How to Build Muscle Through a Proper Diet

Ensure Adequate Protein Intake. The basic rule to remember is that you should consume protein in amounts ranging from 1 to 1.5 times your body weight in grams. For example, if you weigh around 150 pounds (68 kg), you should aim to consume 150 to 225 grams of protein daily to support muscle growth. Full-time bodybuilders may consume 2 to 3 times their body weight in protein, or even more, but this level may be too much for most people. If you are overweight, consider using your ideal body weight to calculate your protein needs in grams. Excellent protein sources for building muscle include:

• Lean red meats like beef, pork, lamb, venison, bison, etc.
• Fish such as tuna, salmon, swordfish, bass, trout, mackerel, etc.
• Poultry, including chicken, turkey, duck, etc.
• Eggs, especially egg whites. The yolk is high in cholesterol, but consuming one or two yolks daily is typically not harmful to health.
• Dairy products such as milk, cheese, low-fat cottage cheese, yogurt, etc.

Understand the difference between complete and incomplete proteins. To effectively build muscle, you need to consume complete proteins found in eggs, meat, fish, cheese, milk, and most animal products. The basic rule to remember is this: if the food source can bleed or breathe, it's a complete protein. Additionally, there are several plant-based complete proteins, meaning vegetarians can also build muscle. Some examples of plant-based complete proteins include:

• Soybeans
• Quinoa
• Buckwheat
• Chia seeds
• Hemp seeds
• Beans or legumes with rice

Consume foods with a high Protein Digestibility Corrected Amino Acid Score (PDCAAS). PDCAAS is a measure of how well different proteins are absorbed by the body, based on the amino acid solubility in protein. You can think of PDCAAS as a protein quality rating scale, with the highest score being 1 and the lowest being 0. Below is a rounded PDCAAS score table for various proteins:

• 1.00: egg whites, whey, casein, soy protein
• 0.9: beef, soybeans
• 0.7: chickpeas, fruits, black beans, vegetables, and dried nuts
• 0.5: grains and grain products, peanuts
• 0.4: whole grains

Incorporate carbohydrates into your diet. Carbohydrates play a crucial role in helping your body use stored glycogen (energy) in muscles when exercising. Without enough carbohydrates, your body will lack energy and, instead, break down your muscles! For muscle building, your diet should consist of 40% to 60% carbohydrates, or approximately 1500 calories per day.

• In most dieting guides, carbs get a bad reputation. However, complex carbs are slowly digested and have a low glycemic index (much less than sugar), making them suitable post-workout and particularly for breakfast. Aim to choose carbs with a low glycemic index, as they are healthier and release energy more slowly. Some good examples include:
• Basmati brown rice
• Quinoa
• Rolled oats
• Sweet potatoes
• Whole grain bread
• Whole wheat pasta

Use healthy fats. Not all fats are created equal. In fact, there is evidence that consuming healthy fats is beneficial to health. Fats should make up 20% to 30% of your total calorie intake. Focus on monounsaturated and polyunsaturated fats, which are considered 'good' fats. These can be found in:

• Olive oil, peanut oil, sunflower oil, canola oil, and avocado oil.
• Fish.
• Legumes.
• Flaxseeds and pumpkin seeds.
• Soy products such as tofu or soy milk.

Avoid saturated and trans fats. These are considered 'bad' fats. You should aim to keep your saturated fat intake below 10% of your total calorie intake and trans fats below 1%. Examples of harmful fats include:

• Ice cream, candy, and packaged snacks.
• Most fat in meat.
• Lard, margarine, and hydrogenated vegetable fats.
• Fried foods.

Increase fiber consumption. It’s important to add vegetables like lettuce or broccoli to your diet to ensure you're getting the necessary vitamins. Moreover, leafy greens are rich in fiber and are vital for helping your body eliminate waste effectively.

Control your salt intake. While consuming excessive salt can lead to high blood pressure, sweating also causes you to lose a significant amount of salt. Additionally, salt (a key electrolyte) supports muscle contractions, which is why it's commonly found in many sports drinks.

Eat when you're hungry. This might sound like common sense, right? Many bodybuilders think that nutrition for muscle growth needs to be more complex and precise. The key to continuous muscle growth is eating the foods you enjoy, within the limits outlined earlier. If you avoid foods you like regularly, it will be more difficult to stick to your nutrition plan. Here is a sample meal plan to give you an idea of what someone might eat throughout the day:

• Breakfast: scrambled egg whites with turkey; whole grain toast; banana.
• Pre-lunch snack: nuts; apple.
• Lunch: tuna salad with olive oil, onions, and sunflower seeds; sautéed kale.
• Pre-workout snack: low-fat cottage cheese and blueberries.
• Post-workout snack: protein shake; sautéed lettuce.
• Dinner: grilled chicken breast with orange sauce and quinoa; sautéed carrots, onions, beans, and peppers.

