The health benefits of building muscle through strengthening exercises include a decreased risk of injury, stronger heart and lungs, enhanced quality of life and improved muscle mass, according to the American Council on Exercise. Even so, a good fitness plan can be undone with poor nutrition, while a well-designed food plan can be extremely beneficial. When you begin building muscle, be sure to set your strength and weight goals, and record your food intake to help you track your nutrients. This way you can notice areas of improvement easily and gradually develop a nutrition plan that helps you reach your goals.
Step 1
Eat protein at every meal and snack. Men need between 1.4 and 1.8 g protein per kilogram of body weight, according to the American Dietetic Association. You should not exceed 2 g protein per kilogram, because there has been no scientific evidence showing that high protein diets result in quicker muscle development. A 165-lb. man would need no more than 150 g protein per day to meet his needs. The typical American diet provides more than enough protein, but you would need to improve the quality of your protein by choosing leaner meat and hamburger, skipping the cheese and limiting fried foods.
Step 2
Eat frequently and wisely. For breakfast, aim to eat eggs and egg whites to get high-quality protein right away. For lunch and dinner, consume complex carbohydrates, lean meat or vegetarian protein, a variety of fruits and vegetables and low-fat dairy or nondairy, high-calcium beverages. The balance of food sources will help provide the variety of fruits and vegetables that are essential to a well-designed diet.
Step 3
Eat enough calories for your energy needs. Active men need 2,000 to 2,800 calories per day, according to the American Dietetic Association. You burn hundreds of calories while working out, depending on the intensity, and you need to consume at least that number of calories in addition to your basic needs to prevent weight loss. The calories you consume should come from whole foods, like lean protein and complex carbohydrates and not from beverages like soft drinks or desserts.
Step 4
Eat a balanced diet for best results. The American Dietetic Association emphasizes that men need at least 2 cups of fruit and 2-1/2 cups of vegetables every day, so while you are developing your higher protein meals, do not forget the vegetables. You also need at least five, 1-oz. servings of whole grains each day, and these foods include whole grain bread, whole wheat pasta, brown rice and oats. Gradually exchange refined grain foods for the whole grain versions. You also need to consume at least two servings of fish per week and eat tomatoes for the antioxidant lycopene at least once a week, according to the American Dietetic Association.
Step 5
Vary your diet along with your fitness. The American Council on Exercise recommends varying your exercise because that helps keep your muscles working hard. Just like your muscles, sometimes your palate can become lazy and not want to work hard. Because you are increasing your protein while also limiting fat, sugar, and salt, flavor fatigue could set in. Avoid this by learning to cook with more spices and herbs, which are naturally virtually calorie, salt and fat free.
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