Building muscle is important not only for your appearance, but for your long-term health. When you build your muscle mass, you increase your bone density and help your body burn calories faster. Because muscle burns calories more effectively than fat, you will need to plan your meals to maximize your calories.
If you do not eat the right types of foods, you may find yourself losing weight when that may not be your goal. Combine dedicated strength-training workouts with healthy food for maximum results.
Step 1
Eat more calories to build muscle and create an excess calorie balance. Eat five to six meals spaced evenly throughout the day and eat a lean protein before and after your workout. Calculate the calories you need each day to maintain your weight, and then begin eating an addition 200 to 500 calories. It may take some trial and error to find the point where you are gaining more muscle than fat. Concentrate on eating nutritious foods.
Step 2
Eat a wide variety of protein-rich foods. The website Bodybuilding.com recommends making changes in your diet that you can sustain for a lifetime. Eating just one protein food day after day will quickly get old. Instead of always eating chicken for dinner, add beef, eggs and seafood to your workout meals. You can use protein powders occasionally, but do not rely on them to provide all the protein you need to build muscle.
Step 3
Include protein-rich foods into your breakfast menus. Douglas Paddon-Jones, Ph.D., associate professor for the department of physical therapy at the University of Texas Medical Branch at Galveston describes his research that he published in the "Journal of the American Dietetic Association." He explains that to build muscle you need to eat high quality proteins all day long. Paddon-Jones recommends eating 30g of protein for breakfast. Eat eggs, milk, yogurt and nuts to begin your day with the right amount of protein.
Step 4
Combine foods that contain carbohydrates with protein when you eat lunch. During an interview by Kevin Jacobs writing for Northwestern University's Medill Reports, registered dietitian Andrea Rudser-Ruskin explained that carbohydrates fuel your body and process the proteins you eat. Eat no more than 1.8g of protein per kilogram of body weight.
For lunch, eat a turkey or chicken sandwich on whole grain bread. Add vegetables, but avoid high calorie dressings unless you are trying to gain weight. Eat cheese and nuts as a snack or with your sandwich. Mix carbs and protein to give your anaerobic workout the best chance at building your body mass.
Step 5
Prepare grilled or baked salmon two times a week. John Hansen, author of the book "Natural Bodybuilding," recommends salmon due to its high omega-3 fatty acids and 35g of protein for a 5 oz. serving. Eat other lean meats as the centerpiece of your muscle building dinner meals.
Turkey is low in calories yet high in protein as is lean beef. Add whole grain pasta, beans or rice to your dinner. Add dairy products and vegetables to give your body the nutrients it needs.
Tips and Warnings
- Drink plenty of water when working on building muscle. Meet with a trainer who is qualified to help you plan your workouts and supervise your diet. If you drink protein shakes, choose whey protein. Take a multivitamin every day. Get a good night's sleep every night.
- Never take anabolic steroids to build muscle. Consult a doctor if you are injured.
References
- Mayo Clinic: Metabolism and Weight Loss: How You Burn Calories
- CNN Health: How Should I Eat to Build Muscle Mass?
- Bodybuilding.com: The Protein Commandments
- University of Texas Medical Branch at Galveston: Moderate Amounts of Protein Per Meal Found Best for Building Muscle
- "Journal of the American Dietetic Association": A Moderate Serving of High-Quality Protein Maximally Stimulates Skeletal Muscle Protein Synthesis in Young and Elderly Subjects
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