What should I eat to gain muscles ?

Building Muscle: The Essentials

Muscle gain requires a focused effort on two key areas: resistance training and diet. Resistance training stresses your muscles, and during rest and recovery, they adapt by growing stronger and bigger. But to fuel this growth, you need to provide your body with the right building blocks – that's where diet comes in.

The Right Fuel: Calories and Protein

While there's no one-size-fits-all answer, sufficient calorie intake is crucial. You can estimate your needs with online calculators, but it's best to track your actual intake for a few days to get a feel for your current habits. Aim to be in a slight calorie surplus (250-300 calories above maintenance) to provide energy for muscle building.

Protein is the star player for muscle. It provides the amino acids your body uses to repair and rebuild muscle tissue after your workouts. Aim for 1.6-2.4 grams of protein per kilogram of bodyweight daily. This translates to 104-156 grams for a 65kg person. Whey protein powder is a convenient option, but don't forget about other protein sources like lean meats, fish, eggs, and legumes. Spreading your protein intake throughout the day can further optimize muscle protein synthesis.

Tracking Your Progress

To see if your approach is working, track your progress! Monitor your weight, body measurements, and strength gains over time. This allows you to adjust your calorie and protein intake as needed.

Remember:

  • Rest and recovery are essential for muscle growth.
  • Track your progress to see what works for you.

By Yannick Le Hellaye
CPT, ISSA, PN Certified Nutrition Coach


References:

Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. (2018)
Campbell et al. Effects of high versus low protein intake on body composition and maximal strength in aspiring female physique athletes engaging in an 8-week resistance-training program. Int J Sport Nutr Exe. (2018)


Aragon, Alan A. MS1; Schoenfeld, Brad J. Magnitude and Composition of the Energy Surplus for Maximizing Muscle Hypertrophy: Implications for Bodybuilding and Physique Athletes. Strength and Conditioning Journal: October 2020