Muscle Building Nutrition: What You Need To Eat To Build Mass

By | July 21, 2013

Muscle Building Nutrition For MassMuscle building nutrition is a crucial part of getting a muscular body. Building muscle does not depend on a good workout program alone.  You must also be taking in the required nutrition for your body if you want to effectively gain muscle mass.

Muscle building nutrition involves various components regarding food intake, when combined, aids in building muscle mass.

You must be consuming the required types of foods in correct quantities and at the right time to make up a good nutrition plan for building muscle.

When eating to gain muscle mass you should be focused on providing your body with the right amount of calories and macronutrients that it need to gain weight, repair muscle tissues and grow muscle.

Lean muscle mass is basically muscle without fat. When your aim is to build a muscular body that doesn’t have a high percentage of fat, your muscle building nutrition plan needs to be structured properly to build muscle mass effectively while minimizing fat gain.


Components Of A Muscle Building Nutrition Plan

1. Calories

One fundamental nutrition factor for building muscle is making sure your body gets more calories than the amount you’re burning. There are a number of variables that’ll determine exactly how much calories a person needs to consume daily to gain muscle, but that number must be above your calorie maintenance level or TDEE. Eating more calories than you expend is called a calorie surplus. This is required for gaining weight which we want to make sure is mainly muscle weight when we are after a lean muscular body.

Each one of the following macronutrients contains calories and the other essential muscle building nutrition properties. They must be included in a balanced amount in your diet to build muscle.

Muscle Building Nutrition Diet

2. Carbohydrate

Carbohydrate is the primary source for the body to get calories needed for energy, and muscle cells are also filled with glycogen, which is the storage form of carbohydrate.

To help build lean muscle properly you should include complex carbohydrates in your muscle building diet because they are slowly broken down into energy to be used up by the body. Sources of complex carbs include whole wheat flour products, brown rice, oats, quinoa, and vegetables.

3. Protein

Protein is actually the building block of muscles. You need an adequate supply of protein as part of your muscle building nutrition to gain lean muscle mass. To repair and build muscle tissues your body needs all of the essential amino acids that are available in protein.

That’s the reason it’s very important to include the required amount of protein in your diet to gain muscle. Some protein foods that are ideal for muscle building nutrition are eggs, chicken, turkey, fish, cottage cheese, yogurt, and milk.

When it comes to quantity of protein, over-consumption is not beneficial. According to  Miriam E. Nelse, PhD on, “Eating extra protein actually doesn’t do much toward boosting your muscle mass and strength. The amount of protein you require depends on your weight and your daily caloric intake”.

4. Fat

Fat should also be included in your muscle building nutrition plan because healthy fats help in promoting good health and help with hormonal balance in the body.

The idea is to include healthy foods containing fat in your meals to get all the benefits that they provide when building muscle. Some sources of good fat for a muscle building eating plan include vegetable oils and cod-liver oil.

These are the main components that your muscle building nutrition should consist of. They must be balanced and properly structured in a well-designed nutrition program based on your individual needs and circumstances.

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