for most people to gain muscle.
There are various protein-rich foods that can help you build muscle mass. Animal proteins tend to provide more protein gram for gram, and some high-protein foods from animal sources include chicken, salmon, eggs, and lean jerky. Chicken breast, in particular, is a versatile source of protein for muscle building and strengthening; a 3-ounce serving of grilled chicken provides 25.9 grams of protein. If you are concerned about heart health, you may want to replace some beef with bison. If you are looking to add protein to your diet without consuming too many calories, very lean sources of protein such as shrimp, tilapia, and scallops may be good choices.
If you follow a plant-based diet, there are also several protein-rich foods that can help you build muscle mass. Tempeh, for example, is a plant-based meat alternative that provides 18 grams of protein per 3-ounce serving. Edamame, or immature soybeans, are another excellent source of plant-based protein, providing 18.5 grams of protein per cup. Additionally, one study found that men who consumed Greek yogurt gained significantly more muscle mass and strength than those who consumed a placebo.
In addition to whole foods, protein powders and supplements can be added to smoothies and shakes to increase your protein intake and maximize muscle growth and recovery. Whey protein, pea protein, and creatine are popular muscle-building supplements that have been linked to increased muscle gain and strength.
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Eat plenty of carbs
Carbohydrates are an essential part of a muscle-building diet. While protein-rich foods are a priority for building muscle, it is also important to have the fuel to get active. Consuming carbohydrates provides your body with the energy to perform physical activity and build muscle.
A diet that includes a variety of nutrient-dense foods is recommended for building muscle mass. Carbohydrates should be a part of this diet, along with proteins and fats. A typical muscle-building diet might include meats, poultry, fish, eggs, dairy, fruits, vegetables, and whole grains. These foods provide the body with the fuel and nutrients it needs to support muscle growth and repair.
Carbohydrates are especially important for those who are physically active or engaged in intense exercise routines. They provide the body with glucose, which is the primary source of energy for muscles. When carbohydrates are consumed, the body breaks them down into glucose, which is then stored in the muscles and liver as glycogen. During exercise, the body taps into these glycogen stores to fuel the working muscles.
It is recommended to include a variety of carbohydrate sources in your diet, such as whole grains, fruits, vegetables, and dairy. These sources provide a mix of simple and complex carbohydrates, which can help maintain energy levels before, during, and after workouts. For example, oatmeal is a whole grain that can be a great source of carbohydrates and other nutrients. It is also a good idea to consume carbohydrates with protein after a workout to support muscle recovery and growth.
In addition to a diet rich in carbohydrates, it is important to engage in regular physical exercise to build muscle mass. This might include resistance training, aerobic exercise, or a combination of both. Consulting with a registered dietitian or nutritionist can help determine the best diet and exercise plan to meet your individual needs and ensure optimal muscle growth.
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Opt for healthy fats
While it is true that protein-rich foods are a priority for building muscle mass, it is also important to consume healthy fats. A fat-free diet can impede muscle growth, especially in people who exercise vigorously. Healthy fats are necessary for maintaining hormonal function and a healthy immune system.
Fatty foods are calorie-dense, meaning they leave you feeling satisfied and full. The right proportion of healthy fats in your diet can prevent binging on unhealthy foods. Healthy fats include olive oil, coconut oil, and foods containing unsaturated fats, which come from plants. Monounsaturated fats include olive oil, avocados, and most nuts and seeds. Polyunsaturated fats include fatty fish like salmon and mackerel, as well as corn, soybeans, and other oils like sunflower oil.
A healthy amount of fat to include in your diet is between 20% and 30%, balanced with the right amount of carbohydrates and protein to fuel workouts and avoid losing muscle mass. It is easy to lose muscle mass instead of fat mass if you ignore your diet while training. The portion of your calorie intake from fat should be heavy in monounsaturated and polyunsaturated fats and low or very low in saturated and trans fats.
Some foods that can help you gain muscle mass include chicken, shrimp, eggs, salmon, brown rice, quinoa, sweet potatoes, and fruits.
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Consider supplements
Supplements can be a great way to support your muscle-building goals, especially if you are struggling to get enough nutrients from your diet alone. Here are some supplements that can help you increase muscle mass:
Protein Supplements
Protein is critical for gaining muscle. If you are not getting enough protein from your diet, you may want to consider a protein supplement. Whey, casein, and soy protein are some of the most popular options. Other supplements contain protein isolated from eggs, split peas, rice, and hemp seeds. Research suggests that adding extra protein via supplements leads to slightly more muscle gain in people who exercise than adding extra carbs. However, this effect is likely most significant for people who aren't getting enough protein in their diet.
Creatine
Creatine is a natural energy source for muscle contraction and can be beneficial for increasing muscle mass and strength, especially during short-duration, high-intensity resistance exercises like weightlifting, sprinting, and bicycling. It can also help speed up muscle recovery and prevent severe muscle injuries. Some studies show that people who take creatine supplements may gain an extra 2-4 pounds of muscle mass during 4-12 weeks of regular exercise compared to those who don't take it. Creatine monohydrate is the most common and effective form of creatine supplement. It is relatively safe, but some possible side effects include weight gain from water retention, nausea, and excessive sweating.
Branched-Chain Amino Acids (BCAAs)
BCAAs consist of three amino acids: leucine, isoleucine, and valine. They are essential for muscle growth and are found in most protein sources, especially animal-based ones. While everyone consumes BCAAs from food, taking them as a supplement is also popular. Some studies suggest that BCAA supplements may improve muscle gain or reduce muscle loss, but the effects may be most beneficial for those who don't consume enough high-quality protein.
Weight Gainers
Weight gainer supplements are designed to help you consume more calories and protein. They are recommended if you have difficulty eating enough food and find it easier to drink a weight gainer shake. These supplements typically contain 75-300 grams of carbs, 20-60 grams of protein, and 0-15 grams of fat per serving. While they can help you increase your calorie intake, there is nothing magical about them, and they should be used in conjunction with a balanced diet and exercise routine.
It is important to remember that supplements are meant to complement, not replace, a healthy diet and regular exercise. Consult a healthcare professional or registered dietician to determine if supplements are right for you and to ensure that your diet is nutritionally adequate.
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Frequently asked questions
To build muscle mass, it is important to have a positive calorie balance, i.e. consume more calories than you burn. A clean bulk of healthy fats, carbohydrates, and proteins is better than simply eating high-calorie foods. Some foods that can help you build muscle mass include chicken, shrimp, eggs, salmon, brown rice, quinoa, sweet potatoes, fruits, and beans.
To build muscle, you need to consume an extra 250 to 500 calories per day. If you gain fat easily, stay on the lower end of the range, and if you find it difficult to gain weight, stay on the higher end.
Alcohol, added sugars, and deep-fried foods should be limited or avoided.
