You have probably wondered what to eat to build muscle.
It can be frustrating: hours in the gym, with no gains in sight.
Is it genetics? Do you lack the potential for strong legs? Where are the biceps after all those curls?
If muscle gain is difficult, your approach may need adjusting.
That can be hard to hear, but understanding the essentials of a muscle-gain diet makes it easier to see results and improve sporting performance.
What should you eat to build muscle?
Remember: muscle gain requires adequate food.
An approach often used is to eat more calories than you expend.
Simple in principle, but more nuanced in practice.
Some people gain too much body fat during a building phase because they eat more calories than needed.
Others believe they eat plenty but do not gain weight because they are actually not eating enough.
How many calories are needed for muscle gain?
Assessing calorie intake helps make adjustments towards muscle gain.
First estimate total energy expenditure (TEE).
Think of the body as a phone battery needing recharging for:
- Basal metabolism, the energy used at rest. Equations provide estimates, while a basal metabolic rate test, available at INDYA, measures it more directly.
- Diet-induced thermogenesis, the energy cost of chewing, digestion and absorption.
- NEAT, or everyday activity such as walking and shopping.
- Energy used in training, depending on type, duration and intensity.
An energy surplus around 10–20% may then be considered, depending on training experience and individual circumstances.
Macronutrients for muscle gain
A common difficulty is feeling too full to meet the planned energy intake.
Additional protein and fat can increase fullness and slow gastric emptying, so an appropriate macronutrient distribution matters.
For muscle gain, balance protein, fat and carbohydrate while providing enough calories and micronutrients through suitable foods.
Even people training similarly may require a different macronutrient distribution. An individual nutrition plan helps account for this.
Protein
Protein supports normal bodily function and provides the building blocks for muscle tissue.
Protein supplies building blocks for muscle, but more does not automatically mean more growth. It also has enzymatic, structural, regulatory, transport and hormonal functions. Its strong filling effect makes an appropriate, practical amount more useful than excess.
A range of 1.8–2.4 g of protein per kilogram of body weight is discussed. At 80 kg, that is 144–192 g per day.
To increase protein intake, use animal sources such as meat, fish, dairy and eggs, or plant sources such as pulses and tofu.
When time is short, a protein shake may be convenient.
Fat
Fat is an important macronutrient, supplying energy and contributing to hormonal function and vitamin absorption and transport.
Exercise creates stress that the body must repair. Inflammation is a normal response, but excessive inflammatory activity can interfere with recovery.
Healthy fats support muscle recovery. Include sources of omega-3 and other unsaturated fats, such as nuts, olive oil, avocado and oily fish.
Fat can also increase fullness and slow gastric emptying, so balance portions to make total energy intake achievable.
Carbohydrate
Carbohydrates supply glucose during training, giving them a mainly energy-providing role.
They also help replenish glycogen stores. Muscle glycogen restoration takes hours or days, so recovery continues beyond the immediate post-workout meal.
Carbohydrate-rich foods include cereals such as wheat, quinoa, oats and rye, as well as pulses, tubers, vegetables and fruit.
Fibre also affects fullness.
Micronutrients
Varied, good-quality foods help supply the vitamins and minerals you need.
Micronutrients support normal function but provide no calories. Moderate or intense activity can involve substantial electrolyte losses. Foods rich in vitamins and minerals, including these 7 vegetable recipes, can help meet needs.
When should you eat for muscle growth?
Exercise uses resources that need replacing to support adaptation to training.
For muscle gain, adequate recovery and additional resources allow the body to invest energy in growth.
The metabolic window theory suggests nutrients are especially effective immediately after exercise. Research instead supports a broader recovery approach, treating it as a process throughout each day.
Recovery is continuous and extends beyond the post-workout meal for hours or even days.
A good post-workout meal is the best pre-workout preparation for tomorrow.
To Sum Up…
The best muscle-gain diet is one that fits you and your life, with an appropriate calorie surplus, enough protein and adequate fat, carbohydrate and micronutrients.
For personalised nutrition planning around your needs, explore our online sports nutritionist service.
