Eating well to build muscle healthily
Building muscle takes more than just exercise – you also need to eat a healthy diet, because nutrition plays a crucial role when it comes to building muscle.
While some people seem to achieve their goals by working hard on the machines at the gym, others are left wondering why their legs or biceps aren’t as bulky as they would like despite putting in the hours. The answer is often in their diet rather than their training plan. What you eat is key to building muscle mass efficiently.
How important is nutrition in building muscle?
Nutrition plays an important role in building muscle. The right foods provide your body with the nutrients it needs to repair and grow muscle tissue. For the best results, you need the right quantities of proteins, carbohydrates and fats from the right sources.
Studies show that without well-thought-out nutritional planning, you won’t make significant process no matter how intensive your training. “Of course, training is the most important element,” says nutritionist Céline Matter. Without working out to the right degree, you can eat what you want, but the muscles need to be stimulated to change. But this stimulus alone will go unused if you don’t provide the body with the right fuel.
So diet and working out are equally important if you’re looking to build muscle.
Which foods are best for building muscle?
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Carbohydrates
Carbohydrates are the most important source of energy, particularly for intensive training sessions. They fill the glycogen stores in the muscles and provide power. Wholegrain products such as oats, quinoa and sweet potatoes provide long-lasting energy and important nutrients. Fruit, especially bananas, are an important source of carbohydrates and vitamins.
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Fats
Healthy fats are essential for the hormone balance, which has a strong influence on muscle building. Avocados, olive oil, nuts and seeds provide high quality unsaturated fatty acids. Omega-3 fatty acids, which are found in fish such as salmon or plant-based sources such as linseeds, also promote muscle regeneration.
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Proteins
Proteins are the building blocks of muscles. Lean meats such as chicken or turkey, fish, eggs and dairy products are right in high-quality protein. Plant-based alternatives such as tofu, lentils and chickpeas are also excellent sources of protein. However, too much protein, particularly in the form of supplements, can harm the kidneys. Experts recommend a daily protein intake of 1.3 to 1.8 g per kilogram of body weight, distributed across several meals.
“Muscle building and breakdown takes place throughout the day.”
The right nutrition for the right phase of training
You can’t just load up the calories and expect to gain defined muscle. It’s not that simple. Your diet will vary depending on your goal – do you want to build up or define your muscles? So what should you eat to bulk up and what foods can help create muscle definition?
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Nutrition for bulking up
When building muscle, you need extra calories to supply the body with enough energy for the muscles to grow. Focus on complex carbohydrates, proteins and healthy fats. Ideal meals include brown rice with chicken, or oats with nuts, for example. When it comes to building muscle mass instead of fat, your main focus should be on the quality of the food.
Uncontrolled excess calories carry the risk of building up fat instead of muscle mass. Ideally, the protein intake should be spread across different times of the day. “Muscle building and breakdown takes place throughout the day,” says nutritionist Matter. “So, if you supply your body with 120 g of protein just once a day, it will build up less muscle mass than if you consume the same amount across several meals.” -
What to eat for muscle definition
To add definition, you have to reduce your calorie consumption a little to reduce body fat and make the muscles visible. So, you need to keep up your protein intake and reduce the carbohydrates. Meals like grilled fish with vegetables or salads with turkey are perfect. At the same time, you have to make sure your calorie deficit isn’t too high, because this will cause your muscles to break down.
You can’t build muscles on a diet
Building muscle and losing weight have different calorie requirements: you need to be in a calorie surplus to build muscle and in a calorie deficit to lose weight. However, it is possible to reduce body fat while maintaining muscle mass. “In most cases, it’s easier to focus on one or the other,” says expert Matter. “However, aiming for both at the same time isn’t out of the question.” A balanced diet with sufficient protein helps achieve this goal.
Watch your calorie intake
For effective nutrition, you need to be aware of your calorie requirements. Factors such as age, gender, weight and level of activity play an important role. Online calculators or advice from a nutritionist can help. Once you understand your calorie requirements, you can plan and achieve sustainable results.
What to eat to build muscle
Carbohydrates, fats and proteins are all essential for building muscle healthily. But are there gender-specific differences? What do men and women need to be aware of?
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Optimal nutrition for women when building muscle
Women should opt for a high-protein diet with high-quality sources of protein, such as salmon, greek yoghurt and plant-based alternatives such as pulses. Healthy carbohydrates such as quinoa and wholegrain products also play an important role.
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Optimal nutrition for men when building muscle
Men often need more calories and protein to build muscle mass. Lean meats, combined with sweet potatoes or oats, provide energy and protein. Nuts and seeds are great for snacks in-between meals.
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Can you build muscle with a vegetarian diet?
Absolutely. You just need to eat a sufficient variety of plant-based protein sources such as tofu, seitan, lentils and chickpeas. You can also use plant-based protein powder to cover your requirements, if necessary.
“With plant-based proteins, you need larger quantities and a little more planning,” explains Matter. A balanced combination – i.e. not just one but several sources of plant-based protein – ensures that you get all the essential amino acids that you need.
Do you need supplements to build muscle?
Most people can get all the nutrients they need from a balanced diet. However, supplements such as whey protein or creatine can help if you can’t cover all your requirements through food.
Caution is advised with inferior products: Some supplements may contain substances that are harmful to your health.
What should you eat before strength training?
The last meal you eat should be around two hours before training and should comprise carbohydrates and protein. Wholegrain bread with cottage cheese or a banana with peanut butter provide energy and nutrients for an effective workout.
What to eat after training
After training, you should focus on proteins and a small amount of carbohydrates to refill your glycogen stores. A protein shake or scrambled eggs with vegetables is ideal to support regeneration.
Avoid overtraining – reduce the risk of injury
But don’t forget that even the best nutrition can’t compensate for the overload caused by excessively intensive training. Too much training can lead to exhaustion, increased risk of injury and a drop in performance levels. It’s therefore essential to schedule regular recovery phases and get plenty of sleep so the muscles and regenerate and grow.
But with a little care and the right diet, you can lay the foundations for effective muscle building. Quality, planning and adjusting your goals are the key to success. Your body will thank you for it.
