Diet and Nutrition

What to Eat to Build Muscle Mass

What to Eat to Build Muscle Mass

Key Takeaways

  •  To gain muscle, the body requires the right balance between energy-giving foods and exercises.

To gain muscle, the body requires the right balance between energy-giving foods and exercises. Moreover, drinking plenty of fluids is also equally important in developing a good physique. Eat the right food, indulge in muscle building exercises, and see the change for better.

What foods are ideal for the growth and development of muscles?

  • Eggs – For centuries, this has been the ‘mother’s choice’ for good health. Being rich in essential amino acids they are ideal for muscle gain. Yolk also contains proteins and hence need not be wasted thinking of the fat content.
  • Lean meat – This has abundant protein content along with iron and amino acids, all of which are important in triggering the growth of muscles.
  • Low-fat dairy products – This provides the right balance between protein, carbohydrates, vitamin D, and minerals like calcium and potassium.
  • Whole grains and beans – They provide a good source of carbohydrates, proteins, fiber, vitamins and antioxidants.
  • Nuts – They are rich in proteins, vitamins, antioxidants, fiber and good fats.
  • Fruits and vegetables – Needless to say, including more of fruits and vegetables in the diet provides all major nutrients like fiber, vitamins, minerals and fluids.
  • Dark-meat chicken – This is essential for a healthy immune system and moreover, provides a good source of proteins.

The healthy diet should be spread throughout the day with small amounts of healthy fats included in it. Having protein-rich beverages after an exercise session is ideal to trigger the repair process for muscles.

An ideal diet for muscle building will have healthy carbohydrates that will make up half the calories. This will provide the needed energy for the body. Using carbohydrates for energy prevents the use of protein for making energy rather than for body building and repair. One should ensure that the calorie content of the food is just enough build muscles and body activities and not too much which will be converted into fat. Proteins are also needed for production of hormones and antibodies. Experts suggest that adult males should ideally have 1.6 to 1.7 grams of protein per kilogram of body weight for body building.