Increase calorie intake. For many bodybuilders, a balanced approach to both protein and calorie intake is crucial because it amplifies the efforts you've put into your workouts. You must provide your body with enough energy to burn for muscle growth, but avoid consuming too many calories that would turn into fat. To determine your ideal calorie intake, calculate the amount of calories needed to maintain your current weight (maintenance calories) and then add the necessary extra calories.

• The calories required to maintain your weight are the amount you need to consume daily, based on average energy expenditure, to keep your current weight. Most people with a healthy weight need around 2000 calories per day.
• Men should add 250 extra calories per day (total of 2250), while women should add 150 extra calories per day (total of 2150). After a week of muscle-building workouts and following the right nutrition plan, this extra calorie intake will result in approximately 0.25 - 0.5 pounds (about 113 - 220 grams) of muscle gained each week.

Always remember to have breakfast. Breakfast is probably the most important meal of the day, next to your post-workout meal. A breakfast rich in protein, complex carbohydrates, and fiber helps boost your metabolism. It also prevents your body from burning muscle for energy. Keep in mind this saying: "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." However, since you’re not on a diet, you don’t need to be a pauper at all times.

• Include protein in your breakfast. Scrambled eggs, shakes, and cottage cheese are great sources of protein.
• Opt for complex carbohydrates in the morning. While simple carbs like sugar and donuts burn quickly and spike your blood sugar, complex carbs (like oats, brown rice, beans, and whole grains) burn at a slower pace, without raising your blood sugar.

Eat smaller meals frequently. Eating more meals throughout the day prevents you from getting so hungry that you overeat when the opportunity arises. You will begin to feel hungry around the times you typically eat, creating a consistent habit.

• Try to have breakfast, lunch, dinner, a post-workout snack, a pre-bedtime snack (at least 1 hour before sleeping), and add 2 more smaller snacks between your main meals. These can range from nuts and seeds to vegetables and fruits.
• If you’re aiming to build muscle and lose weight, skip the late-night snack. Eating just before bed can cause your body to store any unprocessed food as fat instead of muscle. Your metabolism slows down before sleep.

Drink plenty of water throughout the day. Dehydration can impair muscle recovery, so make sure to drink enough water daily. It's also important to stay hydrated while working out. The recommended daily water intake is around 3 liters for men and 2.2 liters for women.

• Consider getting a water filter for tap water. A water filter is an affordable way to convert regular tap water into a healthier and tastier option. You should invest in one when your body’s water needs increase.
• Don’t wait until you’re thirsty to drink. Hydrate regularly, so you don’t have to "gulp down water" when you’re dehydrated, as this could cause stomach discomfort during workouts.

Decide whether you should use supplements. Natural protein and muscle-building supplements are an easy way to add protein to your diet without having to consume large amounts of food. Whey protein (from milk) and soy protein (from soybeans) are popular options.

• To start, you can use whey protein before and after workouts. Whey protein powder is one of the easiest, safest, and most effective ways to kick off your muscle-building supplement regimen. You can find it sold in bulk, and it’s simple to use. It mixes well in shakes, which come in a variety of flavors, and you can drink it pre- and post-workout.
• For most people, the recommended dosage of whey protein is 1 - 2 grams per serving, taken three times a day. Be sure to check the product instructions and adjust the dosage accordingly.

Consider using creatine. Creatine helps increase natural muscle mass and aids muscle recovery when you’re not exercising. However, it is just a supplement and not absolutely necessary for muscle growth. Consuming about 10 grams, with 3-5 grams before and after your workout, can help boost the production of adenosine triphosphate (ATP), making you stronger during exercise, and therefore allowing you to build muscle more easily.

• If you use creatine, remember to drink plenty of water, as creatine draws water from muscles during recovery and can cause an electrolyte imbalance in your body.
• Consult with your doctor about your muscle-building nutrition plan to learn more about the use of supplements and whether they are suitable for you, providing your doctor with your medical history and health information.

Use vitamin C to support recovery and stimulate muscle growth. Vitamin C is an antioxidant that helps neutralize free radicals, which can hinder your recovery after exercise. Taking 500 mg of Vitamin C daily will help keep your immune system strong. Over time, you can gradually increase your intake to as much as 2000 mg for optimal results.

Be especially mindful of staying hydrated. Many doctors believe that whey protein can complicate digestion and potentially overstrain your liver or kidneys, especially when consumed in large quantities. Generally, a high-protein diet can force the kidneys to work harder, so it’s essential to drink plenty of water. Water helps detoxify your system and eliminates the negative side effects of a protein-heavy diet.

• Remember to drink plenty of water. Around liters of water per day is not excessive. It will prevent your diet from causing damage to your internal organs.
• No matter how challenging building muscle may be, never resort to steroids. Steroids can be extremely harmful to your body and may cause numerous side effects.