Dominic Stone
Gaining muscle mass is not just about lifting weights at the gym. Nutrition and exercise go hand in hand to improve muscle mass and function. Eating a balanced diet with plenty of nutritious, high-protein foods is essential to building muscle. Some high-protein foods that aid muscle gain include salmon, chicken, quinoa, chickpeas, tofu, and tempeh. In addition to protein, carbohydrates are important to fuel your muscles. Quinoa, chickpeas, and brown rice are great sources of carbohydrates.
| Characteristics | Values |
|---|---|
| Protein-rich foods | Chicken, turkey, beef, eggs, fish, Greek yoghurt, cottage cheese, tempeh, lentils, quinoa, chickpeas, tofu, edamame, pulses, nuts, seeds, chocolate milk |
| Carbohydrates | Quinoa, chickpeas, brown rice, buckwheat, oats |
| Vitamins | B vitamins, B12, niacin, B6, vitamin A, vitamin K, folate, vitamin D |
| Minerals | Magnesium, phosphorus, manganese, calcium |
| Healthy fats | Omega-3 fatty acids |
| Calories | Peanuts, lean jerky |
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What You'll Learn
Animal proteins vs plant proteins
Animal proteins and plant proteins are both important sources of nutrition, particularly for muscle building and maintenance. However, there are key differences between the two. Animal proteins are considered "complete proteins", meaning they contain all the essential amino acids required by the body. These include lean poultry, fish, eggs, and red meat. On the other hand, plant proteins are often incomplete, lacking one or more essential amino acids. That said, plant proteins like soy, buckwheat, quinoa, chickpeas, and tofu are excellent sources of protein and offer other health benefits.
Complete proteins are crucial for muscle building as they provide all the essential amino acids needed for muscle growth and repair. Animal proteins, being complete proteins, have been linked to increased lean muscle mass and a reduction in age-related muscle loss. A meta-analysis found that animal protein intake favoured lean mass gains, especially in younger adults. Chicken, for instance, is a good source of B vitamins, which may enhance physical performance and support optimal muscle gain. Similarly, eating high-protein foods like chicken after a workout can promote fat loss and increase muscle mass and strength.
However, a diet rich in plant proteins has been associated with a reduced risk of stroke, heart disease, and early death. Plant-based diets are also linked to lower levels of type 2 diabetes and better weight management. Phytochemicals, substances found in plants, may help prevent cancer, and the high fibre content can aid in weight control and gut health. Soy protein, in particular, has been found to result in similar muscle mass and strength gains as animal protein, according to a recent meta-analysis. Thus, a varied diet that includes both nutrient-dense plant proteins and lean animal proteins may be ideal for overall health and muscle maintenance.
While protein is essential for muscle building, it's also important to consume adequate carbohydrates to replenish glycogen and avoid fatigue. Additionally, creating a calorie surplus is necessary for optimal muscle growth, as it ensures sufficient energy for muscle-building processes. Finally, certain foods like oily fish provide additional benefits for health and exercise due to their content of omega-3 fatty acids, which may support muscle health and growth.
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Carbohydrates for energy
While protein-rich foods are essential for building muscle mass, carbohydrates play a crucial role in supporting and maximising muscle development. Carbohydrates provide the body with energy, support recovery, and aid in muscle growth.
When you consume carbohydrates, they are broken down into glucose, which your muscles use for energy. Without adequate carbohydrate intake, your body may struggle to maintain energy levels during workouts, leading to fatigue and reduced performance. This is because muscle contractions during resistance training rely primarily on the anaerobic glycolysis pathway for energy, as there is insufficient oxygen to rely on the aerobic system and fatty acids. Therefore, glucose and glycogen are the primary energy substrates to fuel anaerobic exercise.
Consuming carbohydrates post-workout helps restore glycogen levels quickly, speeding up recovery and preparing your muscles for the next training session. When paired with protein, carbohydrates enhance muscle repair by facilitating the delivery of amino acids to the muscle cells, promoting muscle growth.
It is important to consume adequate carbohydrates to maintain a hormonal environment conducive to building muscle and avoiding muscle loss. This protein-sparing" effect ensures that the protein you consume is used for muscle repair and growth, rather than being converted into energy.
To support an active lifestyle, it is beneficial to include complex carbohydrates in your diet. Complex carbohydrates, such as whole grains, oats, and sweet potatoes, provide a steady, slow-release source of energy. They are rich in fibre and provide long-lasting energy, fuelling your activities throughout the day.
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Micronutrients and minerals
Micronutrients are essential for supporting your performance and muscle-building goals. They can directly affect your energy levels, muscle recovery and maintenance, and may even reduce your risk of injury.
Vitamin B12, for instance, is important for the production of red blood cells, which deliver oxygen to your muscles. It also assists in protein synthesis for muscle building and repair. Good sources of vitamin B12 include poultry, meat, fish, and dairy.
Vitamin D is another critical micronutrient for muscle function. It helps with the absorption of calcium and phosphorus, which are vital for muscle contraction and energy creation. Fortified foods like orange juice, plant milk, and cereals are excellent sources of vitamin D for vegans, while meat, seafood, and eggs are good options for non-vegans.
