Logan Steele
Building muscle is not just about hitting the gym, but also about what you eat. Eating the right foods can help you build muscle, recover from training, and maintain energy levels. Nutrition and exercise go hand in hand when it comes to gaining muscle, and it's important to be realistic about your goals and patient with your progress. So, what should you be eating to support your muscle-building journey?
| Characteristics | Values |
|---|---|
| Protein | Lean meats like chicken, turkey, beef, fish, eggs, and dairy are great sources of protein. Soybeans, tofu, tempeh, beans, lentils, and nuts are good plant-based sources. |
| Carbohydrates | Whole grains like brown rice, whole-grain bread, and oatmeal are good sources of carbohydrates. Bananas, berries, and fruits are also beneficial. |
| Omega-3 Fatty Acids | Fatty fish like salmon, tuna, trout, and catfish are rich sources of omega-3s. Plant sources include chia seeds, flaxseed oil, and walnuts. |
| Vitamins & Minerals | Spinach and other cruciferous vegetables are packed with nutrients like calcium, potassium, and vitamins. Taro root, berries, and citrus fruits also provide essential vitamins and minerals. |
| Hydration | Drinking water before, during, and after workouts is crucial for transporting nutrients to the muscles. Watermelon juice before a workout can reduce muscle soreness. |
| Sleep | Adequate sleep is essential for muscle recovery, as it allows the body to repair and regenerate. |
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What You'll Learn
Lean meats and eggs
Eggs are another excellent source of protein, with around 6g of protein per egg. They also contain vitamins D and B2, as well as all nine essential amino acids. Studies have shown that eating whole eggs after a workout elicits a 40% greater muscle-building response than consuming egg whites alone. Additionally, eggs can be a good source of omega-3 fatty acids, which have anti-inflammatory benefits and can help reduce muscle damage caused by exercise.
It is recommended to consume 1.4 to 2 grams of protein per kilogram of body weight per day for muscle growth and maintenance. For those performing high-intensity resistance training, up to 3 grams of protein per kg of body weight may be beneficial. To ensure optimal muscle growth, it is also important to consume adequate carbohydrates, as they replenish glycogen stores in the muscles and help maintain energy levels.
In addition to lean meats and eggs, other food sources that can contribute to muscle growth and recovery include dairy products like yogurt, cheese, and milk, as well as whole grains like brown rice and bread, which provide both carbohydrates and fibre. Staying hydrated and getting enough sleep are also crucial for muscle recovery and growth.
It is worth noting that while red meats like steak and ground beef can provide quality protein, they are also sources of saturated fats. Therefore, it is generally recommended to consume lean meats and eggs as part of a balanced diet to support muscle health and overall well-being.
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Carbohydrates and fibre
Carbohydrates are essential to building muscle. They replenish glycogen stores in the muscles and liver and help avoid fatigue during training. Consuming carbohydrates post-workout spikes the levels of the anabolic hormone insulin, which drives the carbs into muscle cells, where they are stored as glycogen to be used for your next workout. Insulin also helps amino acids get into muscle cells to build muscle protein.
A general fitness programme requires 45% to 55% of daily calories to come from carbohydrates. It is recommended to eat 2-3 grams of carbohydrates per pound of body weight each day. Slower-burning carbs such as fruits, whole-grain bread, and oatmeal are good pre-workout choices, as they provide more energy and less fatigue during exercise, and they burn more fat while training.
Fast-digesting carbs, such as white bread, plain bagels, baked potatoes, and sports drinks, are better post-workout options. Bananas, oatmeal, and whole grains are also good sources of carbohydrates.
Fibre is another important component of a muscle-building diet. Taro root, spinach, and other cruciferous vegetables are high in fibre and contain many nutrients that help with muscle recovery. Beans and legumes are also fibrous and essential for a healthy gut, which is necessary for absorbing the nutrients, minerals, and supplements required to build muscle.
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Essential vitamins and minerals
Vitamins and minerals are essential for muscle growth and repair. They are also involved in energy metabolism, oxygen transport, bone health maintenance, and immune system stimulation.
Vitamin D, often referred to as the "sunshine vitamin," is produced by the body through exposure to sunlight. It helps maintain healthy bones, supports protein synthesis, promotes nutrient absorption, and is crucial for muscle operation. Vitamin D can also be obtained from fatty fish like tuna, mackerel, and salmon, as well as soy milk, beef liver, egg yolk, and cheese.
