Gaining muscle mass is a cooperative effort between well-designed exercise and a well-balanced diet. You need to eat adequate calories to meet your increased nutritional needs. According to the Centers for Disease Control and Prevention, eating more calories than you burn is the key to gaining weight and muscle. You should also focus on eating a wide variety of food to provide you with the nutrients you need.
Protein
Protein provides the building blocks you need to build muscle and tissue. Individual units of protein are comprised of amino acids, and your body uses a variety of amino acids to build needed protein. According to Medline Plus, food proteins are divided into two major categories: complete and incomplete. Complete protein foods provide all nine of the essential amino acids that your body cannot manufacture using other amino acids. Incomplete protein foods provide most of the essential amino acids, but are usually missing one or two. You can eat a combination of incomplete proteins to gain all of the amino acids you need.
Meat, Poultry, Fish
Animal products provide complete protein, including meat, poultry, fish, milk, and eggs. Soybean products are also considered to be complete proteins, according to Medline Plus. If you are seeking a concentrated amount of protein, animal products are your easiest choice. They also provide essential nutrients, like iron and calcium, to assist with bone and muscle strength. The Dietary Guidelines for Americans shows that most adults only need six ounces or fewer of meat to meet their protein needs. Select meat that is lean and trimmed of excess fat. Remove the skin from poultry after cooking to control the fat content of the dish. Fresh or frozen fish can provide pleasant variety to your meat choices.
Beans, Legumes, Nuts and Peas
Legumes, nuts, peas and beans provide incomplete protein. However, if you eat them in combination with a variety of grains, including whole grain pasta, whole wheat bread and oats, you can consume the missing amino acids through the other foods. They provide less protein per gram, but a diet built on a variety of foods can easily provide adequate protein. The Dietary Guidelines for Americans shows that a one-fourth cup serving of legumes is equivalent to a one-ounce serving of meat.
Milk and Milk Substitutes
In addition to meat and beans, you can consume dairy products to meet your protein needs. The American Dietetic Association shows that a one-cup serving of milk provides eight grams of protein, and also provides calcium, vitamin A and vitamin D. Milk substitutes have also been fortified to provide these nutrients. Cottage cheese, low-fat cheese and nonfat milk powder can be sources of protein as well.
Carbohydrates
In the effort to increase your protein intake, do not forget about carbohydrates. Your body uses carbohydrates for fueling muscles during long-lasting training sessions. According to the University of California, Los Angeles Student Nutrition & Body Image Awareness Campaign, increased protein is not as important as adequate carbohydrates because your body needs them to fuel muscle. Whole grain carbohydrates are the recommended sources, according to the American Dietetic Association. The Dietary Guidelines for Americans shows that seven ounces of whole grains are adequate for a 2,000 calorie diet. One slice of bread, one-half cup cooked pasta or rice, and one cup of ready-to-eat cereal are each considered one-ounce servings.
Fat
It is a misconception that consuming fat and oil will make you fat. According to the University of California, Los Angeles Student Nutrition & Body Image Awareness Campaign, fat is also used as fuel for your muscles. In addition, it provides calories that your body needs for weight and muscle gain. The American Dietetic Association recommends consuming fats with health benefits, such as olive oil, canola oil, nuts, avocados and fatty fish like salmon.
References
- American Dietetic Association: Strength Building and Muscle Mass
- UCLA SNAC: Bulking Up: Commonly Asked Questions
- Centers for Disease Control and Prevention: Healthy Weight - It's Not a Diet, It's a Lifestyle!
- Dietary Guidelines for Americans: Adequate Nutrients Within Calorie Needs & Appendix A-2
- Medline Plus: Protein in Diet
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