In addition to regular strengthening exercise, such as weight training, a healthy diet is important for building muscle. To increase muscle mass, you may require 200 additional calories per day, according to the American Dietetic Association. Eating sufficient amounts of carbohydrates, protein and fat, and staying hydrated, are also important. Aim for a balanced diet based on healthy foods for best results. For specified guidance, discuss your goals with a qualified health care professional.
Protein-Rich Foods
Protein provides amino acids, the building blocks of lean tissue. While building muscle, your protein requirements increase to roughly 15 to 20 percent of your overall diet, or 1.4 to 1.8 grams of protein per kilogram of body weight, according to the American Dietetic Association. Choose high-quality, lean protein sources most often, such as lean meats, skinless chicken and turkey breast, legumes, low-fat dairy products and fish. You get roughly 27 grams of protein from a lone, three-ounce chicken breast, while one cup of beans provides you with 13 to 16 grams. To keep your saturated fat intake low, use low-fat cooking methods, such as baking, broiling and grilling meat, fish and poultry in a pan coated with olive oil or nonstick cooking spray.
Complex Carbohydrates
Carbohydrates provide glucose, your body's main source of energy. Adult men should consume roughly half of their calories in the form of carbohydrates while building muscle, according to the American Dietetic Association. Enriched breads, cereals, sweets and snack foods provide carbohydrates, but little fiber and fewer nutrients than complex carbohydrates, such as whole grains and starchy vegetables. Complex carbohydrates also provide longer-lasting energy. For these reasons, choose 100 percent whole-grain breads and cereals, oatmeal, brown rice, wild rice, popcorn, quinoa, barley, baked potatoes, winter squash and sweet potatoes most often. One cup of pearled barley provides over 44 grams of complex carbohydrates while one-half cup of whole grain oat cereal bestows over 33 grams upon your system. When purchasing breads and other grain-based foods, check food packaging to ensure that whole grains are listed as main ingredients.
Healthy Fats
A high-fat diet, particularly a diet high in saturated fat, increases your risk for high cholesterol and heart disease. Healthy fats, on the other hand, are necessary for wellness. Fat supplies energy to your muscles during activity, enhances nutrient absorption and helps create more satisfying foods. The American Heart Association recommends that fat account for 25 to 35 percent of your overall diet. Healthy fat sources include nuts, seeds, avocados and plant-based oils, such as canola, safflower, sunflower and olive oil. Incorporate healthy fats into balanced, nutritious meals for best results.
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