Nutrition is just as crucial as training when it comes to building muscle. Eating the right foods, hitting specific macronutrient targets, and maintaining a caloric surplus are essential to fueling your muscle-building goals.
Muscle growth requires a diet rich in protein, carbohydrates, and fats, with protein playing the starring role. Protein is essential for muscle repair and growth as it supplies the building blocks—amino acids—needed for muscle synthesis. Morton et al. (2018) highlight that a high-protein diet, coupled with resistance training, supports gains in muscle mass and strength. Aim for about 1.6–2.2 grams of protein per kilogram of body weight per day, adjusting as needed based on your individual goals and training intensity.
To ensure you’re gaining muscle rather than just weight, a caloric surplus calculator can help you determine the precise number of calories you need. This calculator considers factors such as age, weight, and activity level to help you achieve a manageable and effective surplus for muscle gain.
A balanced diet of whole foods is vital for sustainable muscle growth. Here are some nutrient-dense options that should be staples in a muscle-building diet (Medical News Today, “26 Muscle-Building Foods”):
Post-workout nutrition is also key for muscle recovery, as the period immediately following exercise is prime time for nutrient absorption. Foods high in protein and carbohydrates, like a protein shake with banana or chicken with rice, can kickstart recovery. Supplementing with protein powders, creatine, and branched-chain amino acids (BCAAs) is often beneficial for maximizing recovery and performance, as suggested by Kubala (Healthline).
For those pursuing muscle gains and body composition goals, bulking and cutting phases are fundamental. In a bulking phase, the goal is to eat at a caloric surplus to build muscle. A structured bulking meal plan includes high-protein, calorie-dense foods to support lean mass gains. When transitioning to a cutting phase, calories are reduced to eliminate body fat while preserving muscle, revealing the gains made during the bulk.
Mass gainer supplements, recommended by Kubala (Healthline), can be helpful during bulking for individuals who find it challenging to consume enough calories. Protein supplementation is also highly effective for muscle retention and building, as supported by the findings of Morton et al. (2018). This cyclical approach helps maintain a muscular and defined physique over time, especially for bodybuilders and athletes.
Category: Build Muscle
