Prefer to add muscle to your body without having to complicate your diet? Your diet can have a significant impact on your body’s growth and recovery. The following factors help when you are looking for the best diet for gaining muscle: Adequate calorie intake, sufficient protein, carbohydrates, healthy fats, and other nutrients. Proper nutrition and daily protein intake can aid in maintaining consistent muscle development along with regular strength training.
No one meal plan fits all. The amount of calories and protein that you require will vary based on your body weight, physical activity level, training plan, food selection, and objectives. Nutrition coaching and strength training at Curves Fitness Pro can be used to develop a plan that fits each person’s specific fitness objectives.
What Is the Best Diet for Muscle Gain?
To build your muscles, you need to eat enough protein, calories, carbohydrates for energy during training, and healthy fats for general health. It’s also important to consume a diverse diet of foods that provide nutrients, not just one food or supplement.
As a practical starting point:
- Consume adequate calories for slow weight gain.
- Many weight lifters can use 1.6 g of protein per kg of body weight per day as a good guideline.
- Eat carbohydrates like rice, oats, potatoes, fruits and whole grains.
- Add healthy fats from fat fish, eggs, avocado, olive oil, nuts and seeds.
- Distribute protein throughout the day.
- Combine your diet with progressive resistance training and adequate recovery.
The International Society of Sports Nutrition recommends increased protein consumption for those who exercise, and a recent large review of resistance-training studies identified that muscle gains tend to plateau around 1.6 g/kg/day of protein.
How Many Calories Do You Need to Gain Muscle?
Typically, a calorie surplus is required to maintain training and if building muscle is the objective, it’s a small calorie surplus that helps contribute to the energy required for growth. But no one number of calories is right for everyone.
The first step is to guess at your maintenance calories. Finally, increase the amount a little and track body weight, strength, exercise level and recovery.
After a few weeks of regular eating and training, if you haven’t changed your weight, you might need more food. If you’re gaining weight at a rate that is much higher than you should be, it could be that you are consuming too many calories.
The idea is not to consume as much as you can. With a controlled approach you can build muscle and limit fat accumulation.
How Much Protein Do You Need for Muscle Growth?
Protein supplies amino acids that will help repair and grow muscle tissue after resistance training. The recommended daily amount for most active individuals is between 1.4 and 2.0 grams of protein per kg of body weight, and the more practical value for muscle building is approximately 1.6 g/kg.
For instance, a 70 kg individual might need approximately 112 grams of protein a day at 1.6 g/kg.
Good protein sources are:
- Eggs
- Chicken
- Fish
- Milk
- Greek yogurt
- Cottage cheese
- Paneer
- Lentils
- Chickpeas
- Beans
- Tofu
- Soy products
Eat a protein source at every meal rather than getting the majority of your protein at one meal.
Do Carbohydrates Help Build Muscle?
Yes. Carbohydrates can be used for muscle building exercises as a source of energy for exercise and to replenish muscle glycogen.
When attempting to build muscle, there is no need to eliminate carbohydrates. Instead, select foods high in carbs that are suitable for your calorie and nutritional needs.
Good choices include:
- Rice
- Oats
- Potatoes
- Sweet potatoes
- Whole wheat bread
- Whole grains
- Bananas and other fruits.
- Beans and lentils
Carbohydrates can also be beneficial pre- and post-workout. Carbohydrates before training will give energy and carbohydrates after training will replenish glycogen.
How Much Fat Should You Eat for Muscle Gain?
Fat is a good type of food, and should be part of a balanced diet. It supplies energy and aids in the absorption of fat soluble vitamins in the body.
Add healthy fats like:
- Avoid nuts and almonds.
- Peanut butter
- Seeds
- Avocado
- Olive oil
- Eggs
- Fatty fish
An extremely low fat diet is not necessary to gain muscle. Meanwhile, having copious amounts of high-fat food can make it simple to exceed calorie requirements.
Instead of taking a specific macronutrient, it’s the overall balance of your diet that is important.
What Are the Best Foods for Muscle Gain?
The most effective muscle building foods are those that provide you with protein and calories and are also beneficial in terms of the nutrients they provide. There is no need for special or costly foods.
| Food | Approximate Protein |
| 1 large egg | 6 g |
| 100 g cooked chicken breast | 30–31 g |
| 1 cup cooked lentils | 18 g |
| 1 cup milk | 8 g |
| 170 g Greek yogurt | Around 17 g |
| 100 g tofu | Around 8–10 g |
Depending on the brand, amount and method of preparation, exact values may differ, please refer to the nutrition label if available.
To build muscles, pair protein foods with carbohydrates, vegetables, fruits and healthy fats. For instance, chicken + rice and vegetables is a more balanced meal than chicken by itself.
Can You Build Muscle With Vegetarian Foods?
Yes. With sufficient calories and protein levels, a vegetarian diet is suitable for muscle building.
Some foods that are good sources of vegetarian protein are:
- Lentils
- Chickpeas
- Beans
- Tofu
- Soy products
- Paneer
- Milk
- Greek yogurt
- Cottage cheese
- If you eat egg
Vegetarians need to be more mindful of portion sizes and protein consumption since certain plant foods have lower protein content than animal foods.
Mixing foods throughout the day may help you to get the nutrition you need.
Does Meal Timing Matter for Muscle Growth?
It’s the total amount of calories and protein that matters more than a strictly adhered to meal schedule. But it can be easier to reach your daily protein goals if you eat the protein in multiple feedings, which can also help improve recovery from training.
