Muscle growth is a side-effect of resistance training, not a targeted outcome from eating.
That doesn’t mean you should sacrifice your overall health while training. If you’re eating poorly, you’ll be training twice as hard but still end up slowing down your muscle growth.
The more muscle you have, the higher your metabolism is. This means more of your calories are used to fuel your muscles and less to fuel your organs.
In this article, we break down how to eat for muscle growth. Read here so you can put on the most mass in the least amount of time.
How to Eat for Muscle Growth 101: Get Enough Protein
Aim to consume 0.7–0.9 grams of protein per pound of body weight (1.5–2.0 grams per kg) daily. This amount is easy to achieve through a combination of a healthy diet and supplements. To break this down a bit further, you should aim to consume about 20–30% of your total daily calories from protein.
For example, if you consume 2,000 calories per day, that would equate to 400–600 calories from protein or approximately 100–150 grams of protein. Eating this way will help you build muscle and lose fat.
If you are serious about building muscles, it is best to get a personal trainer here. They will help you get there regardless of your current fitness level.
Choose the Right Kind of Protein
Animal protein sources, such as beef, chicken, and fish, are the best for building muscle. They’re complete proteins and contain all the essential amino acids your body needs to build muscle.
Beans and lentils are also good but they are not complete proteins. You’ll need to eat other foods, such as nuts and seeds.
Not all protein foods are created equal. Choose quality protein sources for muscle mass and nutrition.
Don’t Forget the Carbs
Carbohydrates are an essential part of any muscle-building diet. They are necessary for the body to create glycogen. This is stored in the muscles and used for energy during exercise.
Without enough carbohydrates, the body will break down protein for energy. It can lead to muscle loss. Be sure to include plenty of carbs in your diet if you want to maximize muscle growth.
Good sources of carbohydrates include whole grains, fruits, and vegetables. You need to consume more calories than you burn. Aim to consume around 3-5 grams of carbs per pound of body weight per day.
Eat Healthy Fats
Eating a diet that is high in healthy fats can help you build muscle mass and improve your health. They are found in olive oil, avocados, nuts, and seeds. Incorporating these foods into your diet can help you reach your fitness goals.
Healthy fats help to promote muscle growth. They do this by increasing testosterone levels and improving insulin sensitivity.
Building Stronger and Healthier Muscles
To maximize muscle growth, it is important to eat the right foods. This includes getting enough protein, eating healthy fats, and avoiding processed foods. By following these quick tips on how to eat for muscle growth, you can ensure that you are eating for stronger and healthier muscles.
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