Building muscle requires a combination of consistent resistance training and a strategic diet plan. The right nutrition provides your body with the necessary building blocks to repair and grow muscle tissue, fuel workouts, and optimize recovery. This article delves into the key elements of a muscle-building diet, offering insights into macronutrient ratios, food choices, meal timing, and the role of supplements.
The Fundamentals of a Muscle-Building Diet
To effectively gain muscle, you need to address several key areas:
Sufficient Protein Intake
Proteins are made up of amino acids, which are the building blocks of protein. Strength training workouts cause microtears in muscle tissues. During recovery, your body stitches the muscles together and builds new tissue, a process that requires protein - your body’s building block. It’s made up of a combination of 20 amino acids, and each plays a unique role. For example: Leucine, isoleucine, and valine are essential for muscle growth, strength, and repair. Aim for 0.7-1 gram of protein per pound of body weight per day for muscle repair and growth. For example, a 150-pound person should consume 105 grams of protein per day to support muscle growth (0.7 grams of protein x 150 pounds = 105 grams of protein daily).
Try to incorporate complete proteins - protein targets that contain all nine amino acids our bodies cannot produce on their own - into your diet as much as possible. If you’re eating a plant-based diet, you may want to double up on protein powder to ensure you’re getting enough leucine to trigger muscle protein synthesis.
Caloric Surplus
To gain muscle, you need to take in more calories than you burn in a day (also known as a caloric surplus). In a surplus, your daily caloric intake is greater than your total daily energy expenditure (TDEE). To calculate your TDEE, multiply your base metabolic rate by your activity level. To support lean muscle growth, a 250-500 calorie surplus each day is generally recommended.
Read also: The Hoxsey Diet
Carbohydrates for Energy
Similar to eating enough calories throughout the day, carbs work together with protein for muscle repair and recovery. They’re also your body’s main target of energy, and they provide the fuel you need to power strength training and resistance workouts that increase muscle mass. All the carbs you consume are turned into glucose (sugar) to fuel your body. This is why eating carbs and sugar before your workout can help you train longer - and achieve your health and fitness goals. Prioritize sugar from carbohydrates like fruits, vegetables, whole grains, and dairy to give your body the energy it needs and avoid the effects of overtraining.
Macronutrient Ratios for Muscle Gain
Macronutrients - aka protein, carbs, and fats - are the three major targets of nutrients our bodies need for energy. Rather than limiting or avoiding certain foods, counting your macros is another strategy that can help you plan your diet around the amount of protein, carbs, and fats you need to sustain and grow muscle mass. Each macronutrient is equal to a specific number of calories:
- Fat: 1 gram of fat is 9 calories
- Protein: 1 gram is 4 calories
- Carbohydrates: 1 gram is 4 calories
The best diet for muscle gain is about 25% protein, 50% carbs, and 25% fat.
Food Choices for Muscle Growth
Numerous foods can help you gain lean muscle. Many of them are high in protein and allow your muscles to recover and grow after you have been active. It’s also important to consume carbohydrates and fats to provide fuel for exercise and physical activity. Here's a breakdown of food categories and specific examples:
Protein Sources
- Eggs: Eggs contain large amounts of the amino acid leucine. This is particularly important for maximizing how your body synthesizes protein for muscle gain. Eggs also contain a range of other nutrients that could help build muscle, such as phospholipids, omega-3 fatty acids, cholesterol, and vitamin D.
- Salmon: Salmon is a great choice for muscle building and overall health. Each 3-ounce (85-g) serving of salmon contains about 17 g of protein, 1.5 g of omega-3 fatty acids, and several important B vitamins. Omega-3 fatty acids play an important role in muscular health. Research suggests that taking 2 g of omega-3 fatty acid supplements per day may help build muscle mass.
- Chicken Breast: Chicken breasts are often considered a staple for gaining muscle because they’re packed with protein. Each 3-ounce (85-g) serving contains about 26.7 g of high quality protein. Chicken breasts also contain generous amounts of the B vitamins niacin and B6. These vitamins may help your body function properly during the physical activity that’s necessary for optimal muscle gain. A 2018 study found that eating high protein foods like chicken after exercising may help promote fat loss while increasing muscle mass and strength.
- Greek Yogurt: Greek yogurt often contains approximately double the amount of protein as regular yogurt. Greek yogurt is a good snack anytime, but eating it after a workout or before bed may be more beneficial. This is due to its mixture of fast- and slow-digesting proteins.
