The perfect muscle gain diet includes a balance of complex carbohydrates and proteins. Many people begin an exercise program and also diet at the same time, but you need to build lean muscle with calories that are nutritious and can support the growth and repair of muscle tissue. If you restrict calories too much, you may not add muscle – even though you’re exercising.
It might surprise you to know that the diet for men to build muscle is really not all that different from the diet for women. Where you’ll see the biggest difference for the sexes is in the calorie requirements. Men often require a thousand or more calories each day than women do in order to gaining muscles. But other than that, men don’t really have any special requirements based on their gender.
Here are some important factors to consider when choosing a muscle gain diet for your muscle training plan.
1. Eat Whole Foods.
The best sources of nutrients come from whole foods. You’ll want to fill your diet for muscle gain with whole grains, lean meats, nuts, eggs, fruits, and vegetables in order to build muscle efficiently. When you choose groceries, try to choose foods that are as close to their natural state as possible. This will mean you get more vitamins, minerals, fiber, and protein in your diet. These are the building blocks for muscle tissue that you need in order to build muscle.
2. Increase Your Calories.
When you begin a strenuous workout program, you’ll be using more energy. If you don’t add more calories to your diet, your body may not have enough energy to build muscle during the recovery phase.
When you’re trying to build muscle, it isn’t the right time to restrict calories. However, if you notice that you’re adding fat to your body you may need to lower your caloric intake for fat loss. Pay attention to your body’s signals as you look for the right calorie balance.
3. Add Protein.
While you can get a lot of protein from both animal and plant sources in the food you eat, it’s almost always helpful to add protein supplements when you’re weight training. You’ll be asking a lot of your body to repair and rebuild tissues and you’ll need extra protein.
You can look for a protein powder made from whey, egg, or even rice. Whey protein is the easiest for your body to digest but if you’re vegan or allergic to whey you may need to seek an alternative.
4. Eat All Day.
As important as how much you eat is how often you eat. You need to eat several meals a day to keep your body from running out of fuel. This helps your metabolism stay strong and fast and helps you to burn fat.
5. Allow a Few Treats.
It’s important to eat healthy, but you also have to allow yourself to enjoy some of your favorite foods while you’re on a gain muscle diet. Try eating clean at least six days a week and allowing yourself one day each week to indulge in some other foods. This will keep you from quitting a healthy diet program. You can also eat sweets.
6. What you eat also matters.
It’s not enough to just eat a lot of food; the best diet for muscle gain comes with high quality food. Avoid highly processed carbohydrates and sugars. You should also avoid artificial preservatives and colors.
7. Estimate your optimal calorie intake.
It’s important to make sure you’re providing your body with all the calories and healthy food it needs with your muscle gain diet. If you’re not sure how many calories you should eat, there’s a simple formula. Simply multiply your current weight by 10 and add 1000 calories to that number. This will give you a baseline for your caloric intake. From there you can add or take away depending on your muscle growth.
In order to reach your fitness goals, you’ll need to build muscle with calories that can help you to repair and grow your muscles along with your strength training exercise program.