Other than the workout plan, an appropriate diet is the most important factor in muscle building and is the way to achieve your personal training objectives.
There are some things that you need to check and determine, to make sure that your diet complements and supports the muscle building efforts.
1st Step: Determine your body type
Your body type is important in understanding what diet will help you get the best results in terms of muscle building. In terms of weight training, there is generally three body types:
The ectomorph body type
Hard gainer which is generally petite with long limbs, lower percentage of body fat, and slow weight gain.
The endomorph body type
Soft gainer is the type with round physique, with fat deposits gaining around the waist, hips, and thighs. They generally have slow metabolism, fast development of muscle mass and fat deposits.
The mesomorph body type:
These are athletic bodies with broad shoulders, strong arms and legs, and a slender waist. The muscle mass is high and they are usually very athletic. They have quick success when building muscle.
The body types are different in terms of muscle mass, tendency to put of weight, and general structure. However, not everyone can be specifically types and there are some mixed types.
2nd Step: Proper nutrition & training for your body type
The ectomorph body type/hard gainer
Training: They must largely focus on weight training, because the calorie consumption during endurance training is high.
Ideally, this body type must focus on an increase in muscle mass and flexibility. However, it is advised to proceed with caution because they become over exercise quickly.
Nutrition: Their diet must have a large amount of carbohydrates. They need calorie surplus to build mass.
The diet must have plenty of protein and good fats, fruits, and vegetables. Also, drink plenty of fluids.
The mesomorph body type
Training: Emphasis should be placed on flexibility training for the muscles. This body type is quick to see good results in terms of building strength, but tends to have shorter muscles and tendons.
Nutrition: Carbohydrate-heavy diet during the day, reduced carbohydrate consumption in the evening. The diet should consist of plenty of protein and good fats, and plenty of fruit and vegetables. Make sure to drink plenty of fluids, too.
The endomorph body type/soft gainer
Training: They must focus on weight training to build muscle and endurance training to avoid excess weight and fat deposits. They regenerate quickly from exertion.
Nutrition: They must be disciplined in their diet and have lesser carbohydrates and fat. However, they need a lot of protein to build muscle and a lot of fruits and vegetables, other than fluids.
3rd Step: The correct macro nutrient ratio
When you are trying to build muscle, you must regularly consume macro nutrients like high quality protein, complex carbohydrates, and polyunsaturated fatty acids
Just the regular supply of protein can lead to permanent boost in protein synthesis for muscle building and keep the concentration of amino acid in blood high.
Other than macro nutrients, it is important to regular consume vitamins and minerals.
Protein: Essential muscle building component
It is necessary to have a high-protein diet when you are building muscle mass, to support the body after exercise and during regenaration.
Proteins have the various essential and semi-essential amino acids like leucine, valine, and isoleucine.
A combination of animal and plant sources is recommended. Lean meats and fish, low-fat dairy products, eggs, legumes and soya are some of the suitable natural foods.
Recommended: 2 g of protein per kilogram of body weight daily.
Red meat contains creatine, which is popular in muscle building diets. Protein products like protein shakes can be used as diet supplements
Carbohydrates: Fuel for your muscles
The main source of energy for you muscles are complex carbohydrates, With a sufficient intake of carbohydrates, you can maintain a consistent increase in weight.
If the consumption of carbohydrates is more than you need, the muscle will store the rest of sugar in the form of glycogen. Specially during the intense workouts, your body can tap into these energy reserves.
Recommended: 3-4 g of carbohydrates per kilogram of body weight daily.
It is important that you include primary whole grain products, potatoes, brown rice, and oatmeal in your nutrition plan to build muscle.
You must avoid the short-chain carbohydrate compounds like glucose because it raises blood sugar levels quickly.
Fats: quality not quantity
Other than carbohydrates and proteins, it is important that you have a good supply of healthy fats. These are important in building muscle.
There are several body functions that need valuable fatty acids like release of testosterone and hormone production.
Some ideal form of unsaturated fatty acids are plant oils, fish, avocado, and walnuts.
Recommended: 1 g fat per kilogram of body weight daily.
4. Calculate your personal macro nutrient ratio
Make sure to calculate how much calories you require. The way to do it is:
Your calorie requirement kcal*Calculate nutrient distribution
5th Step: 8 rules for proper muscle building nutrition
Rule number 1: Consume a minimum of 6 meals a day.
When you are focusing of building muscle, you have to eat a calorie surplus. So, eat 6 small meals a day.
Get something to eat every 2 to 3 hours. If you intake calories regularly, it would prevent the body from entering the catabolic mode.
It is important to keep your blood sugar levels and metabolism at a constant high to ensure that the mental and physical performance does not drop.
Rule number 2: Avoid simple carbohydrates
Avoid all the simple carbohydrates that is generally called bad carbohydrates like sugar in fruit juice, and honey.
To build muscle, the diet must be focus on supplying a lot of complex carbohydrates.
Such carbohydrates are slowly processed, so the blood sugar levels are stable and the body is supplied with energy for longer.
Rule number 3: Balanced meals with proteins and carbohydrates
It is necessary to have the right balance of nutrients in your meals. Ensure that all meals have high quality carbohydrates and about 30g of protein.
It would be ideal if you get whole grain products, oatmeal, and rice. For protein, get chicken, beef, fish, and eggs.
Rule number 4: Essential fatty acids are your secret weapon
A healthy diet for muscle building should be supported with essential fatty acids.
Too many of the bad fats will lead to a decline in physical and mental performance potential long-term.
Valuable fatty acids can be found in olive oil, coconut oil, nuts and low-fat fish.foodspringOrganic coconut oilGo to product
Rule number 5: Nutritional supplements for muscle building
Proteins, carbohydrates, fats, and dietary supplements are important for your diet in you wish to build muscle.
Dietary supplements are additional and can optimize the process of muscle building. The following products are recommended.
- Whey Protein: To help give energy in the muscles
- Creatine Powder: To help in athletic performance and effective workout
- L-glutamine: To help regeneration and recovery processes
Rule number 6: Pre & post-workout meal
Before and after exercise, you must replenish your energy reserves, so that you get enough energy during and after your workout.
Pre-workout meal: must have complex carbohydrates and protein.
You can get 300g of quark with 100g of berries an before your workout.
This equates to about 250 kcal, 2g fat, 21g carbohydrates and 37g protein. It not that, you can get protein shake with whey protein and a banana.
Post-workout meal: After you workout, the energy stores require a quick and effective replenishment to avoid nutrient deficiencies and loss of muscle mass.
It is important that your body gets a sufficient supply of protein and fast carbohydrates within half an hour after the workout.
After the workout, you can get a shake made of quark, bananas, and milk.
An alternative would be a protein shake with banana and fruit juice.
Get another meal 60-90 minutes after exercising if you are on a protein-rich muscle building diet.
This meal must have low-fat fish, meat or egg whites, as well as complex carbohydrates from whole wheat pasta, potatoes or oatmeal, etc.
Rule number 7: Don’t forget to stay hydrated
With sufficient fluids, you can effectively regenerate your muscles.
Irrespective of your goals, water is necessary for your body and you must drive 2 to 3 litres every day.
On the days you workout, drink an extra litre as a compensation for the fluid lose during exercise.
Rule number 8: Say goodbye to hunger pangs
For a well-planned muscle building diet, you need the required amount of daily calories. Without a surplus of calories, muscles would not be able to grow consistently
Try to avoid hunger pangs and eat when you fee hungry.
If you get protein shake before bed, your muscles will regenerate and grow.
If you follow these steps, you will have the appropriate diet to build muscles.