Calcium is required for every muscle contraction, including your heartbeat. It also plays a role in energy creation and muscle health. Dairy products like cheese, yogurt, and milk are rich sources of calcium, as are almonds, sardines, tofu, and fortified alternative milks.
Magnesium is a key mineral for athletes as it aids in muscle relaxation, prevents cramps, supports growth factor production, regulates blood sugar, and boosts immunity. Leafy greens, beans, legumes, nuts, seeds, and whole grains are excellent sources of magnesium.
Zinc is also important for muscle recovery, as it plays a role in immune function, protein synthesis, and wound healing. Shellfish and meat are the best sources of zinc, while plant-based diets can obtain it from fortified foods, nuts, and beans.
Other important micronutrients for muscle health include potassium, selenium, omega-3s, biotin, vitamins K, E, C, and other B vitamins. These vitamins and minerals can be obtained from a balanced diet that includes a variety of whole foods.
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Calorie surplus
Building muscle requires a sufficient amount of protein in the diet. Examples of high-protein foods include salmon, chicken, quinoa, chickpeas, tofu, and Greek yoghurt. However, protein alone is not enough. To build muscle, it is also important to consume a calorie surplus—that is, to take in more calories than you burn.
Bodybuilders often employ a strategy called "bulking" to increase their muscle mass. Bulking involves consuming excess calories to build muscle. This can be done healthily by limiting highly processed, nutrient-poor foods and focusing on nutrient-dense, whole foods. These include fruits, vegetables, starchy vegetables, grains, and seafood.
It is important to note that not all calories are equal. The proportion of calories from protein should remain at 30–35% to support optimal muscle growth. Carbs should comprise the largest percentage of your diet, followed by protein and fat. Many people view bulking as unhealthy because it can increase fat mass, particularly when the calorie surplus is too high.
Additionally, it is worth noting that if you have excess body fat, you may not need a calorie surplus to build muscle. In this case, you can be in a slight deficit and still build muscle, as your body has enough energy supply to facilitate protein synthesis. However, if your client is not meeting their caloric needs for growth and repair, they will not gain bigger, stronger muscles.
Finally, while nutrition is essential, it is also crucial to progressively increase the load and stress on the targeted muscles to achieve mass gains. This is known as the progressive overload principle. It is important to balance this with adequate recovery time, as overdoing it can result in lost muscle mass.
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Resistance training
To effectively incorporate resistance training into your fitness routine, it's important to understand certain key concepts:
- Repetitions or Reps: This refers to the number of times you continuously repeat a specific exercise without resting. For instance, performing 15 squats without stopping.
- Sets: A set is a group of repetitions performed consecutively, followed by a rest period. For example, performing two sets of 15 squats means doing 15 squats, resting, and then doing another 15 squats.
- Rest: Rest periods are crucial for muscle recovery. It is recommended to rest for up to 48 hours before working the same muscle group again.
- Intensity: The intensity of your resistance training depends on the weight or resistance used. It's important to gradually increase the intensity to challenge your muscles and promote growth.
- Frequency: Consistency is key when it comes to resistance training. It's recommended to incorporate resistance training into your routine at least two days a week, with rest days in between.
- Bicep curls using resistance bands: Stand on the band and hold both ends with your hands. Pull your hands up while keeping your elbows bent at your sides.
- Chest press with resistance bands: Wrap the band behind your back and hold both ends with your hands at your sides. Push the band forward while keeping your elbows bent and then return to the starting position.
- Standing row with resistance bands: Wrap the band around a sturdy object and stand to create tension.
- Bodyweight exercises: Squats, push-ups, chin-ups, sit-ups, and leg raises are all effective bodyweight resistance exercises.
In addition to resistance training, nutrition plays a crucial role in building muscle mass. A diet rich in protein, carbohydrates, and essential vitamins and minerals is essential for muscle growth and recovery. Here are some food groups to consider:
- Protein-rich foods: Chicken, turkey, salmon, quinoa, chickpeas, tofu, and Greek yogurt are excellent sources of protein, which is crucial for muscle repair and growth.
- Carbohydrates: Carbohydrates are important for replenishing glycogen stores and providing energy during workouts. Buckwheat, for example, provides carbohydrates along with protein and fibre.
- Vitamins and Minerals: B vitamins, such as those found in chicken, eggs, and buckwheat, are essential for energy production and optimal muscle function. Vitamin B12, in particular, supports nerve and blood cell health, aiding in exercise performance. Omega-3 fatty acids, found in oily fish like tuna, may also promote muscle health and growth.
- Calories: Creating a calorie surplus by consuming more calories than you burn can support muscle gain. Foods like peanuts can be a healthy way to increase your calorie intake and provide additional nutrients.
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Frequently asked questions
High-protein foods such as salmon, chicken, quinoa, chickpeas, tofu, eggs, cottage cheese, tempeh, lentils, and Greek yoghurt are great for building muscle.
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.
Yes, tempeh, quinoa, chickpeas, lentils, and tofu are plant-based foods that can help build muscle.
Yes, in addition to protein, carbohydrates are important for building muscle as they provide energy for your body and help replenish glycogen. Vitamins B6, B12, niacin, and omega-3 fatty acids may also support muscle health and performance.
