In This ArticleView AllIn This ArticleEat to Gain MuscleBest-Muscle Building FoodsResistance Training
In This ArticleView All
View All
In This Article
Eat to Gain Muscle
Best-Muscle Building Foods
Resistance Training
Maintaining muscle is key to enjoying a healthy, active lifestyle at any age.
Here we share some foods you can include to improve muscle mass, and we look at the impact that resistance training has on our muscular and bone health.
Grilled Salmon with Tomatoes & Basil
How to Eat to Gain Muscle
The foods you consume have a major impact on your body’s ability to maintain or build muscle. Including enough dietary protein plays a big role inbuilding and maintaining muscle mass. The recommended dietary allowance for protein is 0.8 g/kg of body weight, which is the minimum amount of protein needed to meet basic needs. However, for exercising individuals to build and maintain muscle mass, it is recommended that you eat 1.4-2.0 g/kg of protein per day. For someone who weighs 150 pounds (68kg) this would be a range of 95 grams to 136 grams of protein each day.
While protein is a key ingredient to muscle maintenance, it is not the only thing to consider. Research indicates that building muscle isn’t just about getting enough protein, but there should be a focus on the quality of the overall daily eating pattern.Registered dietitian and culinary expertCarolyn Williams, Ph.D., RD, agrees. “It doesn’t matter how much protein you’re getting if you’re not getting adequate calories overall,” says Williams.
Byincluding complex carbohydrates, lean protein and healthy fats in your daily diet, you can ensure that your body is receiving the nutrients it needs to maintain and build muscle.
Williams recommends trying to consume four to five small meals at regular intervals throughout the day that each provide approximately 20 to 30 grams of high-quality protein, along with complex carbohydrates and healthy fats, taking care not to exceed 40 grams of protein in any single sitting. “You have to have sufficient carbohydrates and overall energy,” says Williams. “Otherwise, the body will break down the protein you are eating to use for energy.”
7-Day Meal Plan to Gain More Muscle
11 Best Muscle-Building Foods
Avocados
Avocados are an excellent plant-based source of monounsaturated and polyunsaturated “healthy” fats.In addition to helping lower bad cholesterol (LDL) and raise good cholesterol (HDL),avocadoscontain some protein. They are an excellent source of magnesium and potassium, minerals which support muscle recovery. Avocados are a good source of fiber with over 3 grams per serving, which can help maintain good gut health.Maintaining a healthy gut can help reduce inflammation in the body, and an overall anti-inflammatory diet has been shown to promote greater muscle mass and function.
Beans
Beans are high in fiber, vitamins, minerals andplant-based proteinand low in fat.They are an excellent and economical source of leucine,one of the three amino acidsthat is believed to initiate muscle protein synthesis, the process of building new muscle.
Eggs
If you are looking for the perfect post-workout meal, you may want to include an egg.Researchers found that after a resistance workout, those who consumed a whole egg, not just an egg white, experienced increased protein synthesis that may stimulate muscle growth.
What Happens to Your Body When You Eat Eggs Every Day
Fatty Fish
Tuna, salmon, snapper and yellowtail are all excellent sources ofomega-3 fatty acids, a type of polyunsaturated fat that has been found to help reduce muscle loss and function and could actually increase muscle mass.
Not a fan of fish? Try a fish oil supplement instead.
Greek Yogurt
Full of protein andgut-healthy probiotics, nonfat plain Greek yogurt is an excellent choice for those looking to maintain or build muscle and reduce body fat.
Research has indicated that because of the optimal digestibility and ability of the body the amino acids in yogurt, it is a good source of high-quality protein to help increase muscle mass.
Be sure to skip the blended, flavored yogurts, though, as they often have high amounts of added sugar that would negate the potential health benefits.
Oatmeal
Whole grains are an excellent source of complex carbohydrates that your body needs for energy. Oatmealprovides a healthy mixof carbohydrates, plant-based protein, fiber and nutrients that will help to keep you full longer between meals.
As with Greek yogurt, remember to skip the flavored oatmeal, as it is often high in added sugar. Go for plain oats instead, andtry adding dried fruitfor added vitamins and a hint of natural sweetness.
Poultry
Skinless,white-meat chickenand turkey (think breast versus thigh) provide an excellent source of lean protein, including the essential amino acid leucine, B vitamins and minerals that are key components of building and maintaining muscle.
Including poultry as a part of a vegetable-rich diet has also been found to help reduce the risk of cardiometabolic diseases.
Nuts and Seeds
Nuts and seeds are a good source of plant-based healthy fats, protein and carbohydrates. Nuts and seeds also have fiber, vitamins and minerals that support many of the body’s systems.
While there arehealth benefits to all nutsand seeds,pumpkin seedsare one of the stars of the show when it comes to muscle health and maintenance. They are high in polyunsaturated fats, leucine, iron, magnesium, folate and vitamin K. Vitamin K has been shown to play a role in muscle health, bone health and may potentially play a role in the management of osteoporosis and sarcopenia.
Quinoa
Quinoa is full of antioxidants, fiber, iron, folate and magnesium and lysine, an essential amino acid important in maintaining good muscle health.
Tofu
Long known as the king of plant-based protein, soy-based tofu is a staple in vegetarian and vegan kitchens because ofits nutrient density, antioxidant properties, high protein content and versatility.
Research also indicates that protein from soybeans, the primary ingredient in tofu, is similar to whey protein in itsimpact on muscle growth and offers cardiovascular advantagesthat animal-based proteins may not offer.
Additionally, soy may provide beneficial properties, such asgut-healthy prebiotics and probioticsand isoflavones to promote bone health.
Chocolate Milk
This may come as a surprise, but chocolate milk provides a good mix of protein and carbohydrates that make it an excellent addition to apost-workout snack.
Williams says, “I love chocolate milk! Just be sure to compare labels and make your choice based on brands that contain less added sugar.”
Best Exercise to Build Muscle and How Often
In addition to the foods you consume, it is absolutely essential to include resistance training to maintain and build muscle.
Resistance training, often called strength training, is a form of exercise that utilizes opposing forces to make your muscles stronger. Further, it is one of the best ways to keep and build lean muscle to prevent sarcopenia (muscle loss) and osteopenia (bone loss). Strong muscles support the bones, reduce the risk of injury and keep your body moving properly.
The American College of Sports Medicine recommends including resistance training a minimum of two times each week.
If you aren’t comfortable in a gym or using added weights, even your body weight can act as resistance. Include exercises like wall squats, body-weight squats, planks, pushups and lunges to get afull-body resistance workoutthat you can do from the comfort of your own home and without any equipment.
The Bottom Line
Nutrition and exercise work together and complement each other to improve muscle mass and function.
The research is clear: By implementing a balanced diet, including key muscle-building foods and exercise, with a specific focus on resistance training at least two days each week, you can build muscle to feel stronger, move better and enjoy a more active lifestyle at any age.
The #1 Time of Day to Eat Protein for Better Muscle Health, According to Research
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Sources
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