If your goal is to put on size, you’ve gotta eat enough to support muscle growth. But what you eat, when you eat it, and even the supplements you take can also make a difference in how quickly you see results.
You can have the best training program and adhere to it perfectly, but you’ll never see the best results if you don’t focus on nutrition for muscle gain.
The Role of Proteins and Carbs for Muscle Gain
When it comes to building muscle, many believe they only need to focus on protein, protein, and more protein. It’s true that protein is king, but you also need carbohydrates to optimize muscle building.
Protein and carbs are the winning duo, and both play crucial roles in muscle growth and recovery.
If you are wondering about fats, by no means should you avoid fats or be on a low-fat diet.
Every macronutrient serves a purpose. You should include healthy fats in your diet. But if putting on a decent amount of muscle is your primary goal, most of your calories should come from protein and carbs.
Here’s a breakdown of the role proteins and carbs play when trying to put on muscle:
Protein
Protein is the building block of muscle growth. Your body depends on a consistent intake of amino acids through protein-rich foods to build and maintain muscle mass and prevent muscle breakdown, especially if you lift weights.
When you workout, your muscle fibers undergo micro-tears. This isn’t a bad thing; it’s a natural part of working out. However, you need to repair that damage for your muscles to grow, and the best way to do that is to eat a sufficient amount of protein.
When you eat protein, your body breaks it down into amino acids, which are then used to repair and build muscle tissue. This process, known as muscle protein synthesis (MPS), is a key factor in muscle growth and recovery.
The protein requirement for muscle building varies based on factors such as age, activity level, muscle mass, and overall health. If muscle gain is your goal, most fitness experts recommend a higher protein intake for muscle building, typically ranging from 1.5 to 2 grams of protein per pound of body weight.
Carbohydrates
While protein is widely recognized for its role in muscle building, consuming enough carbohydrates is also important.
First, complex carbs are your body’s ideal fuel source. If you don’t eat enough carbs, your body won’t have the energy it needs to enhance athletic performance and support overall muscle growth.
Second, when you consume carbs, your body converts them into glycogen, which is stored in your muscles and liver. Adequate carbohydrate intake ensures that glycogen stores are replenished, enhancing workout performance and recovery.
Additionally, carbohydrates have a protein-sparing effect. If you don’t eat enough carbohydrates, your body might try to use protein for energy instead of recovery. You want to preserve protein for its primary function (repair/building). Replenishing glycogen stores with complex carbohydrates is important to prevent protein breakdown and muscle wasting.
Like protein, everyone’s carbohydrate intake varies. The amount of carbs you require will depend on various factors, such as your fitness objectives, body composition, age, and training intensity. Some guidelines recommend that carbs make up 45% to 65% of an adult’s total calories, while some studies say that percentage should be more like 55-60% for bodybuilders.
If you think your body needs some help putting all the carbs you are eating to good use (and not only being stored as fat) – look into a quality glucose supplement that promotes muscle glycogen storage and healthy glucose metabolism and insulin response.
Timing Your Meals for Optimal Gains
It’s not only about eating enough protein and carbs… when and how often you eat carbs also plays a role if you want to pack on muscle.
Consuming the right foods at the right times can significantly help you maximize your training sessions, enhance muscle growth, and support overall health and performance. Meal frequency is also something to consider.
To get the most out of your muscle-building efforts, try to focus on these three key aspects of meal timing:
1: Pre-Workout
Training on an empty stomach isn’t the best idea if you are trying to gain muscle. First of all, food is fuel. Without it, there is no way your body will perform at its best. If you are trying to lift heavy to build muscle you need to properly fuel your workouts.
Not eating before a workout can lead to fatigue and decreased strength, making it harder to complete your training sessions effectively. A balanced pre-workout meal with carbs will enhance your energy levels and improve your performance.
Additionally, if you hit the weights hard without adequate protein and carbs, your body will start breaking down muscle tissue for energy. Think of your pre-workout meal as filling up your gas tank before a long drive– without enough fuel, you won’t get very far. Focus on a mix of carbohydrates for quick energy and protein for muscle support.
Now, you don’t want to eat a heavy meal and train immediately afterward. You want to give your food time to digest. It’s best to have a balanced meal 2-3 hours before you plan to lift. You also want to be selective about the types of carbs you consume.