Vitamin B12 is vital for producing red blood cells, which are responsible for delivering oxygen to the muscles, making it key for muscle growth. B12 is commonly found in animal products such as red meat, eggs, poultry, dairy, and fortified foods. Vegans and vegetarians can obtain it from plant milks, soy, soya beans, and fortified cereals, or consider B12 supplements.
Vitamin B3, or niacin, is another important nutrient for muscle growth. It supports muscle pumps, promotes glucose metabolism, increases good cholesterol while limiting bad cholesterol, and supports healthy hormone production. B3 can be easily obtained from bananas, eggs, seeds, meats, and fish.
Vitamin C is essential for cell growth and tissue production, including collagen, and plays a critical role in rebuilding muscle after workouts. It is commonly found in citrus fruits like oranges and grapefruits, as well as green peppers, tomatoes, and cauliflower.
Minerals are also crucial for muscle health. Calcium, for example, is necessary for muscle contraction and bone strength. It is found in dairy products like milk, yoghurt, and cheese, as well as in plant-based sources like soy milk, tofu, and certain cereals. Other calcium-rich foods include almonds, bok choy, kale, and broccoli.
Zinc is important for protein synthesis and maintaining healthy testosterone levels, which aids in muscle growth. It is found in protein-rich foods and some plant foods.
Magnesium is key for muscle growth and health, supporting bone health, using glucose for energy, immune function, and regulating blood pressure and lung function.
Potassium is essential for proper nerve, muscle, and heart function, and it helps lower blood pressure.
A balanced diet that includes fruits, vegetables, whole grains, quality proteins, and healthy fats is key to ensuring adequate intake of these essential vitamins and minerals for muscle health.
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Healthy fats
Harvard University research indicates that omega-3 increases insulin sensitivity, resulting in less insulin in the bloodstream, which is beneficial as insulin boosts fat storage. Additionally, omega-3 fatty acids have anti-inflammatory properties, aiding in reducing post-workout pain, tenderness, and swelling.
To support any training program, including resistance training, it is recommended to include healthy fats in your diet, along with vitamins and minerals, and adequate hydration. This combination helps individuals perform well, recover from exercise, and maintain their overall health.
It is important to note that while seafood is a good source of omega-3, it can contain heavy metals like mercury. Therefore, it is advised to consume seafood in moderation, especially in the case of tuna. The Food and Drug Administration (FDA) recommends limiting the consumption of yellowfin and white tuna to once a week and avoiding bigeye tuna.
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Vegan protein sources
Gaining muscle on a vegan diet is possible, and there are many vegan protein sources to help you achieve your goals. A well-planned vegan diet can provide all the nutrients you need to build muscle and power your workouts.
Protein is an essential nutrient for muscle growth and repair. When performing resistance training or exercise, muscles break down protein, so it is important to replenish and provide the body with enough protein to synthesise and build muscle. To build muscle optimally, it is also important to consume enough carbohydrates. Carbohydrates replenish glycogen stores in the muscles and liver and help avoid fatigue during training.
Some vegan protein sources include tofu, tempeh, and most vegetarian meat alternatives, which are made from soy and provide around 36 grams of protein per 100g. Seitan, also known as wheat meat or wheat gluten, is another vegan protein source that closely resembles the look and texture of meat. It provides about 25 grams of protein per 100 grams and is also a good source of selenium, iron, calcium, and phosphorus. However, people with gluten-related disorders should avoid it.
Beans and legumes are also excellent sources of protein and work well as meat substitutes when combined with cereals like rice. For example, kidney beans contain around 8 grams of protein per 100g and 10 grams of fibre. Quinoa is another great option, providing 8-9 grams of protein per cooked cup and is a complete source of protein, which is uncommon among grains.
In addition to these sources, nuts, seeds, and soy beans are also good options to include in your diet. It is important to vary your plant protein sources and include multiple protein sources in one meal to ensure you are getting adequate protein.
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Frequently asked questions
Animal products are usually a great source of protein, especially lean meats like chicken and turkey. Eggs are also an excellent source of protein, with a single egg containing around 6g of protein. Other sources of protein include yoghurt, cheese, milk, oily fish such as tuna and salmon, and soy beans.
Carbohydrates are important to replenish glycogen stores in the muscles and liver and help avoid fatigue during training. Buckwheat is a seed that can be ground into flour and used in place of traditional flour. It contains plenty of fibre and other carbs, as well as vitamins and minerals.
There is no one-size-fits-all answer to this question. It's important to remember that you may gain some body fat while building muscle, and fluctuations in body fat are normal and healthy. To build muscle optimally, it is generally necessary to create a calorie surplus by consuming more calories than you burn.
