Gaining muscle mass requires a combination of regular strength training and a well-balanced diet that supports muscle growth and repair. While strength training is important for building muscle, nutrition plays a crucial role in supporting muscle growth and recovery. Here are some tips for increasing muscle mass through your diet:
Eat enough protein: Protein is an essential nutrient for building and repairing muscle tissue. Aim to consume at least 0.8 grams of protein per kilogram of body weight per day. Good sources of protein include lean meats, poultry, fish, beans, nuts, and seeds. It's also a good idea to consume protein after strength training to support muscle recovery.
Consume enough calories: In order to build muscle, you need to consume enough calories to support muscle growth. This may require eating more calories than you normally would, especially if you're also participating in regular strength training. Keep in mind that the number of calories you need will depend on your age, sex, weight, height, and activity level. If you are not eating in an excess than your body will not be able to gain any muscle size. I recommend starting off in a 300 calories excess each day and then building from there after a few weeks.
Eat enough carbohydrates: Carbohydrates are an important source of energy for muscle building. Choose whole, unprocessed sources of carbohydrates such as whole grains, fruits, and vegetables, as well as healthy grains such as whole grain breads, rice, quinoa, potatoes, and oatmeal to name a few. These types of carbohydrates provide important nutrients such as fiber, vitamins, and minerals, as well as energy.
Don't forget about healthy fats: Fats are an important source of energy and also help to support hormone production, which is important for muscle growth. Choose healthy sources of fats such as avocados, nuts, and olive oil. These types of fats also provide important nutrients such as omega-3 fatty acids, which can help to reduce inflammation in the body. Just be aware that fats carry 9 calories per gram as opposed to 4 calories per gram of carb or fat, so a little goes a long way.
Eat enough fiber: Fiber is important for digestion and can also help to reduce inflammation in the body. Choose sources of fiber such as fruits, vegetables, and whole grains. These types of foods also provide important nutrients such as vitamins, minerals, and antioxidants, which can help to support overall health and well-being.
In addition to these general nutrition tips, it's important to be mindful of your individual needs and goals when it comes to building muscle mass. For example, if you're a vegan or vegetarian, you may need to pay extra attention to getting enough protein from plant-based sources. If you have any food allergies or sensitivities, you'll need to be mindful of those when making food choices. Oftentimes you will need to supplement your protein intake with protein powders. I recommend taking 1 - 2 scoops after a workout. You can also mix one scoop in with a 1/2 cup yogurt before bed each night to help with muscle recovery while you sleep.
It can be helpful to work with a healthcare professional or registered dietitian to develop a personalized nutrition plan that meets your specific needs and goals. They can provide guidance on the types and amounts of foods to include in your diet and can help you make healthy food choices that are sustainable and enjoyable.
In addition to following a well-balanced diet, it's important to participate in regular strength training to support muscle growth. Consult with a healthcare professional or a personal trainer to develop a training plan that meets your specific goals. I recommend a minimum of four days a week to train muscles. Each day target a different muscle group. For example, chest and triceps one day, back and biceps another day, shoulders one day, and legs one day.
Remember to listen to your body and make adjustments to your nutrition intake and training plan as needed. It's also important to get enough sleep and stay hydrated, as these factors can also impact muscle growth and recovery.
In conclusion, gaining muscle mass requires a combination of regular strength training and a well-balanced diet that supports muscle growth and repair. By following a healthy, balanced diet and participating in regular strength training, you can support muscle growth and achieve your muscle-growth.
I made a video on how to gain muscle mass through nutrition even if you are on a budget. You can watch it here.