Some pre-workout nutrition essentials might include:
- Carbohydrates: Opt for energy-boosting carbs like potatoes, sweet potatoes, rice, rice cakes, or oatmeal.
- Protein: Chicken breast, white fish, lean ground beef, a lean cut of steak, greek yogurt, or a protein shake are all great sources of pre-workout protein.
- Healthy Fats: A moderate amount of healthy fat in your pre-workout meal can help with energy and muscle recovery; just don’t overdo it. A serving of avocado, nuts, nut butter, or a protein that is slightly higher in fat are good choices.
- Salt: Add extra salt (or consider a salt supplement) to your pre-workout meal to support muscle function and prevent cramps.
- Hydration/Electrolytes: Drink plenty of water before your workout and consider adding an electrolyte supplement to maintain fluid and electrolyte balance.
Drinking a protein shake using quality, fast-acting whey isolate about 30 minutes before you hit the weights would also be beneficial for muscle growth.
2: Post Workout (The Anabolic Window)
Right after exercise, there’s a short window of time known as the anabolic window when your muscles are more receptive to protein and carbs. If you consume the right types of food during this “window,” some research shows you can further enhance muscle growth and recovery.
Some experts say the anabolic window is the 30 minutes immediately following an intense weight training session, while others say it’s as long as an hour. There are even researchers that believe it could extend as many as six hours.
Whether it’s 30 minutes, an hour, or three…. the key takeaway is to eat some protein and carbohydrates as soon as possible after lifting weights.
Some examples of anabolic-window foods that get your body into recovery mode quickly would be:
- A protein shake with a piece of fruit
- Juice and whey isolate protein powder
- Greek yogurt, honey, and fruit
- Breakfast cereal and milk (bonus if you mix some whey isolate protein powder in the milk)
- A glucose supplement designed for post-workout recovery with a whey isolate protein shake.
After consuming your “anabolic window” smaller meal with a fast-acting carb and protein, you can have your full post-workout meal shortly after.
Examples of a balanced post-workout meal:
- Chicken breast, rice, and broccoli
- Ground beef, red potatoes, and brussels sprouts
- White Fish, sweet potato, and asparagus
- Salmon, quinoa, and green beans
- Steak, mashed potatoes, and a salad
3: Meal Frequency
There is a reason bodybuilders and athletes eat as many as 5-8 meals per day. First, if you are in a calorie surplus, consuming the high number of calories your body needs to gain muscle in only three meals a day can be challenging.
Another benefit of frequent meals is that they may increase your metabolic rate slightly, leading to more efficient calorie burning throughout the day. Frequent meals also help keep your blood sugar and energy levels stable and are easier on the digestive system.
Aim to eat smaller, more frequent meals. However, if your lifestyle doesn’t allow you to eat every few hours, don’t stress. You can still eat less frequently and gain muscle. The most important thing is that you hit your calorie and macronutrient goals for the day.
Supplements That Support Muscle Growth
Supplements are just that … supplements. They don’t replace whole foods. That said, there are a few supplements with solid research that show they can be beneficial for muscle gain.
Creatine
Creatine is a naturally occurring compound in the body. It is crucial for the production of ATP, the primary energy source for muscle contractions. If you want to push harder, train longer and make significant muscle gains, creatine is the supplement you need.
Creatine has been a staple in bodybuilders’ supplement stacks for a reason. It is one of the most studied supplements and has consistently been shown to enhance power output and strength.
HMB
HMB, or beta-hydroxy beta-methylbutyrate, is a compound derived from the amino acid leucine. Research shows that HMB can lead to significant improvements in muscle mass, strength, and power.
Beta-alanine
Beta-alanine is a naturally occurring amino acid that is well known for boosting performance and supporting overall muscle endurance. It works by increasing carnosine levels in muscles, which helps buffer acid buildup and reduce fatigue. This means you can train harder and longer before feeling the burn.
Essential Amino Acids
Essential Amino Acids (EAAs) are a group of nine amino acids that our bodies cannot produce on their own and must be obtained through diet or supplements. These amino acids are crucial for muscle protein synthesis, which is essential for muscle growth and repair. EAAs help reduce muscle breakdown, support recovery, and enhance overall muscle performance.