- Tuna: Tuna contains nearly 20 g of protein per 3-ounce (85-g) serving. It also has high amounts of vitamin A and several B vitamins, such as B12, niacin, and B6. These nutrients are important for optimal health, energy, and exercise performance. Additionally, tuna provides large amounts of omega-3 fatty acids, which may support muscle health. This may be beneficial for older adults because it could help slow the loss of muscle mass and strength that occurs with age.
- Lean Beef: Beef is packed with high quality protein, B vitamins, minerals, and creatine. Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with physical exercise. Consider choosing beef that supports muscle gain without providing too many extra calories. For example, 3 ounces (85 g) of 70% lean ground beef contains 235 calories and 16 g of fat. However, the same amount of 95% lean ground beef contains slightly more protein, but only 148 calories and 6 g of fat.
- Shrimp: Shrimp are almost pure protein. Each 3-ounce (85-g) serving contains 19 g of protein, 1.44 g of fat, and 1 g of carbs. Like many other animal proteins, shrimp contains a high amount of the amino acid leucine. This is necessary for optimal muscle growth. Adding shrimp to meals is an easy way to get muscle-building protein without adding too many additional calories.
- Cottage Cheese: One cup (226 g) of low fat cottage cheese packs 28 g of protein, including a hearty dose of the important muscle-building amino acid, leucine. Like other dairy products, cottage cheese can be purchased with varying fat content. High fat versions like creamed cottage cheese have more calories. It’s best to choose the type that suits your caloric needs.
- Turkey Breast: A 3-ounce (85-g) serving of turkey breast contains around 26 g of protein and almost no fat or carbs. Turkey is also a good source of the B vitamin niacin, which helps process fats and carbohydrates in your body.
- Tilapia: Tilapia is another protein-packed seafood item. A single (87 g) fillet provides around 23 g of protein, along with good amounts of vitamin B12 and selenium. Vitamin B12 is important for the health of your blood cells and nerves. This may help you perform the exercise you need to gain muscle.
- Pork Tenderloin: Pork tenderloin is a lean cut of meat that provides 23.1 g of protein and only 2 g of fat per 4 ounces (113 g). Some research from 2014 has shown that pork has effects similar to those of other muscle building foods, such as beef and chicken.
- Lean Jerky: When you’re on the go, you may want high quality protein from meat such as lean jerky. Most fat is removed from lean jerky during processing, so almost all calories in jerky come directly from protein. These animal sources of protein are high in quality and stimulate lean muscle growth.
- Cow’s Milk: Cow’s milk provides a mix of protein, carbohydrates, and fats. Similar to other dairy products, milk contains both fast- and slow-digesting proteins. Studies suggest that drinking cow’s milk may help promote lean muscle mass and strength when combined with resistance training.
- Bison: Similarly to beef, bison provides about 22 g of protein per 3-ounce (85-g) serving. However, a 2013 study found that bison may be better than beef in terms of the risk of heart disease. Replacing some beef with bison is an option if you like to eat red meat as part of your muscle building diet but also worry about your heart health.
- Tofu: Tofu is produced from soy milk and is often used as a meat substitute. Soy protein, found in foods like tofu and soybeans, is considered one of the highest quality plant proteins. Each half-cup (124-g) serving of raw tofu contains 10 g of protein, 6 g of fat, and 2 g of carbohydrates. Tofu is also a good source of calcium, which is important for proper muscle function and bone health.
Carbohydrate Sources
- Quinoa: Cooked quinoa contains about 40 g of carbs per cup (185 g), along with 8 g of protein, 5 g of fiber, and hearty amounts of magnesium and phosphorus. Magnesium plays an important role in the function of your muscles and nerves, both of which are used every time you move.
- Brown Rice: Although cooked brown rice provides only 6 g of protein per cup (202 g), it has the carbohydrates you need to fuel your physical activity. Consider eating healthy carb sources like brown rice or quinoa in the hours leading up to exercise. This may allow you to exercise harder, providing your body with a greater stimulus for your muscles to grow. Plus, some research suggests that rice protein supplements can produce as much muscle gain as whey protein during a weight training program.
- Buckwheat: Buckwheat is a seed that can be ground into flour and used in place of traditional flour. One cup (168 g) of cooked buckwheat groats contains around 6 g of protein, along with plenty of fiber and other carbs. Buckwheat has become a popular health food due to its impressive vitamin and mineral content. It contains high amounts of B vitamins, magnesium, manganese, and phosphorus. These vitamins and minerals can help your body stay healthy and able to perform muscle building exercises.
