Let’s find out why your diet is so valuable for muscle growth and what you should be eating to help support your goals
Summary
1How does food support your muscles?
Good nutrition and building muscle doesn’t need to be rocket science if you follow these three elements…
2What are macros?
Building muscle is as much about what you do in the kitchen as well as in the gym, and a healthy diet…
3Should I eat carbs to build muscle?
Alongside protein, you also need to eat carbohydrates, as this macronutrient is the body’s main...
We spoke to Anita Bean, award-winning registered nutritionist, health writer and author of The Complete Guide to Sports Nutrition, to understand more about foods for muscle growth. When it comes to building muscle mass and maintaining a lean physique, fuelling your body with the right food is just as important as training.
How does food support your muscles?
Who would have thought that something we do every day could be so confusing? The good news is that it doesn’t need to be. Good nutrition and building muscle doesn’t need to be rocket science if you follow these three core elements; the first being strength training, the second eating a balanced diet and the third recovering correctly.
Strength training provides the stimulus for muscle growth,1 whilst choosing what's on your plate should provide the right amount of energy and nutrients to enable your muscles to stay strong and healthy – and aid recovery. The key is to tick each box consistently.
What are macros and which will help with muscle growth?
Building muscle is as much about what you do in the kitchen as it is in the gym, and “a healthy diet with a balanced ratio of carbohydrates, fat and protein is a must when it comes to muscle growth,” says Anita.2
Protein is probably one of the most talked about macronutrients among gym-goers and is essential for both form and function.
“Protein’s vital for assisting with brain, heart and liver function,3 as well as repairing and rebuilding muscle tissue3 damaged during exercise,” explains Anita.
“You need to feed your body with the amino acids, the building blocks of proteins, that help build new proteins for cell growth and repair, muscle recovery and sustained energy levels.”4
In fact, getting enough protein from foods that contain all nine essential amino acids like eggs, meat and fish are the best for building muscle.
Vegan-based sources of protein like chickpeas, tofu, kidney beans and spelt will help with building muscle whilst promoting fullness.
Other great sources, despite the obvious steak and chicken, include almonds, edamame, Greek yogurt and Ezekiel bread... take your pick.
Should I eat carbohydrates to build muscle?
Alongside protein, you also need to eat carbohydrates, as this macronutrient is the body’s main energy source,5 to help replenish glycogen and avoid fatigue.6
“In order to gain muscle, you need to train very hard and that requires fuel – and the key to fuel is carbohydrate, which is stored as muscle glycogen,” says Anita.5
Think foods such as pasta, rice, cereal, starchy vegetables like jacket potatoes, fruit and bread. The body breaks down complex carbohydrates into glucose during digestion, so it can be absorbed steadily into your bloodstream and provide immediate energy for the body and mind.9
Will fat build muscle?
Your fat intake is also important and contrary to popular belief, isn’t the enemy when it comes to your diet. In fact, “fat should make up between 15-30% of total calories.10 If you’re wanting to gain muscle, look at forms of unsaturated fat sources like nut butters, avocados, coconuts, olive oil and fish like salmon or sardines,” explains Anita.
Fat is calorie-dense, meaning it’ll provide a concentrated amount of slow-release energy11 helping to fuel your body and reducing hunger.
These essential fatty acids can enhance oxygen delivery to cells and help the body store glucose as muscle glycogen.12 Your body also needs the fats found in fish, nuts and oils to help absorb vitamins13 especially A, D and E,” adds Anita.
How to eat for muscle recovery
When you train, your muscles get tiny, microscopic tears that need to be repaired, which is how new muscle is built.14 For that to happen, your body needs protein, and it needs it as soon as possible – with studies showing that the best time to eat after a session is within 30 minutes.15 This is when your muscles are most likely to take advantage of nutrients.16
While protein helps your muscles do its repair work, “eating something containing both carbohydrates and protein like a rice cake topped with almond butter, or a three-bean chilli served over fresh pasta will support refueling after training,” says Anita.
"One study17 suggests that taking carbohydrates combined with protein after exercise may help create the ideal hormonal environment for glycogen storage and muscle building,” says Anita.
Minerals and vitamins like calcium18 found in broccoli and vitamin D found in foods like salmon,19 mushrooms20 and even some fortified cereal,21 are also two important nutrients to include in your recovery. These are both required for overall muscle and bone health yet are often under-consumed.22
Don’t forget water too
You also need to make sure that you’re adequately hydrated. “Whenever you exercise you lose fluid, not only through sweating but also as water vapor in the air you breathe out,” says Anita. “Re-hydrating correctly with water can help reduce fatigue.”23