Logan Steele
Building muscle requires a combination of physical exercise and a diet rich in specific nutrients. While strength training, light cardio, and resistance training are essential for muscle growth, eating nutrient-dense, whole foods is equally important. This includes consuming adequate protein, which is a key macronutrient composed of amino acids that support muscle growth and repair. In addition to protein, other nutrients such as omega-3 fatty acids, B vitamins, calcium, magnesium, and potassium play a crucial role in muscle development and overall health.
| Characteristics | Values |
|---|---|
| Nutrients | Protein, amino acids, calcium, magnesium, potassium, omega-3 fatty acids, vitamins, antioxidants, creatine |
| Foods | Chicken, salmon, eggs, beans, chickpeas, quinoa, tofu, buckwheat, peanuts, yoghurt, cheese, milk, lean meats, oily fish, whole grains |
| Water | Essential for hydration and nutrient absorption |
| Sleep | Important for muscle recovery |
| Calories | A surplus of 350-500 calories per day recommended for muscle gain |
| Protein | Recommended 1.4-2 g of protein per kg of body weight per day; UK recommendation is 0.75g per kg of body weight |
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What You'll Learn
Protein
It is recommended that individuals consume 1.4 to 2.0 grams of protein per kilogram of body weight per day to help maximise muscle mass. In the UK, adults are advised to consume a minimum of 0.75 grams of protein for each kilogram they weigh to prevent adverse health effects from protein deficiencies.
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Carbohydrates
The amount of carbohydrates stored inside muscles, called muscle glycogen, can determine whether or not muscles remain in an anabolic, or muscle-building, state. When glycogen stores are full, the chances of faster recovery and improved growth markedly increase.
Consuming a carbohydrate supplement as soon after exercise as possible is helpful in replenishing glycogen stores. This ensures that the muscle tissue worked has the energy it needs to recover and repair. It is recommended to consume 1.2-1.5 grams of carbohydrates per kilogram of body weight per hour during longer exercise sessions. Eating carbohydrates before training helps power your workout and protects against the breakdown of muscle tissue. Carbohydrates eaten after training refill muscles with glycogen before they can increase body fat storage.
The number of carbohydrates a person should consume to promote muscle growth can vary from one person to another. Carb cycling involves consuming more carbs on high-activity days and lowering carbohydrate intake by as much as 25% on rest or low-activity days. Eating multiple daily meals leads to greater glycogen storage with less fat storage. For example, eating 450 grams of carbohydrates daily, divided into three meals, will result in some being stored as fat. Splitting the same daily amount evenly among six meals (75 grams per meal) will result in greater glycogen storage for better growth and fewer carbs stored as body fat.
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Vitamins
Vitamin B12 is another critical vitamin for muscle growth. It helps the body produce red blood cells and deliver oxygen to the muscles, enabling them to grow faster and more efficiently. B12 is commonly found in animal products like fish, liver, red meat, and dairy. However, vegans and vegetarians can obtain it from plant milks, soy, soya beans, and fortified cereals, or through supplementation.
Vitamin C is also important for muscle growth. It is a vital ingredient in cell growth and tissue development, which are crucial for muscle recovery after intense workouts. Vitamin C is present in many foods, including citrus fruits like oranges, kiwis, and grapefruit, as well as bell peppers, strawberries, tomatoes, and cruciferous vegetables like broccoli and cabbage.
Additionally, vitamin B3 (niacin) supports muscle growth and is popular among bodybuilders and fitness models. It can be found in bananas, eggs, seeds, meats, and fish.
While not a vitamin, iron, a mineral, is also important for muscle health. It helps produce haemoglobin, which transports oxygen from the lungs to the rest of the body, including the muscles. Iron is found in poultry, meat, dairy, and fish.
IV therapy is a popular method for delivering high concentrations of these vitamins and nutrients directly into the body, aiding in muscle growth and overall health.
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Minerals
Calcium is a mineral that is important for muscle contraction and nerve transmission. It is also important for bone health, as it is stored in bones and teeth to keep them strong. During exercise, if your body runs low on calcium, you may experience fatigue.
Magnesium is a natural calcium blocker and helps your muscles relax after contracting. It is naturally present in many foods and is also available as a dietary supplement.
Sodium is another mineral that is essential for muscle function. It helps control the body's fluid balance and nerve impulses.
Zinc is a mineral that is found in cells throughout the body and is important for cell development and protein synthesis. It also helps the immune system fight off invading bacteria and viruses.
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Amino acids
EAA play a pivotal role in protein synthesis, which is the process of translating genetic information encoded in DNA into specific amino acid sequences to form unique and functional protein structures. This process is crucial for muscle growth and repair, as muscle tissue is in a constant state of protein synthesis and breakdown, adapting to exercise and maintaining muscle health.
Deficiencies or imbalances in EAA can disrupt protein synthesis, leading to impaired muscle function and suboptimal growth. Therefore, proper supplementation with EAA is vital for enhancing net protein balance, promoting muscle anabolism, and preventing muscle wasting, especially in ageing individuals or those with certain diseases.
The amino acid leucine, for example, is a key regulator of the mammalian target of rapamycin (mTOR) signalling pathway, which governs muscle protein synthesis. Additionally, branched-chain amino acids (BCAA) and glutamine have been found to regulate skeletal muscle metabolism, enhance lean body mass, and reduce exercise-induced muscle damage.
Foods that are rich in amino acids include animal products such as chicken, turkey, and eggs, which also contain other nutrients beneficial for muscle development.
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Frequently asked questions
Protein is a key macronutrient for muscle growth and repair. It is packed with amino acids that your body does and doesn't produce.
Lean meats like chicken and turkey are great sources of protein. Eggs, salmon, Greek yogurt, skim milk, beans, and chickpeas are also high in protein.
The amount of protein you need depends on your body weight and workout routine. The International Society of Sports Nutrition advises a daily intake of 1.4 to 2.0 grams of protein per kilogram of body weight for most exercising individuals.
Creatine is a naturally occurring molecule in the body that provides energy for muscles and other tissues. Taking creatine supplements can increase muscle creatine content and promote muscle gain.
In addition to protein, you need carbohydrates to replenish glycogen and avoid fatigue. Calcium, magnesium, and potassium are also important electrolytes for muscle contraction and relaxation.