- Beans: Many different types of beans can be part of a diet for lean muscle gain. Popular varieties like black, pinto, and kidney beans contain around 15 g of protein per cup (about 172 g) of cooked beans. What’s more, they’re excellent sources of fiber, B vitamins, magnesium, phosphorus, and iron.
- Chickpeas: Chickpeas, also known as garbanzo beans, are a good source of carbs and protein. Each 1-cup (164-g) serving of canned chickpeas contains around 15 g of protein and 45 g of carbs, including 13 g of fiber. As with many plants, the protein in chickpeas is considered lower quality than that in animal sources. However, it can still be part of a balanced muscle-building diet.
- Edamame: Edamame is the term for immature soybeans. They’re found in pods and served in a variety of dishes. One cup (155 g) of frozen edamame provides around 18 g of protein and 8 g of fiber. It also contains large amounts of folate, vitamin K, and manganese. Among other functions, folate helps your body process amino acids, the building blocks of protein. It may also be important for optimal muscle mass and strength, particularly in older adults.
Healthy Fat Sources
- Almonds: One ounce (28 g) of roasted almonds provides 6 g of protein and large amounts of vitamin E, magnesium, and phosphorus. Among other roles, phosphorus helps your body use carbohydrates and fats for energy at rest and during exercise. As with peanuts, almonds should be consumed in moderation due to their high calorie content. Half a cup of blanched almonds contains more than 400 calories.
- Peanuts: Peanuts contain a mix of protein, fat, and carbs. A 1-ounce (28-g) serving contains 7 g of protein, 6 g of carbs, and large amounts of unsaturated fat. This serving size of peanuts also contains around 166 calories. If you’re having a hard time getting enough calories to drive your muscle gain, eating peanuts could be a good way to get some extra calories and nutrients.
Other Important Foods
- Scallops: Like shrimp, tilapia, and lean poultry, scallops provide protein with very little fat. If you’re looking to add protein to your diet without consuming too many calories, these very lean sources of protein may be good choices. Three ounces (85 g) of scallops provide around 17 g of protein and fewer than 100 calories.
- Soybeans: Iron plays a role in the function of organs, bones, and muscle building. It’s used to store and transport oxygen in your blood and muscles. However, iron deficiency can impair these functions.
Sample Meal Plan for Bodybuilding
Below is a sample 7-day meal plan for bodybuilding. These foods provide the balance of macronutrients that a person needs to maintain health while following a body-building exercise program. The quantity of each food will vary based on the person’s gender, size, age, and, most importantly, whether they are in the bulk phase of building muscle or the cutting phase of losing body fat while preserving muscle.
Read also: Walnut Keto Guide
Day 1
- Breakfast: scrambled eggs, stir-fried veggies, and oatmeal
- Snack: whey protein shake
- Lunch: grilled chicken breast, mixed greens, and baked sweet potato
- Snack: hard-boiled egg(s), carrot sticks, and whole grain crackers
- Dinner: broiled fish, green beans with brown rice
Day 2
- Breakfast: protein pancakes with fresh berries
- Snack: apple slices and almonds
- Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans and a side of roasted potatoes
- Snack: protein shake
- Dinner: shrimp stir-fried with bell pepper and brown rice over spinach
Day 3
- Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries
- Snack: protein shake
- Lunch: grilled fish with a spinach salad, quinoa and broccoli
- Snack: egg white omelet with bell peppers and mushrooms, and an English muffin
- Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad
Day 4
- Breakfast: oatmeal with berries and scrambled eggs
- Snack: turkey breast with carrots and celery and a baked potato
- Lunch: sirloin steak with broccoli and mushrooms
- Snack: apples with natural nut butter and a turkey in a whole wheat pita with hummus
- Dinner: broiled fish, brown rice, and a mixed green salad
Day 5
- Breakfast: protein shake with oatmeal
- Snack: hard-boiled egg whites with sliced peppers, hummus, cucumbers, and whole grain crackers
- Lunch: grilled chicken with white bean, quinoa and tomato salad
- Snack: Greek yogurt with berries and nuts
- Dinner: grilled fish with quinoa and green beans
Day 6
- Breakfast: scrambled egg whites with cheese, peppers, herbs, and whole grain bread
- Snack: protein shake
- Lunch: grilled chicken breast with bell peppers, black beans, corn and onions over romaine lettuce
- Snack: apple and almonds
- Dinner: sirloin steak with sweet potato and asparagus
Day 7
- Breakfast: Greek yogurt with whole grain granola and berries
- Snack: turkey breast with carrots and celery sticks
- Lunch: grilled chicken breast over spinach with quinoa, sliced strawberries and almonds
- Snack: protein shake and carrots with hummus
- Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice
The Role of Supplements
While any good diet should focus on whole foods, dietary supplements can sometimes be beneficial. Supplements can play an important role in providing nutrients to a bodybuilder. Protein shakes could help you get more protein into your diet if you have trouble getting enough protein from foods. Dairy protein powders, such as whey and casein, are some of the most popular. Other protein powders use soy, pea, beef, or chicken protein.
