The body builds muscle when you work, sleep and rest. Lifting weights breaks down muscle mass, and your body repairs the muscles during rest and makes them stronger, explains AskTheTrainer.com. The correct diet helps your body repair muscle tissue, creating a leaner, stronger body.
Calories
To build lean muscle mass, you need to have a daily caloric surplus. However, AskTheTrainer.com does not recommend this type of diet for overweight individuals, because the surplus could contribute to fat gain rather than muscle gain. Of the total calories you consume each day, 55 percent should come from carbohydrates, 30 percent from heart-healthy fats and 15 percent from protein. To gain muscle weight, you need to eat between 500 and 1,000 calories more than you expend per day, according to the Navy and Marine Corps Public Health Center.
Protein
Protein helps build and repair muscle tissue, making it an important food group for bodybuilders and people trying to gain lean muscle mass. According to Rice University, the amount of protein you require per day depends on your activity level. For example, if you are actively trying to gain muscle with a strength-training regime, multiply your weight by 0.6 to 0.9 to calculate the total grams of protein you require per day.
Carbohydrates
A diet high in protein and low in carbohydrates is unhealthy and does not contribute to muscle gain. Carbohydrates provide you with the energy you need to perform the strength-training exercises required to build lean muscle mass. Complex carbohydrates such as whole-grain bread, brown pasta, brown rice, vegetables and fruits take longer to break down in your digestive system, which means they provide a steady stream of energy throughout the day.
Misconceptions
Many athletes and bodybuilders believe that eating more protein than necessary and taking protein supplements will help build muscle more quickly. However, according to the President's Council for Fitness, Sports and Nutrition, the rate at which you build muscle depends on genetics, intensity of strength training and whether or not you consume enough calories.
Warnings
Increasing your daily caloric intake without combining it with aerobic and strength-training exercise can make you gain weight in the form of fat rather than muscle, according to the Navy and Marine Corps Public Health Center. Ask the advice of your doctor if you are unsure the best way to train for lean muscle mass.
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