What to Eat for Muscle Gain
A common goal among athletes is to gain muscle. Whether it is to become stronger or for physical appearance, people are always looking for ways to improve muscle mass and definition. Primarily, many prioritize their efforts in the gym, working different muscle groups as they tirelessly rack up weights on machines, overlooking other crucial aspects. However, lifestyle choices, specifically those of nutrition, play an equally important role in muscle progression and cannot be overlooked. When it comes to increasing muscle mass, the name of the game is calorie intake, macronutrients, and timing.
Calorie Intake:
In order to increase mass, aim for a calorie surplus, meaning more calories are consumed than exhausted. If the opposite occurs, the body falls into a calorie deficit, pushing the body into a catabolic state which is not conducive to muscle growth. To start, aim for a 300-500 calorie surplus above your normal maintenance rate (Amount of calories needed to stay at the same weight). This increase in calorie intake is best accomplished by consuming energy-dense foods, or foods with high levels of calories per gram, such as nuts, grains, and fats. It may be important to note that foods high in fiber, such as fruits and vegetables, while extremely beneficial for health, may be best kept at a minimum when prioritizing bulking. This is because fiber takes longer to digest and reduces appetite, which in turn minimizes overall calorie intake. Similarly, liquids should not be consumed while eating, as it leaves less room in the stomach for food (It is important to have proper fluid intake throughout the day though). Tools such as calorie calculators may be helpful when estimating calorie needs.
Macronutrients:
However, whilst trying to achieve calorie goals, it is important to note that it does not equate to binging on junk food; consuming a variety of macronutrients should also be a priority. Proteins, carbohydrates, and fats all play a vital role in building muscle. A good general rule to follow, as indicated by Jim Stoppani and Joe Wuebben's article "10 Nutrition Rules...", is that "20%-30% of these calories should come from protein, 40%-60% from carbs and 20%-30% from fat."
Proteins contain essential amino acids for the building blocks of muscles; it is advised to consume at least a gram of protein per pound of body weight daily for growth. A list of ideal proteins include:
Eggs
Salmon
Chicken Breast
Greek Yogurt
Shrimp
Legumes
Cottage Cheese
Nuts
Carbohydrates are key for providing fuel for muscle growth as they help provide energy for exercise. Typically they are stored as glycogen. It is advised to consume 2 to 3 grams of carbohydrates per pound of body weight daily for growth. Slower-digesting carbs should be eaten for most meals and before workouts to sustain energy; fast-digesting carbs should be eaten post-workout to drive an insulin spike, which drives amino acids into muscle cells. A list of ideal carbohydrates include:
Quinoa
Rice
Chickpeas
Oats
Barley
Pasta
Bagels
Legumes
Fats help maintain optimal testosterone levels, a hormone that increases muscle protein synthesis. While in a growth phase, 5 to 10% of fat calories should be saturated. A list of ideal fats include:
Avocado
Red meat
Cheese
Olive Oil
Dark Chocolate
Fish
Nuts
Sunflower Seeds
To learn more about macros, take a look at our previous article linked here.
Timing:
Finding an optimal schedule for eating is unique to the individual, but listed below are a few tips when it comes to food portioning throughout the day.
Eat 5 to 8 times a day, or every 2 to 3 hours - This ensures a steady intake of energy and macronutrients throughout the day. Aim to keep meals the same size, since feasting during one meal can lead to ingesting more calories than what can be processed at a given time, resulting in body fat instead of lean muscle growth.
Drink a pre-workout shake roughly 30 minutes before and a post-workout shake within 60 minutes after completing the workout. Pre and post-workout shakes, each with at least 20 grams of proteins, help prepare muscles for training and recovery. It has been shown that liquid meals are absorbed faster.
Eat proper foods before bedtime - To prepare the body for the nightly fast, consume slow-digesting proteins and healthy fats, either through protein shakes, cottage cheese, etc. to provide a steady source of fuel throughout the night. This will prevent the body's tendency to use muscle for fuel.
Supplements:
Supplements may also be taken to boost muscle growth. Some include:
Protein shakes - As stated above, protein shakes aid in preparing and recovering the body during a workout.
Creatine - Consuming 3 to 5 grams of creatine with pre and post-workout shakes has been shown to safely, quickly, and effectively increase strength and muscle mass. To read more on creatine, click here.
HMB (Beta-hydroxy-beta-methylbutyrate) - Taking 1 to 3 grams of HMB 3 times a day helps prevent muscle breakdown and stimulates muscle growth, especially for beginners.
Collagen - Taking 2.5 to 15 grams can improve strength and muscle recovery, as it is rich in amino acids that create creatine.
Sources:
Tinsley, Grant. “26 Muscle Building Foods to Add to Your Diet.” Healthline Media, 21 Jan. 2018, https://www.healthline.com/nutrition/26-muscle-building-foods#_noHeaderPrefixedContent. Accessed 30 Dec. 2023.
M&F Editors. “10 Nutrition Rules to Follow If You Want to Build Muscle.” Muscle & Fitness, 4 Jan. 2019, https://www.muscleandfitness.com/nutrition/gain-mass/10-nutrition-rules-follow-if-you-want-build-muscle/. Accessed 30 Dec. 2023.
Campbell, Adam, et al. “10 Muscle-Building Fundamentals You Need to Learn.” Men’s Health, 27 Nov. 2023, https://www.menshealth.com/fitness/a19534499/10-muscle-building-tips/. Accessed 30 Dec. 2023.
Gunnars, Kris. “How to Gain Weight Fast: Tips to Be Safe and Healthy.” Healthline Media, 20 July 2018, https://www.healthline.com/nutrition/how-to-gain-weight#10-quick-tips. Accessed 1 Jan. 2024.