Building muscle is a common goal for anyone who’s made fitness and health a priority. Muscle growth can be a challenging and gradual process that requires modifications to your diet for the best results. Most people know that protein is a vital aspect of any muscle-building diet. Still, there’s a lot of mixed messages out there regarding how much protein to eat, how to balance the other macronutrients, and what else is an essential part of a muscle-building diet.
What you need to know about protein
Protein is one of three macronutrients along with protein and fat. When it comes to building muscle, protein is the number one nutrient you need to be aware of. Proteins are an essential part of your diet; if you do not eat protein, you can’t survive.
Amino acids make up proteins. Out of 20 amino acids found in proteins, nine are considered essential, meaning we must get them from our diet, and they cannot be made in our body. These nine essential amino acids are:
- Leucine
- Methionine
- Threonine
- Tryptophan
- Valine
- Phenylalanine
- Isoleucine
- Histidine
- Lysine
Humans have evolved to rely on protein to fuel a variety of functions in our bodies. Proteins are the building blocks of the human body, responsible for rebuilding damaged muscle from strength training and repairing tissues. Tissue repair and the rebuilding of damaged muscle is how muscle growth occurs. Without this tearing and repairing phase, muscle doesn’t grow.
The best sources of protein for muscle building
You can find excellent sources of protein from animal or vegetable sources. Animal proteins are the best source of complete proteins as they most often contain all of the essential amino acids and are more bioavailable than non-animal sources. Although there are non-animal sources of protein, such as tofu, you would need to eat 14 oz to get the same amount of protein as 6 oz of chicken. This is difficult because eating that much tofu would be hard for even the biggest fan.
The best sources of protein for building muscle include:
Eggs
Eggs are highly a bioavailable protein source and contain a large amount of other vital nutrients. Eggs have all nine essential amino acids that are easily digestible and absorbable.
Chicken breasts
Chicken breasts are high in protein, with 30 grams per 6 oz.
Lean steak
Lean cuts of steak that are low in saturated fat are high in protein with plenty of other energy and muscle-building components such as iron, zinc and creatine.
Dairy
Dairy products such as Greek yogurt, skyr, kefir, and cottage cheese are high in vitamins such as calcium and magnesium, contain probiotics, and are an affordable protein source.
Whey protein powder
Whey protein powder is an easily digestible and highly absorbable source of protein that is very convenient.
Vegan protein powder
Vegan protein powder contains several types of protein sources that are not from animal products but, when combined, provide you with all of the essential amino acids.
Fish and seafood
Whether canned or fresh, fish and seafood are chock full of healthy fats and nutrients like zinc and iron. Omega fatty acids are anti-inflammatory and help with the healing process after training. And, of course, they are high in protein.
Some excellent sources of protein for vegans include:
- Tempeh
- Seitan
- Lentils, chickpeas, black beans
- Nuts and seeds
- Hemp hearts
- Edamame
- Tofu and soy milk
- Nutritional yeast
- Quinoa
- Tahini, peanut butter, almond butter
How much protein do you need?
The recommendations for optimal protein intake vary depending on where you get your information. For example, the USDA says that the minimum amount is between 30 and 56 grams per day, depending on your age and sex. However, most research disagrees with this being the optimal amount, especially for muscle building.
For your best chances of building muscle, higher protein diets are recommended because they lead to more muscle mass and strength gains, muscle preservation when reducing calories, and preventing muscle loss that comes with age. Most available research suggests that to build muscle, you should aim to consume around 0.6 gram upward to 1 gram of protein per pound of bodyweight for lean individuals.
What about carbs?
Although protein is the most critical factor in your diet when it comes to muscle building, carbohydrates shouldn’t be overlooked. In fact, carbohydrates provide the fuel that helps you get through those tough strength training sessions to see your gains in the first place.
Carbohydrates provide your muscles with glycogen, fueling your activity and helping with the repair. If your workout program predominantly consists of high-intensity explosive or powerful movements such as powerlifting and other types of weightlifting, or HIIT, carbohydrates give you that boost of energy you need for optimal performance.
The best sources of carbohydrates for muscle building
Complex, slow-digesting carbohydrates are the healthiest source of carbohydrates because they contain fiber and other nutrients that your body requires. However, quickly absorbed simple carbohydrates are also an excellent choice for building muscle because they quickly transport glycogen to the muscles improving muscle repair. If your workouts are very intense or you train more than once per day, a quick glycogen boost is a smart choice for a muscle-building diet.
