Muscle growth (hypertrophy) is a goal for many of us. Not only does it improve our aesthetics, building muscle is also an important component of health, well-being and longevity.
Unfortunately, building muscle is hard work -- really hard work. While most people can nail their training, so many are hindered by their nutrition.
If you’ve been struggling to build muscle despite crushing your workouts, here are a few nutritional mistakes that may be holding back your muscle gains.
6 Nutrition Mistakes Holding Back Your Muscle Gains
#1 Not Consuming Enough Protein
Put simply, if you’re not consuming enough protein, then you will not reach your muscle building potential.
The reason for this is that protein is an essential macronutrient -- one that supplies our bodies with the raw materials (essential amino acids, EAAs) it needs to repair damaged muscle tissue and build new lean muscle.
Part of the problem is that the Recommended Daily Allowance (RDA) for protein is woefully inadequate for individuals wanting to maximize hypertrophy. In case you’re wondering, the current RDA is 0.8 g per kg of body weight.[1] For a 135-pound female, that would be ~50 grams of protein per day.
Sports scientists and hypertrophy researchers, including Dr. Brad Schoenfeld, have found that significantly more protein is needed to maximize muscle gain, about one gram per pound of bodyweight or 1.6-2.2 grams per kg of bodyweight (twice the RDA!).[2]
To make sure you’re consuming enough protein, it’s helpful to track your protein intake with a macro tracking app, such as the 1UP Fitness App.
Quality protein sources that you’ll want to include in your diet can be:
- Lean red meat (beef,
- Poultry (chicken, turkey, etc.)
- Pork
- Eggs
- Dairy (cottage cheese, milk, Greek yogurt, cheese, etc.)
- Fish and shellfish (shrimp, Alaskan salmon, oysters, cod, etc.)
Protein powder offers an amazing tasty option to help meet your protein goals. We offer a wide variety of delicious proteins, including Clear Protein, 1UP Whey Protein, ISO Whey, and Vegan Protein.
#2 Not Eating Enough Calories
Let’s clear the air on something. Yes, it is possible to build muscle when eating at maintenance or even in a slight calorie deficit. Research shows this.[3]
But, that really only happens with individuals that are new to training or those that are overweight. Leaner individuals as well as those that are more experienced are better served by eating in a calorie surplus. In fact, even moderate calorie deficits can reduce muscle protein synthesis between 16-30% despite consuming moderate protein levels and resistance training.[3]
The bottom line is that if you’re serious about building muscle, then you need to eat like it’s your job. You don’t need to gorge yourself, though. A modest calorie surplus (~10-15%) above maintenance is enough to support hypertrophy.
#3 Not Drinking Enough Fluids
Water is essential for living, let alone resistance training. Not consuming enough water can accelerate the onset of fatigue (which means you may get the progressive overload you need in your workouts to build muscle). It can also lead to cramping, dizziness, and feeling overheated (all of which impair your workouts and recovery).
Keep in mind that hydration doesn’t happen immediately. It’s an around-the-clock process, which is to say that if you want to be properly hydrated for your workouts, slamming 8-16 ounces of water isn’t going to get the job done.
Instead, focus on sipping fluids throughout the day. This means water and electrolytes. One way we stay hydrated is to mix a scoop of 1UP Hydration Plus into our water bottle and drink it throughout the day.
Keep in mind that individual fluid needs vary as they depend on a variety of factors including bodyweight, height, environmental conditions, physical activity level, and more. A quick and easy way to check if you are getting enough water overall is to check the color of your urine. If you’re consuming enough fluids, your urine color will be a pale yellow color. If it is dark yellow or amber colored, you need to increase your fluid intake.
#4 Avoiding Carbohydrates
While many low-carb/keto enthusiasts say that carbs are not “essential”, the reality is that carbs are your body’s preferred energy source for high-intensity workouts, like interval training and resistance training.
Not consuming enough carbohydrates can reduce your performance, slow recovery and impair muscle growth. Additionally, low carb diets reduce insulin levels.
