Victor Forge
Building muscle is a combination of diet and exercise. While genes play a large part in your build, consuming the proper foods and including resistance training can help you build and maintain muscle. Eating a protein-rich diet is key, but it's also important to focus on the quality of your overall daily eating pattern. Consuming enough calories is important, and you can add extra calories to your meals with nutrient-rich extras like nuts, avocado, or beans.
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What You'll Learn
Consume enough protein
Consuming enough protein is essential for building and maintaining muscle mass. Protein is made from amino acids, which are the building blocks of protein. The body uses amino acids for muscle protein synthesis (MPS), which is the primary driver of muscle repair, recovery, and growth after strenuous exercise.
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, this may not be sufficient for individuals trying to build muscle. Research suggests that eating 1.5 grams of protein per kilogram of body weight, or 0.7 grams of protein per pound, is enough to support muscle growth when combined with resistance training. For adults over 65, a protein intake of 1.2 to 2.0 grams of protein per kilogram of body weight is recommended.
It's important to note that the ideal amount of daily protein can vary depending on several factors, including age, gender, activity level, health, and weight. Endurance or strength athletes, for example, may require up to 2 grams of protein per kilogram of body weight. Additionally, the quality of protein becomes more important as you age, as the body becomes less responsive to amino acid stimuli.
To ensure adequate protein intake, it is recommended to consume a variety of protein-rich foods. Examples of foods that are high in protein include chicken, salmon, Greek yogurt, eggs, tofu, soybeans, chicken, and red meat. These foods can be incorporated into meals and snacks to support muscle growth and maintenance.
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Eat complex carbohydrates
Carbohydrates are the main source of energy in the human diet. They are what provide your body with the fuel to power through workouts that result in stronger muscles. Simple carbs, like fruit, are easy for the body to break down and get digested quickly, so they don't provide energy for a long time. Complex carbs, on the other hand, are slow to digest and provide a steady release of energy over a longer period. This is why complex carbs should be the largest component of your daily energy intake.
When you think of building muscle, you may think of a high-protein diet, and while protein is indeed very important, complex carbohydrates play a crucial role in supporting and maximising muscle growth. Complex carbs are rich in fibre and provide long-lasting energy. They help replenish muscle glycogen stores, which are the storage form of glucose that your body uses as fuel during intense workouts.
Some examples of complex carbs include whole grains (such as brown rice, quinoa, and oats), starchy vegetables (like sweet potatoes), and legumes. These foods should be staples in your diet as they provide the steady energy needed for muscle building and contain additional nutrients that support overall health.
The amount of complex carbs you should eat depends on your body composition goals. If your goal is to build muscle, a higher carb consumption (around 55-60%) is recommended. Even if you're mostly sedentary, you should still consume some carbs to fuel your daily activities.
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Include healthy fats
It may seem counterintuitive to include fats in your diet when you are trying to build muscle, but dietary fat is essential for muscle movement, blood clotting, and inflammatory responses, which help your body repair after training. Fats also help maintain your hormone levels, which is crucial for building muscle. Testosterone, a hormone that helps build muscle, naturally declines with age, and following a low-fat diet can accelerate this decline, making it harder to build muscle.
A short workout will use carbohydrates for energy, but as you push through and do a longer session, your body runs out of readily available carbs and turns to fats. If you don't have enough body fat, you won't be able to push your body through the workout, and you won't grow that muscle mass. A healthy number to aim for when deciding how much fat to include in your diet is between 15% and 30%. This should be balanced with the right amount of carbs and protein to fuel workouts and avoid losing muscle mass.
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. Monounsaturated and polyunsaturated fats increase levels of HDL, the "good" cholesterol, which leads to increased production of growth hormone and, in turn, triggers more amino acids. Omega-3 fatty acids, a type of polyunsaturated fat, are essential for brain function and cell growth, including your muscles. Fatty, cold-water fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids. Nuts and seeds are another great way to add healthy fats to your diet.
Eggs are also a healthy, muscle-building choice, providing both protein and fat. Unless you have high cholesterol, you can eat eggs at any time of the day. The B vitamins in eggs help your body produce more energy to fuel workouts, and the amino acid leucine builds muscle tissue.
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Consider supplements
While it is possible to get all the nutrients you need to build muscle from food, some people may find it easier to use supplements. Supplements can be a convenient way to ensure you're getting enough of the right nutrients to support muscle growth. Here are some things to consider when it comes to supplements for muscle growth:
Protein Powder: Protein is essential for muscle growth, and while you can get enough protein from food sources, some people may find it challenging to consume enough protein-rich foods to meet their needs. This is where protein powder supplements can be helpful. Protein powder is typically made from whey, casein, egg, or plant-based sources like pea, rice, or hemp protein. It can be easily mixed with water, milk, or added to smoothies to boost your protein intake. It's a quick and convenient way to ensure you're getting enough protein, especially after a workout when your body is particularly receptive to building muscle.
Leucine Supplements: Leucine is a crucial amino acid for muscle building and managing blood sugar levels. Your body doesn't produce leucine on its own, so it's essential to get it from your diet. Eggs are a good food source of leucine, but you can also find leucine supplements. Leucine supplements can be beneficial for ensuring you're getting enough of this critical amino acid to support muscle growth.
Omega-3 Fatty Acids: Omega-3 fatty acids play an important role in muscular health and may help build muscle mass. Food sources of omega-3 include fatty fish like salmon and tuna. However, if you don't eat fish regularly or prefer a plant-based source, you may consider taking an omega-3 supplement derived from algae.
Creatine Monohydrate: Creatine is a molecule that occurs naturally in the body and plays a role in energy production during high-intensity exercise. It's found primarily in meat and fish, but creatine monohydrate supplements are also available. Creatine supplements have been shown to improve strength and muscle mass, especially during resistance training.
It's important to remember that supplements should not replace a well-rounded diet. They are meant to supplement, not substitute, a balanced diet and regular exercise routine. Always speak with a healthcare professional or a registered dietitian before starting any new supplement to ensure it's safe and appropriate for your individual needs.
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Resistance training is key
Resistance training, in particular, is important for muscle growth. One study found that women who ate chicken and took part in resistance training sessions three times a week for 12 weeks saw a significant increase in muscle mass and strength. Another study found that men who took collagen peptides after resistance training experienced greater increases in muscle mass and strength than those who took a placebo.
Resistance training can also impact the types of food you should eat. For example, eating a whole egg after resistance training can increase protein synthesis and stimulate muscle growth. This is because egg yolks contain around 40% of the total protein in an egg. Similarly, eating Greek yoghurt after resistance training can help maximize muscle gains. This is because it contains more than twice the amount of protein in regular yoghurt.
It is recommended that exercising individuals looking to build muscle eat 1.4-2.0 g/kg of protein per day. This can be achieved by eating protein-rich foods such as chicken, eggs, cottage cheese, Greek yoghurt, and plant-based sources such as lentils, avocados, and buckwheat.
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Frequently asked questions
Salmon, chicken, eggs, cottage cheese, lentils, kefir, Greek yogurt, lean red meat, and tofu are all great sources of protein to build muscle.
Avocados, nuts, and fatty fish like salmon, tuna, and snapper are good sources of healthy fats that can help build muscle.
Consistency is key. It's important to eat every few hours to meet your nutrient needs and support weight gain.
Yes, it's important to be realistic and patient with your weight-gain goals. Keep in mind that your genes play a large part in your build, and some people put on muscle easier than others. Additionally, if you're considering eating mussels or raw shellfish, be aware of the potential health risks due to contaminants and toxins.
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