Are you here to find out about Muscle Building Diet? Who doesn’t like a nicely toned body with chiseled abs? However, building muscles takes a lot of time, effort, and energy. It would help if you were dedicated to your cause to see the results, and these results can only be evident through regular exercise and mindful eating.
It’s a well-known fact that food plays a significant role in building muscle. If you want to get better shape, you need to focus on a muscle building diet, which we have explained in detail.
What is the Best Diet for Building Muscle?
Diet plays a major part in muscle building, and this is evident from the fact that muscle building consists of 70% dietary modifications and 30% exercise. Therefore, you must give careful consideration to your muscle-building diet.
There is no particular diet for building muscles, but a recommended dietary pattern will give you your desired results. We have mentioned the best dietary regime for muscle building as follows:
If you want to build muscles, then you need to understand macronutrient management. When it comes to muscle building, there are two phases. The first one is the bulking phase, where you consume excessive calories to increase your weight, and the second one is cutting or shredding season, where you reduce your calories to build muscle.
However, you must remember not to go overboard during the bulking phase by consuming highly fattening foods as this can lead to fat accumulation in your body, which will make you fat, and it will become hard to burn fat while trying to build muscle. Therefore, your focus should always be on lean bulking, and that can be done with an appropriate macronutrient intake.
Macronutrients include carbohydrates, proteins, and fat, which are our major sources of energy. You should consider having thirty to thirty-five percent calories from protein, fifty-five to sixty percent calories from carbohydrates, and fifteen to twenty percent calories from fat in your muscle-building diet for optimal muscle development.
Never Skip Breakfast
You must have heard that breakfast is the most important meal of the day, and you have heard it right. A healthy and fulfilling breakfast is just what you need to give you the ample energy to kick start your day.
It also keeps you full until your next meal and saves you from unnecessary and unhealthy snacking. You should also try your best to add as much protein as you can to your breakfast as a good protein intake is imperative for building muscles. You could do this by having eggs, bacon, sausages, and nuts for breakfast.
Small and Frequent Meals
All dietitians recommend having small and frequent meals after every three to four hours. Being mindful of what you eat and when you eat it is crucial for optimal muscle building. You should have breakfast, lunch, and dinner, along with snacks in between these meals.
Having healthy snacks will save you from binging on unhealthy food, and eating in smaller quantities will keep your appetite in control while giving you the calories you need to build muscle. This means you will learn to gain lean muscle instead of fat through frequent and mindful eating.
Eating this way will also make you feel full sooner than before, and your cravings will also greatly reduce with time. Furthermore, starving yourself in between meals will trigger binge eating, and it will lead to overeating during the three main meals of the day.
The Importance of Protein
This one’s a no-brainer. You can’t have a muscle-building diet without protein. Protein is the building-block of all muscles, and this macronutrient is imperative for building muscle mass. Therefore, you should consume as much protein as you can in a day, and this can be easily done by having protein with every meal of the day.
We have various options when it comes to protein, and these include all sorts of meat and meat products, eggs, dairy products like milk, yogurt and cottage cheese, lentils, beans, and nuts. You can easily add these foods during all your daily meals to promote optimal muscle development.
Fruits and Vegetable Intake
Fruits and vegetables are one of the most adequate sources of nutrients, such as vitamins and minerals, and they also keep you hydrated. These products are ideal for keeping you full with their high fiber content without making you gain weight. Therefore, you must have three to four servings of both fruits and vegetables in a day.
Carbohydrates and Workout
Carbohydrates and workout have quite an intricate relation that we shall explain to you now. Carbohydrates are the primary source of energy in our body. These macronutrients are responsible for providing a sudden boost of energy to our body, which is why it’s often recommended to have a few hours before your workout session.
Having carbohydrates before a workout will give your body the energy it needs to sustain itself during the intense workout routine. You must also be mindful of your source of carbohydrates as you can only have unprocessed and unrefined forms of carbohydrates.
Healthy Fat Intake
While many people believe fats to be a weight gain culprit, this macronutrient has recently been proved to be quite harmless. You need to be sure of the type of fat you’re consuming. Having fried foods means you’re eating trans fats. Trans fats are responsible for high cholesterol levels and also promotes fat accumulation in your body.
However, consuming healthy fats such as Omega-3 and Omega-6 fatty acids that are found in fish, nuts, and avocados, can be extremely beneficial for your health as these foods keep you full for a longer time and also give you nutrient-dense.
The Importance of Water
Everyone knows that there’s no life without water. Therefore, you also need to drink up at least ten to twelve glasses of water a day in your muscle-building diet. This is because when you work out, your body needs more water since it becomes dehydrated with the excessive sweating. Water is also ideal for keeping excessive calorie consumption at bay as it increases your satiety levels.
