Individuals looking to gain muscle should consider adopting a meal plan which creates a slight calorie surplus, to maximize their strength training goals. Such a diet should consist of both animal and plant proteins along with healthy fats for optimal muscle gain.
Selecting appropriate foods can help you build muscle faster by optimizing protein, carbs and fat intake during workouts as well as tailoring meal timing to them.
Protein
No matter whether you are an athlete, gym-goer, or someone seeking to build more muscle, protein is an integral component. Made up of tiny protein building blocks known as amino acids that build and repair muscles after exercise; amino acids also promote growth while helping prevent protein loss during weight loss (8, 9, 10).
Registered dietitians stress the importance of eating a varied, balanced diet rich in proteins rather than focusing on specific amounts. Aim for three regular meals and two snacks per day that include lean animal proteins like chicken breast, turkey or fish as well as lean animal proteins from eggs (but only whole eggs); Greek yogurt; beans; quinoa and milk/soymilk products in your protein consumption plan.
Protein should be consumed soon after exercise to increase muscle protein synthesis and support recovery and growth of muscles, but even if this doesn’t happen immediately after your workout don’t worry; its benefits can last up to 24 hours!
Carbohydrates
Carbs often get overlooked when it comes to muscle building, but carbohydrates play an equally vital role. Carbs replenish glycogen stores, boost insulin’s ability to deliver amino acids into muscles more efficiently and help prevent protein breakdown during exercise.
To maximize muscle gains, consume a healthy combination of proteins, carbohydrates and fats in every meal and snack. Select lean meats like turkey breast and chicken breast along with skinless fish for maximum muscle gains; these animal-based foods contain leucine which promotes protein synthesis.
Make up for carbs by switching up your diet by switching from white bread to whole grain products like quinoa, brown rice and whole wheat bread. Be sure to read Nutrition Facts labels when selecting food to ensure it contains plenty of fiber and is low in added sugars; look for words ending in “oligosaccharides,” “disaccharides” or “polysaccharides,” which will digest slowly compared with simple sugars; beans are another good source of slow digesting carbohydrates.
Fats
Protein is undoubtedly essential to building muscles, but fats also play a crucial role. Instead of trying to avoid all fat, which could lead to excess weight gain, opt for healthy sources like avocados, nuts, olive oil and fatty fish as these contain beneficial fats which increase insulin sensitivity – something essential for muscle growth and recovery after exercise.
Chicken is another source of high quality protein, offering up 26.7 grams per 3-ounce serving. Karmali suggests broiling or grilling chicken breasts for optimal results while providing essential vitamins such as niacin and B6. Milk provides another excellent source of fast digesting whey proteins while slower digesting casein proteins provide additional nourishment when added as a base in hot or cold meals.
Saturated and trans fats should be limited as they can raise LDL cholesterol levels while increasing inflammation in your body, thus impeding muscle growth. Olive oil, an avocado or plant sterol-enriched spread are healthier choices to replace butter with.
Sugar
Sugar often gets a bad rep, leading many people to shun it altogether. While sugar may contribute to weight gain, when consumed at the right times it can actually help build muscle mass and support weight loss.
Sugars come in all forms and types; each one brings something different to our bodies. Sugars can generally be divided into either monosaccharides (single sugars) or disaccharides (sugar polymers); glucose is found in fruit and honey while fructose can be found in vegetables and cane sugar, galactose can be found in dairy foods such as milk products; maltose comes from barley while sucrose and xylose originate in corn while wood or straw may also contain these compounds.
Sugar should be consumed post workout to cause an insulin surge and replenish muscles as soon as they’ve been depleted by intense exercise. Unfortunately, too much sugar will lead to excess fat gain; therefore moderation should always be practiced; eating a banana alongside your protein shake post-workout is the perfect way to consume this sweet treat!
