Traditional diets to gain lean muscle mass are high-calorie, high-protein with a high amount of carbohydrates to make up the calorie deficit. There are many other diets available now that give you options when trying to gain lean muscle mass. To help you decide which diet is best for you, first determine your specific needs that relate to gaining overall body mass or lean muscle mass.
Five to Six Meals a Day
Eating frequent high-calorie meals will help ensure you intake the appropriate amount of calories for weight gain. Eating six meals a day keeps your metabolism high for fat-burning, and the high calorie content ensures muscle building weight gain, notes "From Scrawny to Brawny:The Complete Guide to Building Muscle the Natural Way" by Michael Mejia, C.S.C.S., and John Berardi, Ph.D., C.S.C.S. Mejia and Berardi suggest eating lean proteins, complex carbohydrates and essential fatty acids. Proteins such as lean turkey, chicken, fish and beef provide your muscles with the nutrients they need to regenerate. Whole grains, brown rice, fresh fruits and vegetables give your body the vitamins and minerals to keep your energy high. Eating enough essential fatty acids, such as olives, olive oil, nuts, seeds and avocados helps supply energy to your muscles during activity.
Carb Cycling
Carbohydrate cycling is a more recent muscle mass building diet, and there are many different forms. The basic carb cycling diet rotates your carbohydrates from high-carb days, to low-carb days, to no-carb days. This diet sticks to the frequent-eating plan, with a recommended five to six meals a day. Your calorie intake is also high, with an emphasis on the average male adding 200 to 300 extra calories a day to his diet. Most carb cycling diets are strict on the types of complex carbohydrates you should eat. Gaspari Nutrition's "Cycling Diet Manual" suggests only eating fresh fruits and vegetables, brown rice and steel cut oatmeal for your carbohydrates during the high and low phases.
Omega-3 Diet
Omega-3 fatty acids found in oils and fish are essential fats that help the body function properly. A study published in the May 2007 "Science Daily" describes how omega-3 fatty acids can help build muscle mass along with physical training. The omega-3 diet consists of eating fish high in omega-3 fatty acids daily, along with five other high calorie meals throughout the day.
Protein Shakes
The protein shake is often an add-on to many high-calorie diets for additional calories. If you are adding protein shakes to your current diet for weight gain, look for shakes that are high calorie, with a balance of protein, carbs and fats. You may drink one to three protein shakes in between your meals throughout the day.
References
- Eat Right: Strength Building and Muscle Mass
- "Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way": Michael Mejia, C.S.C.S. and John Berardi, Ph.D., C.S.C.S.; 2005
- "Cycling Diet Manual": Gaspari Nutrition; 2009
- Science Daily: Marine Omega-3 Fatty Acids Have Positive Effect On Muscle Mass, Study Shows
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