5 Tips: Eat for Muscle Growth

If you’re reading this, it’s safe to assume you’re trying to build muscle. Maybe you’ve already started going to the gym, but you haven’t seen the gains you’ve been looking for. Maybe you’re getting ready to start a routine and you’re trying to gather as much information as possible before you get started.

Whatever the case is with you, one thing is certain. A proper diet is the absolute best way to ensure you get the most out of all the time spent in the gym. You’re going to be working those muscles, they’re going to need energy. Ensure you feed those poor guys with the correct balance of nutrients.

You might be thinking: Yeah, but I eat enough. That may be true, and if you are well done (Because most people don’t). However, eating “enough” isn’t the key factor here. The quality of the food is the important part.

1) Make sure you eat enough protein.

Protein is a well-known macronutrient for muscle-building: It has essential amino acids, which are critical in helping to repair all the micro tears in your muscles from exercise, which helps your muscles grow bigger, and faster.

I factor required protein as 1 - 1.5g per pound of weight. So, during a building phase, a 180LB person would need to consume 180 - 270 Grams of protein each day. 

But consuming enough protein isn’t the only important factor here.

2) Make sure you eat the protein at the right time.

The optimal time for your body to make the most of its protein intake is after each workout. There's about a 2-hour time span after a workout where you need to consume the highest quality protein possible. If you’re in a rush, a protein drink is the easiest choice. More specifically a rapid assimilation – high bio availability drink such as this protein from 1st Phorm. If you have some time after your workout to cook, eating 3 eggs and a high protein yogurt such as a Greek yogurt or Icelandic Skyr (if its near breakfast time) or 4 ounces of lean meat or fish (for lunch or dinner). Like I said before, protein contains amino acids, which you need to help repair those torn muscles.

This next part is important, and I want you to listen (errr, read it) very carefully. Just because you need to intake a large amount of protein, does not mean it needs to be done all at once. In fact, consuming all of the protein at once or even over 2-3 large meals is not the best way for your body to process the protein.

3) You probably need more calories per day than you think.

In order to gain muscle, you have to gain weight. All that protein is useless if your body doesn’t have the fuel it needs to turn it into muscle growth. The goal here is to be in a caloric surplus, that way you give your body permission to store that protein as muscle tissue instead of using it all to heal and recover.

Besides, you need those extra calories to help fuel your body during those workouts. Depending on what your goals are, having a surplus of 500 calories a day would help you to gain a pound a week.

4) Choose Healthy Calories

Just because you need to increase your caloric intake doesn’t mean you now have an excuse to eat subpar (Read: junk food / fast food) food. That’s a surefire way to put on excess fat, which is the opposite of what we’re trying to achieve here. Ensure that you’re eating healthy foods while increasing your caloric intake. It’s not only better for you, as your body responds better to it. It will also make you feel better to have cleaner healthier foods in your diet. It’s honestly amazing the difference you’ll feel, you won’t feel lethargic after eating, and you’ll feel full more often because its higher quality food.

5) Balance It All With Carbs

Carbs are so important for those of us who exercise consistently. Carbs provide energy for all of our muscles to continue working during strenuous activity. Maybe even more important than that, is how carbs get broken down and processed within our bodies. You see, our ability to exercise day after day relies very heavily on the amount of glycogen stored within our muscles. We need to replenish our glycogen stores after every workout, and carbs get broken down into glycogen. So, more carbs equals more glycogen, more glycogen equals more consistent workouts.

More consistent workouts equal?

Better muscle growth and development!

My top choices for healthy carb intake?

• Brown Rice

• Sweet Potatoes

• Quinoa

• Ezekiel bread

• Whole Grain Pasta

Long story short, a healthy balanced diet (tailored to your goals) is absolutely necessary for you to achieve the goals and gains you’re looking for.

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