Acetyl L-Carnitine (ALCAR)
Acetyl L-Carnitine (ALCAR) is a form of L-Carnitine, an amino acid derivative naturally found in the body. It is known for its role in fat metabolism and energy production. Additionally, ALCAR is shown to aid in muscle recovery by reducing damage and promoting repair, leading to faster recovery times. There is also research that says it also has neuroprotective properties, helping to maintain cognitive function during and after intense exercise.
Protein Supplements
Protein supplements are a practical and effective way to support muscle gain, especially when trying to hit the high protein requirements necessary for muscle growth. You can only eat so many egg whites and chicken breasts.
Quality protein powders are a more convenient (and delicious) solution that have been extensively studied and shown to benefit muscle growth.
Pro Tip: You don’t have to always drink a protein supplement. You can make all kinds of protein recipes using protein powder. Some of our favorites are Chris Bumstead’s famous protein pancakes and his viral protein ice cream!
Omega 3’s
When you lift weights, the strain on your joints and tissues can lead to a lot of wear and tear. Omega-3s help counteract this by supporting joint lubrication and repair.
While you can get Omega-3s from foods like fish, most people do not get enough Omega-3s
from diet alone. A quality Omega-3 supplement is a great way to ensure you’re getting enough of these beneficial fats to support your intense training sessions.
Magnesium Glycinate
Studies indicate that athletes are at a higher risk of magnesium deficiency and often require magnesium supplementation. Magnesium is essential for various physiological functions, including muscle function, energy production, and electrolyte balance.
Additionally, adequate magnesium levels help prevent cramps, reduce fatigue, and promote better sleep—key factors for muscle repair and growth. We suggest Magnesium Glycinate because it is highly absorbable and gentle on the stomach.
Conclusion
It’s pretty well known that you can’t outtrain a bad diet if you are trying to lose weight. The same holds true if you are looking to put on muscle.
How much you eat, what you eat, and even when and how often you eat your meals are all part of the equation for successful muscle growth.
Pay close attention to these nutrition for muscle gains tips to ensure that you’re fueling your body for optimal gains!
If your goal is to put on size, you’ve gotta eat enough to support muscle growth. But what you eat, when you eat it, and even the supplements you take can also make a difference in how quickly you see results.
You can have the best training program and adhere to it perfectly, but you’ll never see the best results if you don’t focus on nutrition for muscle gain.
The Role of Proteins and Carbs for Muscle Gain
When it comes to building muscle, many believe they only need to focus on protein, protein, and more protein. It’s true that protein is king, but you also need carbohydrates to optimize muscle building.
Protein and carbs are the winning duo, and both play crucial roles in muscle growth and recovery.
If you are wondering about fats, by no means should you avoid fats or be on a low-fat diet.
Every macronutrient serves a purpose. You should include healthy fats in your diet. But if putting on a decent amount of muscle is your primary goal, most of your calories should come from protein and carbs.
Here’s a breakdown of the role proteins and carbs play when trying to put on muscle:
Protein
Protein is the building block of muscle growth. Your body depends on a consistent intake of amino acids through protein-rich foods to build and maintain muscle mass and prevent muscle breakdown, especially if you lift weights.
When you workout, your muscle fibers undergo micro-tears. This isn’t a bad thing; it’s a natural part of working out. However, you need to repair that damage for your muscles to grow, and the best way to do that is to eat a sufficient amount of protein.
When you eat protein, your body breaks it down into amino acids, which are then used to repair and build muscle tissue. This process, known as muscle protein synthesis (MPS), is a key factor in muscle growth and recovery.
The protein requirement for muscle building varies based on factors such as age, activity level, muscle mass, and overall health. If muscle gain is your goal, most fitness experts recommend a higher protein intake for muscle building, typically ranging from 1.5 to 2 grams of protein per pound of body weight.
Carbohydrates
While protein is widely recognized for its role in muscle building, consuming enough carbohydrates is also important.
First, complex carbs are your body’s ideal fuel source. If you don’t eat enough carbs, your body won’t have the energy it needs to enhance athletic performance and support overall muscle growth.
Second, when you consume carbs, your body converts them into glycogen, which is stored in your muscles and liver. Adequate carbohydrate intake ensures that glycogen stores are replenished, enhancing workout performance and recovery.