Organic Food Consumption
Everything you must consume on a muscle-building diet needs to be 100% pure, organic, and unprocessed. This means that you should stay away from all sorts of refined and processed foods such as cookies, chips, cereals, burgers, pizzas, and frozen meals as they only provide you empty calories that increase your fat content and don’t give you the nutrition or protein you need to build muscles.
Muscle Building Diet Plan
Since we have talked about the diet, you should have for building muscles. We will now introduce you to one of the most effective muscle building diet plans, which means the foods you can have throughout the day. There are different food groups, and we have mentioned all the main food groups and their products that you can consume.
We will start off with meat as this is the main source of protein, and we can’t stress enough how important protein is for building muscle. Therefore, you can have all sorts of protein, which includes fish, beef, mutton, chicken, veal, pork, salmon, and cod.
Dairy is also an important source of protein. It also contains healthy fats that are actually beneficial for muscle building, which is why you can have foods such as cheese, milk, and yogurt.
It’s impossible to leave out grains as they are the staple food product in all our meals. Grains are composed of carbohydrates, and they are a major part of all our meals. You must always make sure to have unprocessed and unrefined grains that will give you maximum nutrition and minimum calories.
The grains that you can have include whole grain bread, whole wheat cereal, oatmeal, quinoa, popcorn, and rice.
Fruits are the best snacks that can keep you full during the main meals and also prevent you from consuming junk food. Fruits are full of fiber that keeps you full for a longer time, and their high water content also keeps you hydrated throughout the day.
The fruits that you should have include apples, bananas, oranges, berries, grapes, etc. Bananas and organs are the finest pre-workout fruits as bananas give you the instant energy you need from carbohydrates to remain energized during your workout, and oranges keep you hydrated, so you don’t suffer from muscle cramps during your workout.
Veggies are also equally important as they too provide you all the fiber you need to maintain optimal satiety levels. The best vegetables that you can have include all leafy greens such as spinach, kale, chard, broccoli, tomatoes, cucumber, green beans, celery, zucchini, peppers, etc.
Nuts and Seeds
Nuts and seeds are also of utmost importance as they are a rich source of fats and proteins. Some of the finest nuts and seeds that you can have include almonds, flax seeds, pumpkin seeds, walnuts, and sunflower seeds. Hence, nuts are good for a muscle building diet.
Legumes and Beans
You should always consume legumes and beans as they are an ideal source of protein. Some of the best legumes and beans consist of lentils, black beans, chickpeas, and pinto beans.
How Much Water Should I Drink During Muscle Building Diet?
Water is extremely important when it comes to building muscle. Muscle building calls for an extensive workout routine at the gym that can take quite a toll on your hydration levels. All the excessive sweating at the gym can lead to intense dehydration, which can also cause muscle cramps.
Therefore, for anyone working out at the gym, the number of glasses of water increases from 8-10 to 10 to 12 as they need more water to make up for the water lost while working out. Furthermore, water also keeps you fuller for a longer time, which is why ten to twelve glasses of water are imperative for everyone trying to build muscles.
Foods to Avoid when Building Muscle
As stated before, you should avoid processed foods like plaque when you’re trying the muscle building diet as these foods will only increase your fat mass that will be hard to get rid of once you’re in the shedding phase. The foods you must avoid at all cost are calorie-dense foods such as:
Sugar is the main culprit when it comes to weight gain. Sugar is a form of carbohydrate, but it is the main reason behind fat accumulation in your body. It can be found in sugar drinks such as sodas along with junk food such as ice-creams, chocolates, and cookies.
Alcohol provides seven kilocalories per gram, which is more than the four kilocalories provided by carbs and proteins. Therefore, you must think twice before consuming alcohol on a muscle-building quest as it will make it difficult to lose fat and build muscle.
All fried foods are absolutely toxic. These products consist of trans fats, which are the main fat accumulating source in your body.
FAQs- Muscle Building Diet
What should I eat to build muscle?
You should eat a well-balanced diet, with the main focus on proteins, unfriend carbohydrates, and healthy fats. You should avoid all sorts of fried foods, sugary products, and alcohol as well. A decent water intake is also essential, along with ample consumption of fruits and vegetables as well.
How much should I eat to build muscle?
You initially need to increase your calorie intake so that you can bulk-up. However, you must make sure that your source of calories is completely organic. You should have nutrient-dense food ad, not calorie-dense food, to prevent the excessive accumulation of fat. You could have anywhere between 2500 to 3000 calories for the bulking phase and 2000 to 2500 during the shedding phase.
Can I gain muscle just by eating?
Yes, you can gain muscle by eating. In fact, 70% of your muscle mass is gained by eating. However, you must practice mindful eating to make sure that you gain lean muscle mass with minimum fat deposition.