To achieve muscle growth, you need a diet that provides the right nutrients. Calories and protein are two essential dietary components that promote muscle growth.
Additionally, make sure to consume enough carbohydrates during your workouts in order to fuel your muscles with energy and stimulate insulin production that can promote muscle growth.
Protein
Protein is the building block of muscle, and eating enough of it is essential for both fat loss and muscle building. It contains essential amino acids essential for basic cellular functioning, so ensuring you always have enough to fuel your workouts is key to maintaining lean body mass.
Protein can increase metabolic rate and stimulate thermogenesis, an effect believed to burn calories and reduce body fat. While animal proteins are the most popular source of this essential nutrient, vegetarian or vegan diets can also provide enough for muscle growth and repair.
To get the right amount of protein, it’s wise to calculate your intake based on age, activity level and current body weight. For instance, someone weighing 130 pounds should aim for a daily intake between 94-130 grams of protein.
Carbohydrates
Carbohydrates provide your body with energy for muscle growth, and the 2020-2025 Dietary Guidelines recommend getting 45 to 65 percent of your daily calories from carbs.
Eating carbohydrates that are high in fiber, vitamins, minerals and phytonutrients is the key to weight loss. Examples of such foods include whole grains, fruits, vegetables, beans, legumes and nuts.
They also help regulate appetite and improve digestion, leading to stable blood sugar levels and increased energy production.
Eating carbohydrates before and after your workout is essential, as they provide an insulin surge that puts you into an anabolic state.
Carbohydrates also help transport nutrients from protein to muscle cells, aiding in the muscle building process. For optimal results, consume carbs at least an hour prior to exercising and another two to three hours after.
Fat
If you’re trying to build muscle, it’s essential that you incorporate healthy sources of fat into your diet. Saturated fats from animal products (butter, cheese and fatty meat) can be beneficial as well as polyunsaturated and monounsaturated fats from plant-based foods like nuts, seeds and avocados.
Carbohydrates are essential to your nutrition plan, especially for muscle building as they provide energy to your muscles. When selecting carbs for your meals, opt for nutrient-dense options like whole grains, fruits, veggies and legumes.
Make sure each meal includes a balanced combination of protein, carbohydrates and fat as well as fruits or vegetables for essential vitamins, minerals and phytochemicals. Eating at least six meals daily will keep your metabolism high and help prevent overeating later on.
Vegetables
Vegetables often go overlooked by bodybuilders, yet they play a pivotal role in any diet for muscle gain. Not only do they provide essential nutrients like protein and vitamins that may not be easily obtained elsewhere, but also disease-fighting phytochemicals that aid in healing.
Vegetables help regulate blood sugar and reduce stress by providing magnesium and vitamin C, which are quickly depleted during times of strain. Furthermore, vegetables help counteract bloating due to excess salt consumption, as well as having anti-inflammatory properties.
When planning a diet for muscle growth, incorporate various types of vegetables into each day’s meals. When selecting vegetables for consumption, opt for fresh and vibrant options as these tend to contain more essential vitamins and minerals than cooked counterparts.
Vegetables are a healthy choice that will improve your overall wellbeing and lower the risk of chronic diseases such as heart disease, certain cancers and high blood pressure. Furthermore, they supply various health advantages by providing fiber, vitamins and minerals.
