Before you attempt to start building muscle it’s very important to learn the fundamental muscle building diet rules.
Many people who are aiming to build muscle mass do not know or fully understand what a diet for gaining muscle should consist of. As a blogger who is dedicated to helping you reach your muscle building and fat loss goals, I took the time to put this article together for people who are still trying to figure out the essential elements of a muscle building diet.
In order to increase strength and muscle mass, you need to make sure that you’re providing your body with all the calories and nutrients it needs for recovery and rebuilding muscle tissues. The only way to do this is to follow the fundamental rules of a muscle building diet plan.
1. Muscle Building Diet Must Have A Calorie Surplus
Gaining muscle is a form of weight gain, and the law of energy balance says that to gain weight you must consume more calories than you burn daily. This is a fundamental nutrition law. No matter the types of food that you eat, how healthy your meals are or any other nutritional element that you have perfected, you’ll not gain weight and build muscle unless your nutrition intake includes a calorie surplus. A simple way to get your daily calorie requirement for muscle gain is to multiply your bodyweight by any number between 16-20. You can also calculate your TDEE to create a calorie surplus.
2. You Must Eat A Sufficient Amount Of Protein To Build Muscle
Your muscle building nutrition must have the required amount of protein for gaining muscle. You need protein to maintain and grow muscles. In fact, muscle contains mostly protein and water. Whenever you complete a weight training session, your muscles metabolize (break down) and in order for them to repair and grow bigger, a sufficient amount of protein must be present in your body.
Amino acids which are the building blocks of protein are essential to your muscles for the recovery process. Protein foods have different amino acid profiles, by which some amino acids have greater anabolic properties than others.
On the other hand, just because protein is essential for the muscle building process you don’t have to over-consume protein. The recommended amount of protein for gaining muscle mass is 1.0 to 1.5 grams of protein per pound of your body weight. Protein should make up 30 to 40 percent of the macronutrient ratio of your diet.
3. Diet For Gaining Muscle Must Have Enough Carbohydrates
Carbohydrates are the body’s primary short term fuel source. You need carbs at a sufficient level to fuel your intense workouts, and they are also required by the body to keep muscle glycogen levels full. Remember, you’ll need lots of energy to push your workouts hard to make progressive overload happen. Carbs will be the right source of calories for that energy.
Carbohydrates should make up 40 to 60% of the macronutrient ratio of your diet. The idea is to adjust your carb intake to fit your body type and specific goals. 60% carbs may not be a problem for some people, but for persons whose body type make them sensitive to the effects of glucose and insulin may be required to lower their carbs. Carbs level cannot be too low because this may leave you feeling sluggish and lacking energy for your muscle building workouts.
4. You Have To Include Some Healthy Fats In Your Muscle Building Diet
You definitely need fat in your diet for building muscle. Eating fat helps with recovery and growth. Fat increases the amount of natural anabolic hormones in your body that aids in the muscle building process such as testosterone and Growth Hormone & Insulin- like growth factor (IGF-1).
It’s best to get more of your fats from healthy unsaturated sources. Saturated fats, primarily from animal products, should be kept moderate. For most people, fat should make up the lowest percentage of the macronutrients ratio. It has a much higher calorie density than carbs and protein.
Fat has 9 calories per gram, and carbs and protein have just 4 calories per gram. Fat should only make up 10 to 20% of the macronutrients ratio of your diet. The only reason you might need more fat is if you are skinny and having a hard time consuming enough calories to build muscle.
5. Diet For Muscle Building Must be Tweaked For Your Body Type
All human beings are the same in some ways, but we are all unique when it comes to genetics. Your muscle building diet plan should be designed to fit the requirements of your body type in order for your training to work effectively and efficiently. Your body type will determine the right amount of calories for you.
For example, skinny people may need to eat double the amount of someone who can put weight on easily. And your body type will also affect your macronutrient ratio – the percentage of carbs, protein and fat that makes up your total daily calorie intake.