You need to work out to pack on muscle, but diet can help you reach your goals for bulking up as well. In fact, not giving your body the nutrients it needs to build lean muscle mass may actually inhibit your bodybuilding efforts. The right diet will give you the proper amount of calories, protein and other nutrients you need to add bulk in a healthy way. It's best to consult a physician before making any changes in your diet.
Calories
When your goal is to gain muscle, you want to make sure that the weight you add is coming from lean muscle tissue and not fat. To help ensure this, you will need to eat enough calories to help you bulk up gradually, gaining a half a pound to a pound a week. Keep a food journal for a week to get an idea of how many calories you consume, and then add 250 to 500 calories a day. You may need to add more or less depending on your exercise regimen and body type. Your doctor can help you determine how much you should be eating.
Sneak in Protein
Muscle is protein, and eating enough of this nutrient is essential for packing on healthy pounds. While lean beef, poultry and fish are good sources, you don't have to be a big meat eater to get your protein. Try adding powdered milk to your beverages to increase both your protein and caloric intake, or put some extra slices of cheese on your sandwich. Eat nuts for a snack, or put them on your morning oatmeal. Tofu and beans can also be good sources of protein, and you can cook them in creative ways to keep from getting bored.
Fiber
Fiber aids your digestive system -- getting enough fiber can help keep your body functioning properly as you change your eating habits. Fruits, vegetables, bran cereal and whole-grain muffins are good sources of fiber, as well as other nutrients. Add some dried fruit to your salad or cereal, and seek to consume a variety of vegetables like squash, peas and corn. You can also add some ground flaxseed to your yogurt or switch to a thick, dense bread like pumpernickel.
Precautions
Do not eliminate complex carbohydrates in favor of eating only protein. Not only will this decrease your fiber intake, it will also deprive your body of the energy it needs to get through your day, let alone an intense workout. Furthermore, a diet that is too high in protein can have adverse effects on your health such as increased risk of heart disease, constipation or weakness. Seek a balance of nutrients to aid your muscle growth, and consult a nutritionist if you are unsure how to come up with a meal plan that is right for you.
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