One such schedule might be:
- Breakfast: Protein + carbohydrates
- Lunch: Protein + rice or other carbohydrate + vegetables
- Pre-workout: Carbs, some protein
- Post-workout: Protein + carbohydrates
- Lunch: Protein + carbohydrates + vegetables
Don’t need to eat immediately after exercise to build muscle. Start with your diet and the fact that you will train on a regular basis.
Simple One-Day Meal Plan for Muscle Gain
Follow this as a guide and not a set meal plan. Adjust size of portions as per calorie and protein requirements.
Breakfast:
2-3 eggs topped with whole wheat toast, fruit and milk.
Mid-morning snack:
Greek yogurt, banana and a few nuts.
Lunch:
Rice+vegetables with chicken or paneer.
Pre-workout snack:
Peanut butter or yogurt and fruit.
Post-workout:
Any fruit or milk with Greek yogurt. If a protein shake assists you to get your daily dose of protein, it can be taken as well.
Dinner:
Eat fish, chicken, tofu or paneer along with potatoes or rice and vegetables.
Evening snack:
Fruit and milk, cottage cheese, or yogurt.
If you have trouble eating large amounts of food, it might be easier to eat several smaller meals.
Do You Need Supplements to Gain Muscle?
No, you can build muscle without supplements, if you have an adequate amount of calories, protein and nutrients in your diet.
Protein powder is beneficial if you’re having trouble getting enough protein from your meals. It is an easy-to-use food supplement, not a replacement for a balanced diet.
Creatine monohydrate is another supplement that has a long history of research to support its use in strength and training performance. But supplements should not be a substitute for a regular training and nutrition program, but rather used in addition.
For any medical condition, medication or special dietary requirement, consult a qualified health care professional before undertaking significant dietary changes or supplementing.
Why Are You Not Gaining Muscle?
If you’ve been training consistently and aren’t getting stronger, then your nutrition or recovery could be an issue.
Common reasons include:
You aren’t getting enough food
Eating too little to sustain the activity and training level will make it hard to put on weight.
You are not getting enough protein
Be mindful of how much you are eating each day, rather than take it for granted. Eat protein at your primary meals.
Your workouts are not progressing
Muscle building needs a training stimulus. Do a systematic resistance training program, and build up the challenge as strength increases.
You are not healing well
Rest and recuperation is a muscle building process. Allow muscles to rest between intense workouts.
You are changing your plan too often
Building muscle is a process that takes time. Allow some time for your nutrition/training plan to take effect before you change it constantly.
You can monitor your body weight, strength, training sessions, and food consumption to determine if there needs to be adjustments in your routine.
How Training Supports Muscle Gain
There’s a relationship between diet and training. Increase of protein or calories will not be a substitute for resistance training.
Strength training provides your muscles with a stimulus to make them stronger. A structured program can assist you to gradually build resistance, reps, or volume over time.
Curves Fitness Pro is strength training and personal training tailored to each fitness goal. The gym also offers nutrition advice and individual nutrition plans for its members, who can integrate training and nutrition assistance.
How Curves Fitness Pro Can Support Your Muscle Gain Goals
When you train and feed for the same purpose, it is easier to manage building muscle. Curves Fitness Pro provides strength training, personal training and nutritionist diet plans for members to help them establish a more structured fitness regime.
Curves Fitness Pro offers fitness and nutrition services that can help you plan your workouts and make changes to your nutrition habits.
Final Thoughts
The best diet for muscle gain is not based on one special food or strict meal plan. It should include sufficient calories, sufficient protein, training level carbohydrate, healthful fats, and a wide range of nutrient rich foods.
Set a realistic calorie and protein intake goal and use the quality foods as a foundation for your meals and then adjust accordingly. Add consistent strength training, adequate rest and recovery to your diet.
Professional nutrition and training advice can assist you to develop a more realistic plan if you are looking for a plan tailored to your specific goals, body, training program, and food preferences.
Frequently Asked Questions
Which is the best diet to build muscle?
If you eat a calorie-dense, protein-rich, carbs-heavy, healthy fat and nutrient-dense diet, you’ll be able to support the growth of your muscles. Use in conjunction with regular resistance training and recovery.
What is the amount of protein for building muscles?
For most active people, 1.4-2.0 g/kg/day is a good target range for protein intake. For the average individual who wants to build muscle, about 1.6 g/kg/day is a realistic goal.
What foods can make muscles grow?
Muscle building foods include chicken, fish, milk, Greek yogurt, paneer, lentils, beans, tofu, rice, oats, potatoes, fruits, nuts and seeds.
Is it necessary to have a calorie surplus to build muscle?
A calorie surplus can help you build muscle mass, particularly if you are doing strength training. But the surplus should not be so large that it’s not suitable for your body and goals, but just enough to eat as much as possible.
Can I gain muscle without protein powder?
Yes. Protein powder can be added as an option. Eggs, dairy products, meat, fish, lentils, beans, tofu and paneer are all good sources of protein.
How many meals would be best for gaining muscle?
No specific number of meals is required. Pick a time of day for eating that will allow you to get the calories and protein you need each day.
Is it possible to gain muscle and lose fat simultaneously?
In certain cases, especially for novices or those who are getting back into resistance training, it is possible. The results are based on training experience, nutrition, body composition, and consistency.
How long does it take to gain muscle?
Building muscles requires long-term training, nutrition and recovery. Progress will be different for everyone; don’t expect to see a lot of change in a short amount of time, just look at the changes in strength, body measurements, and training performance.