Additionally, carbohydrates have a protein-sparing effect. If you don’t eat enough carbohydrates, your body might try to use protein for energy instead of recovery. You want to preserve protein for its primary function (repair/building). Replenishing glycogen stores with complex carbohydrates is important to prevent protein breakdown and muscle wasting.
Like protein, everyone’s carbohydrate intake varies. The amount of carbs you require will depend on various factors, such as your fitness objectives, body composition, age, and training intensity. Some guidelines recommend that carbs make up 45% to 65% of an adult’s total calories, while some studies say that percentage should be more like 55-60% for bodybuilders.
If you think your body needs some help putting all the carbs you are eating to good use (and not only being stored as fat) – look into a quality glucose supplement that promotes muscle glycogen storage and healthy glucose metabolism and insulin response.
Timing Your Meals for Optimal Gains
It’s not only about eating enough protein and carbs… when and how often you eat carbs also plays a role if you want to pack on muscle.
Consuming the right foods at the right times can significantly help you maximize your training sessions, enhance muscle growth, and support overall health and performance. Meal frequency is also something to consider.
To get the most out of your muscle-building efforts, try to focus on these three key aspects of meal timing:
1: Pre-Workout
Training on an empty stomach isn’t the best idea if you are trying to gain muscle. First of all, food is fuel. Without it, there is no way your body will perform at its best. If you are trying to lift heavy to build muscle you need to properly fuel your workouts.
Not eating before a workout can lead to fatigue and decreased strength, making it harder to complete your training sessions effectively. A balanced pre-workout meal with carbs will enhance your energy levels and improve your performance.
Additionally, if you hit the weights hard without adequate protein and carbs, your body will start breaking down muscle tissue for energy. Think of your pre-workout meal as filling up your gas tank before a long drive– without enough fuel, you won’t get very far. Focus on a mix of carbohydrates for quick energy and protein for muscle support.
Now, you don’t want to eat a heavy meal and train immediately afterward. You want to give your food time to digest. It’s best to have a balanced meal 2-3 hours before you plan to lift. You also want to be selective about the types of carbs you consume.
Some pre-workout nutrition essentials might include:
- Carbohydrates: Opt for energy-boosting carbs like potatoes, sweet potatoes, rice, rice cakes, or oatmeal.
- Protein: Chicken breast, white fish, lean ground beef, a lean cut of steak, greek yogurt, or a protein shake are all great sources of pre-workout protein.
- Healthy Fats: A moderate amount of healthy fat in your pre-workout meal can help with energy and muscle recovery; just don’t overdo it. A serving of avocado, nuts, nut butter, or a protein that is slightly higher in fat are good choices.
- Salt: Add extra salt (or consider a salt supplement) to your pre-workout meal to support muscle function and prevent cramps.
- Hydration/Electrolytes: Drink plenty of water before your workout and consider adding an electrolyte supplement to maintain fluid and electrolyte balance.
Drinking a protein shake using quality, fast-acting whey isolate about 30 minutes before you hit the weights would also be beneficial for muscle growth.
2: Post Workout (The Anabolic Window)
Right after exercise, there’s a short window of time known as the anabolic window when your muscles are more receptive to protein and carbs. If you consume the right types of food during this “window,” some research shows you can further enhance muscle growth and recovery.
Some experts say the anabolic window is the 30 minutes immediately following an intense weight training session, while others say it’s as long as an hour. There are even researchers that believe it could extend as many as six hours.
Whether it’s 30 minutes, an hour, or three…. the key takeaway is to eat some protein and carbohydrates as soon as possible after lifting weights.
Some examples of anabolic-window foods that get your body into recovery mode quickly would be:
- A protein shake with a piece of fruit
- Juice and whey isolate protein powder
- Greek yogurt, honey, and fruit
- Breakfast cereal and milk (bonus if you mix some whey isolate protein powder in the milk)
- A glucose supplement designed for post-workout recovery with a whey isolate protein shake.
After consuming your “anabolic window” smaller meal with a fast-acting carb and protein, you can have your full post-workout meal shortly after.
