Most people are familiar with the fact that to build and support new muscle growth, resistance training is essential. However, the foods you choose to eat are also critical to success at building and keeping muscle. Your diet should provide enough calories, protein and carbohydrates to supply the raw materials for building muscle, as well as adequate energy so you can train at your best.
Calories
Simply put, calories are energy. If your intake of energy is too low, you will not be able to gain muscle mass. If your calorie intake matches expenditure, you will stay the same weight. If your calorie intake sinks below your expenditure, you'll lose weight. This can mean a loss in muscle mass and strength. To build lean muscle, aim for a steady intake of calories throughout the day, avoiding long gaps between meals. This will provide your body with enough fuel so that it won't need to break down its own tissue, and you'll feel more energetic.
Carbohydrates
Eating enough carbohydrates is also helpful in building and maintaining muscle mass, especially if you have a hard time gaining weight. First, this is because carbohydrates provide the preferred fuel for exercise. If you run short on carbohydrates, your body will use some of the protein you eat to generate enough glucose to fuel your brain, organs and muscles. If you want your dietary protein to go toward new muscle growth, however, you don't want to have it burned off!
Second, selecting high carbohydrate foods makes it easier to increase your caloric intake. Eating 500 calories of pasta or whole grain bread is easier than eating 500 calories of skinless chicken, because protein makes you feel more "full" calorie-for-calorie. Choose low-glycemic carbohydrates such as oatmeal, whole grains, fruits and vegetables over processed or refined carbs such as white bread or cookies.
Protein
Protein is essential to provide the amino acids needed to build muscle. You also need adequate protein intake to maintain lean muscle mass. High protein foods such as chicken, beef, fish, dairy products and eggs are easy ways to meet your protein needs. Vegetarians can include proteins from legumes, dairy, eggs and soy in their meal plans. To estimate your protein needs for muscle gain, multiply your weight in kilograms by 1.4 - 1.8. This will tell you the total grams of protein to aim for each day. The optimal way to reach this goal is to include protein with each meal and snack, not to consume it all at once. This gives your body a steady supply of amino acids, promoting muscle growth and preventing tissue breakdown.
Post-Workout Nutrition
What you eat and drink immediately after a workout, and in the next few hours, is an important factor in building lean muscle. While you are training, stress hormones are secreted which actually break down muscle. If you goal is to build muscle, you want to turn off this catabolic response as soon as possible and start the rebuilding process, or anabolic response. The best to do this is simple: eat! The best post-workout nutrition is a combination of carbohydrates and proteins. This nutrient combination stimulates insulin release and supplies amino acids and glucose to the bloodstream. Insulin triggers muscle cells to take up the amino acids and glucose, which can then be used to repair and build muscle and replenish glycogen energy stores.
Nutritional supplements
Supplements can be helpful to build and maintain lean muscle, but they may not be essential for you. If you have difficulty gaining mass, high calorie drinks promoted as "weight gainers" can help increase caloric intake. Many individuals find that protein supplements such as whey or soy protein powders are a convenient and portable option to help meet protein needs. Omega-3 fatty acids help suppress inflammation in the body and may also help with building a lean body. If you worry that your diet may not supply adequate vitamins and minerals, a multivitamin may also be a good idea. Supplements which claim to have hormone-altering effects, such as testosterone boosters or growth hormone boosters, are frequently found to be inactive, and may have dangerous side effects. A better way to ensure a favorable hormonal state for muscle building is to eat well, train hard and sleep enough.
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