According to a recent review that examines the cautions of taking supplements, specific ones that may help a bodybuilder include:
- creatine monohydrate
- beta-alanine
- omega-3 supplements
There is some debate about whether protein shakes are necessary for bodybuilding. Protein shakes can help people who cannot get all the protein they need from their daily diet. A person may want to avoid shakes with excessive added sugar unless it is consistent with their nutritional needs.
When choosing any supplement, a person should note that the regulation of the supplement industry by the Food and Drug Administration (FDA) is not as strict as for pharmaceuticals. People should look for supplements that verify their products using a third party. They should also seek advice from their doctor or nutritionist when choosing a supplement or shake. Examples of third-party testing agencies include:
- Consumer labs
- NSF
- USP
Bulking vs. Cutting: Tailoring Your Diet
Bodybuilding differs from powerlifting or Olympic lifting in that it’s judged on a competitor’s physical appearance rather than physical strength. As such, bodybuilders aspire to develop and maintain a well-balanced, lean, and muscular physique. To do this, many bodybuilders start with an off-season followed by an in-season way of eating, referred to as a bulking and cutting phase.
Read also: Weight Loss with Low-FODMAP
During the bulking phase, which can last months to years, bodybuilders eat a high calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible. The following cutting phase focuses on losing as much fat as possible while maintaining muscle mass developed during the bulking phase. This involves specific changes in diet and exercise over 12-26 weeks.
Calculating Calorie Needs for Bulking and Cutting
The easiest way to determine how many calories you need is to weigh yourself at least 3 times a week and record what you eat using a calorie tracking app. If your weight stays the same throughout the week, the amount of calories you eat is considered your “maintenance” level. You’re not losing or gaining weight but maintaining it. Aim to increase your calorie intake by about 15% during your bulking phase. Decrease your maintenance calories by about 15% to transition from a bulking to a cutting phase.
Plan to revisit your calorie goals every month to account for changes in your weight. Increase your calories as you gain weight in the bulking phase and decrease your calories as you lose weight in the cutting phase for continued progression. It’s important to avoid losing or gaining more than 0.5-1% of your body weight per week. This ensures you don’t lose too much muscle during the cutting phase or gain too much body fat during the bulking phase.
Maintaining Macronutrient Ratios
This is the ratio between your protein, carbohydrate, and fat intake. Protein and carbs contain 4 calories per gram (g), and fat contains 9. Your macronutrient ratio will stay the same regardless of whether you’re in a bulking or cutting phase. A typical diet includes:
- 30-35% calories from protein
- 55-60% calories from carbs
- 15-20% calories from fat
It’s best to consult a registered dietician to determine your individual needs and ensure your diet is nutritionally adequate.
Potential Risks and Considerations
There are some risks associated with bodybuilding. One risk is overtraining, which could lead to injury or even illness. Another risk of bodybuilding is that some participants may have body dissatisfaction and eating disorders. A 2021 study found a correlation between eating disorders, body dissatisfaction, and body dysmorphic disorders in female bodybuilders. The researchers indicate a need for more research and prevention strategies to help those affected.
Low levels of body fat can negatively affect sleep and mood. To prepare for a bodybuilding competition, competitors develop extremely low body fat levels, with males and females typically reaching body fat levels of 5-10% and 10-15%, respectively. A low level of body fat, combined with low calorie intake, has been shown to decrease sleep quality, negatively affect mood, and weaken the immune system in the weeks leading up to a competition. These effects may also last for several weeks afterward.
Anabolic steroids can have adverse effects. This misleads many people into believing they can achieve the same muscular look by taking the advertised supplement. In turn, many bodybuilders, especially those beginning their journey, develop unrealistic expectations of what they can accomplish naturally. This may lead to body dissatisfaction and, eventually, the urge to try anabolic steroids. However, anabolic steroids are very unhealthy and linked to several risks and side effects. In addition to being illegal to possess in the US without a prescription, using anabolic steroids can increase your risk of heart disease, decrease fertility, and result in mental health conditions like depression.