Examples of a balanced post-workout meal:
- Chicken breast, rice, and broccoli
- Ground beef, red potatoes, and brussels sprouts
- White Fish, sweet potato, and asparagus
- Salmon, quinoa, and green beans
- Steak, mashed potatoes, and a salad
3: Meal Frequency
There is a reason bodybuilders and athletes eat as many as 5-8 meals per day. First, if you are in a calorie surplus, consuming the high number of calories your body needs to gain muscle in only three meals a day can be challenging.
Another benefit of frequent meals is that they may increase your metabolic rate slightly, leading to more efficient calorie burning throughout the day. Frequent meals also help keep your blood sugar and energy levels stable and are easier on the digestive system.
Aim to eat smaller, more frequent meals. However, if your lifestyle doesn’t allow you to eat every few hours, don’t stress. You can still eat less frequently and gain muscle. The most important thing is that you hit your calorie and macronutrient goals for the day.
Supplements That Support Muscle Growth
Supplements are just that … supplements. They don’t replace whole foods. That said, there are a few supplements with solid research that show they can be beneficial for muscle gain.
Creatine
Creatine is a naturally occurring compound in the body. It is crucial for the production of ATP, the primary energy source for muscle contractions. If you want to push harder, train longer and make significant muscle gains, creatine is the supplement you need.
Creatine has been a staple in bodybuilders’ supplement stacks for a reason. It is one of the most studied supplements and has consistently been shown to enhance power output and strength.
HMB
HMB, or beta-hydroxy beta-methylbutyrate, is a compound derived from the amino acid leucine. Research shows that HMB can lead to significant improvements in muscle mass, strength, and power.
Beta-alanine
Beta-alanine is a naturally occurring amino acid that is well known for boosting performance and supporting overall muscle endurance. It works by increasing carnosine levels in muscles, which helps buffer acid buildup and reduce fatigue. This means you can train harder and longer before feeling the burn.
Essential Amino Acids
Essential Amino Acids (EAAs) are a group of nine amino acids that our bodies cannot produce on their own and must be obtained through diet or supplements. These amino acids are crucial for muscle protein synthesis, which is essential for muscle growth and repair. EAAs help reduce muscle breakdown, support recovery, and enhance overall muscle performance.
Acetyl L-Carnitine (ALCAR)
Acetyl L-Carnitine (ALCAR) is a form of L-Carnitine, an amino acid derivative naturally found in the body. It is known for its role in fat metabolism and energy production. Additionally, ALCAR is shown to aid in muscle recovery by reducing damage and promoting repair, leading to faster recovery times. There is also research that says it also has neuroprotective properties, helping to maintain cognitive function during and after intense exercise.
Protein Supplements
Protein supplements are a practical and effective way to support muscle gain, especially when trying to hit the high protein requirements necessary for muscle growth. You can only eat so many egg whites and chicken breasts.
Quality protein powders are a more convenient (and delicious) solution that have been extensively studied and shown to benefit muscle growth.
Pro Tip: You don’t have to always drink a protein supplement. You can make all kinds of protein recipes using protein powder. Some of our favorites are Chris Bumstead’s famous protein pancakes and his viral protein ice cream!
Omega 3’s
When you lift weights, the strain on your joints and tissues can lead to a lot of wear and tear. Omega-3s help counteract this by supporting joint lubrication and repair.
While you can get Omega-3s from foods like fish, most people do not get enough Omega-3s from diet alone. A quality Omega-3 supplement is a great way to ensure you’re getting enough of these beneficial fats to support your intense training sessions.
Magnesium Glycinate
Studies indicate that athletes are at a higher risk of magnesium deficiency and often require magnesium supplementation. Magnesium is essential for various physiological functions, including muscle function, energy production, and electrolyte balance.
Additionally, adequate magnesium levels help prevent cramps, reduce fatigue, and promote better sleep—key factors for muscle repair and growth. We suggest Magnesium Glycinate because it is highly absorbable and gentle on the stomach.
Conclusion
It’s pretty well known that you can’t outtrain a bad diet if you are trying to lose weight. The same holds true if you are looking to put on muscle.
How much you eat, what you eat, and even when and how often you eat your meals are all part of the equation for successful muscle growth.
Pay close attention to these nutrition for muscle gains tips to ensure that you’re fueling your body for optimal gains!