The best carbohydrate sources for a muscle-building diet include:
Oatmeal and other whole grains
Oatmeal contains plenty of fiber and is an excellent carbohydrate source with some protein as well. Whole grains have plenty of vitamins and minerals that are missing in their refined counterparts.
Potatoes
Potatoes have high potassium levels, B vitamins, vitamin C, fiber, and are even a high-quality protein source. Starchy potatoes provide a quick and easily digestible carbohydrate source.
Bananas and other fruit
Bananas and other fruit contain the simple carbohydrate fructose, which is fruit sugar. Fruit also contains fiber which is excellent for digestion, and a large variety of vitamins and minerals.
How many carbohydrates do you need?
Research recommends eating five to seven grams of carbohydrates per kilogram of body weight each day if you exercise moderately. If you are a heavy exerciser consuming 8 to 12 g of carbohydrates per kilogram of body weight may be more beneficial.
The key is to test on your own body how many carbohydrates are right for you. Look for signs of fatigue and lack of motivation or sleep disturbances as indicators of needing more carbohydrates. Everyone is unique when it comes to carbohydrate amounts, so pay attention to your body and don’t be afraid to experiment.
How to structure a muscle building diet
Structuring your diet around the goal of muscle building requires a few tweaks for the best results. Here are some tips for success:
- Eat in a calorie surplus: you cannot gain muscle unless you have enough calories to fuel the tissues’ rebuilding and growth. For this, you will need to eat more calories than you burn through the day.
- Eat early and often: to fit in enough calories through the day, try to start with a healthy breakfast with at least 40 grams of protein and a dose of healthy carbohydrates and some fats. Since digesting a large amount of food at once can feel challenging, try eating multiple times a day and see if that helps.
- Use high-quality nutrient-dense sources: since you’ll need to eat more than you burn, it’s wise to have some higher calorie but nutrient-dense foods on hand to help you meet your calorie needs, such as avocado, coconut milk, nut butters, egg yolks, cuts of healthy meat and whole grains.
- Plan and prep: whether or not you are tracking calories and macros, planning and prepping your meals in advance will help you always have food on hand so that you don’t risk under-eating.
Muscle Building Diet Meal Plan Example
General
Meal 1: 2 ingredient protein pancakes: four large eggs, two medium bananas. Blend and make into pancakes.
Meal 2: White bean and veggie salad; Apple: half a cucumber diced, a third a cup of white beans, a half avocado chopped, two teaspoons olive oil, a quarter teaspoon of salt, a dash of pepper, three cups shredded lettuce; apple.
Meal 3: Balsamic and soy chicken thighs with green beans; Yogurt and banana: 1 tbsp of balsamic vinegar, tablespoon soy sauce, one chicken thigh, green beans; 8 oz Greek yogurt, one banana.
Meal 4: Taco salad bowl: 4 oz of ground turkey, 1 tbsp of taco seasoning, half a cup of brown rice, one cup black beans, one cup salsa, four cups shredded lettuce, half an avocado.
Meal 5: Egg salad lettuce wraps: four large eggs, quarter cup light mayo, half a teaspoon of pepper, 1/8 teaspoon of paprika, 15 g of olives, lettuce leaves for wrapping.
Meal 6: Cinnamon apples with yogurt; Almonds: one medium apple diced, half a teaspoon of cinnamon, half a cup of yogurt; 1 oz of almonds
Approximate Nutrition:
Calories: 2950; Carbs: 295g; Fat: 135g; Protein: 165g
Vegetarian
Meal 1: Protein banana egg pancakes: two medium bananas, four extra-large eggs, one and a third scoops of whey protein powder. Blend and make pancakes.
Meal 2: Coconut mango protein shake: one cup sliced mangoes, one scoop whey protein powder, one cup of coconut milk.
Meal 3: Cottage cheese and black bean quesadillas; Steamed broccoli with olive oil and parmesan: half a cup canned black beans, half cup salsa, two whole-grain tortillas, one cup of cottage cheese; 3/4 tbsp of olive oil, 1/8 cup parmesan cheese, 170 grams of broccoli.
Meal 4: Peanut butter and banana toast: one banana, one slice of whole wheat bread, one tablespoon of peanut butter, 1/8 teaspoon of cinnamon.
Meal 5: Spinach salad with blackberries: two cups spinach, two large scallions, two tablespoons olive oil, a dash of pepper, lemon juice, half a cup of blackberries.
Meal 6: Apples and almond butter: 2 tbsp almond butter, one medium apple
Approximate Nutrition:
Calories: 3000; Carbs: 280g; Fat: 150g; Protein: 165g