Eating to Build Muscle

Photo by Vanessa Loring - from Pexels

Why Should I gain Muscle?

Strength training combined with the right diet results in muscle gain. When you gain muscle it increases metabolism, it can improve performance in athletic events, it strengthens bones, and it can reduce risk of falls and improve quality of life as you get older.

I recommend strength training and eating to build or maintain muscle for essentially every single client I see because it positively impacts your health in so many ways. One major nutrient people talk about with muscle building is protein - protein is a key player in muscle building, but total calories and carbohydrates can also play a role. Below we will talk about both the nutrients, and specific foods that provide those nutrients, to support muscle building.

What should I EAt to Build Muscle?

The information below includes general recommendations used for healthy populations and are for educational purposes only. For specific recommendations schedule a free phone consult where we can discuss your needs and goals and determine individualized recommendations for you.

1. Calories. Even if you are strength training 4-6 days/week and eating enough protein, if you are not getting enough calories, you will not be able to build muscle. Now that doesn’t mean you have to eat extra calories to build muscle. Despite previous theories, it IS possible to build muscle and lose body fat at the same time if desired. The minimum calorie recommendation I have to build muscle is to eat at least your basal metabolic rate (BMR). You can calculate your BMR using websites like this one.

2. Protein. The minimum amount of protein I recommend for muscle building is 1 gram per kilogram of body weight (divide your weight in pounds by 2.2 to get your weight in kilograms). For someone weighing 180 lbs, this would be at least 80 grams of protein daily. Most people will not benefit from eating more than 1.6 grams of protein per kilogram of body weight. For individuals with excess body fat or other health concerns it is best to talk to a dietitian as this calculation may not be the best way to identify your protein needs. Protein containing foods are below.

   • Plant Proteins - Soy - tofu, edamame, tempeh, soy milk, etc., starchy beans - lentils, chickpeas, black beans, fava beans, etc., and nuts and seeds. I encourage people who prefer plant-based proteins to have a few different options per meal, and to pair with whole grains and/or vegetables. For example a meal may look like whole grain toast with mashed beans and a side of cooked broccoli and a fruit.

   • Animal proteins - Choose low fat for any animal proteins. Meats like lean beef, chicken breast, fish, or shellfish will all have protein. Low fat cheese or greek yogurt are also great options.

   • Protein shakes or bars - These options are better than missing protein at a meals or snack completely, but I encourage protein from whole foods (foods with 1 or few ingredients like edamame, chicken, greek yogurt, etc.). Whole foods have more nutrient and antioxidant benefits than protein shakes or bars which are more processed.

   • Bonus protein tip - it is easier to build muscle when you consume protein spread over 3-5 eating occasions rather than trying to have it all over 1-2 eating occasions. The 180 lb person above may choose to eat 20-30 grams of protein 4 times per day to meet their protein needs rather than eating 2 meals with 40-50 grams of protein.

3. Carbohydrates. Your body needs carbohydrates to perform certain daily tasks. If you do not eat enough carbohydrates in your diet, your body will turn protein into carbohydrates (your body can use fat for energy, but fat cannot be turned into carbohydrate). What this means is, if you eat extra protein in your diet your body will turn some of that extra protein into carbs (this is why some people can still gain muscle when they eat low carb diets). If you don’t eat extra protein and you don’t eat enough carbohydrates your body will break down the protein in your muscles and turn it into carbs causing you to lose muscle. To build muscle I encourage clients to eat at least 100-150 grams of carbohydrates daily - though athletes often need more due to how much energy they burn. Foods containing carbohydrates are listed below.

   • Starchy, complex carbohydrates to eat daily - whole grains (farro, quinoa, whole grain bread/pastas), starchy beans (same as listed in protein above, these have protein and carbs), fruit (any type you like - darker colors like berries often have more antioxidants).

   • Refined, simple carbohydrates to eat occasionally - though foods like white flour products, candy, and sugars have carbohydrates, the fiber and most antioxidants are removed. That means they have carbohydrates but they don’t provide your body with other benefits that can help you recover better from exercise. These are foods to have occasionally if you want to, but not daily.

4. Antioxidants. Antioxidants are high in whole, plant foods (the way they grow in nature is best). This includes fruits, vegetables, whole grains, nuts/seeds, and beans/legumes. Antioxidants can help support your body in recovering from the extra stress from exercise. Try to have high antioxidant foods with every meal.

If you are trying to build muscle, aim to eat foods with protein 3-5 times per day, have carbohydrates with most meals/snacks, eat enough calories, and try to high antioxidant foods with as many meals/snacks as you can. The recommendations here are suitable for most healthy individuals, but if you want specifics for your body and your goals, schedule a free phone consultation and we can work together to see what will be the best fit for you and your goals.