Now, insulin has gotten a bad rap, but the reality is that it is important for shuttling nutrients into your muscle cells, which fuels recovery and growth. It also exerts a powerful anti-catabolic effect, meaning that it helps reduce the rate of muscle protein breakdown.[4,5,6]
Consuming higher amounts of carbohydrates also helps maintain higher levels of muscle glycogen levels, which enhances various genetic signals in the body related to muscle repair and growth.[7]
If you’re eating right before or right after your workout, then you’ll want to focus on fast-digesting carbohydrates (breakfast cereal, bananas, or a scoop of Tri-Carb). The rest of your meals should be built around complex carbohydrates like fruits, vegetables, whole grains, nuts, seeds, and legumes.
#5 Neglecting Post Workout Nutrition
Hard training creates microtears in your muscle fibers and depletes glycogen stores. After training cortisol levels are elevated and muscle protein breakdown can begin to occur. Intense exercise also increases insulin sensitivity, making your muscle primed to absorb key nutrients.
Having a post workout meal rich in protein and carbohydrates gives your body what it needs to halt muscle breakdown and ignite the recovery and growth processes. Specifically, carbohydrates cause a rise in insulin levels, which counteracts the actions of cortisol, effectively halting muscle breakdown. Carbohydrates also replenish the depleted glycogen stores in the muscles that were just exercised during your workout.
Protein, as we mentioned above, provides the amino acids that are needed to repair damaged muscle tissue and fuel new muscle growth.
An easy (and delicious) post workout meal is a scoop of whey protein + a serving of Tri-Carb. One other option is to have a serving of 1UP Pure Rebuild, which contains EAAs, electrolytes, creatine monohydrate, and glutamine.
#6 Over Restricting Healthy Fats
Dietary fats can be an overlooked component of muscle growth. While they may not directly impact muscle growth, fats are essential, which means if you’re not consuming enough essential fatty acids, then you won’t be able to perform and recover efficiently.
The key is to choose the right fats to include in your diet from healthy foods, such as:
- Avocados
- Fatty fish (salmon, mackerel, sardines, etc.)
- Nuts and nut butters (salnuts, almonds, pistachios, etc.)
- Chia seeds
- Extra virgin olive oil
- Egg yolks
- Full-fat dairy
One particular group of essential fats that most people are deficient in are omega-3 fatty acids. Unfortunately, the average person isn’t consuming enough fatty fish on a weekly basis to meet the recommended intakes. The good news is that omega-3 supplements offer a convenient and affordable option. 1UP Omega-3 Plus
Make sure you’re consuming a minimum of 0.3 grams of fat per pound of bodyweight to satisfy your body’s requirements. More is fine but doesn’t necessarily enhance muscle building further.
Takeaway
Building muscle isn’t easy. It requires dedication, focus, and lots of hard work. Not eating enough calories, protein, or carbohydrates can hinder your hypertrophy goals, making the process seem even more daunting.
To combat these issues, make sure to track your nutrition intake and take your eating as seriously as your gym workouts.
References
- Lonnie M, Hooker E, Brunstrom JM, Corfe BM, Green MA, Watson AW, Williams EA, Stevenson EJ, Penson S, Johnstone AM. Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients. 2018 Mar 16;10(3):360. doi: 10.3390/nu10030360. PMID: 29547523; PMCID: PMC5872778.
- Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.
- Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019 Aug 20;6:131. doi: 10.3389/fnut.2019.00131. PMID: 31482093; PMCID: PMC6710320.
- Gelfand RA, Barrett EJ. Effect of physiologic hyperinsulinemia on skeletal muscle protein synthesis and breakdown in man. J Clin Invest. 1987 Jul;80(1):1-6. doi: 10.1172/JCI113033. PMID: 3298320; PMCID: PMC442193.
- Denne SC, Liechty EA, Liu YM, Brechtel G, Baron AD. Proteolysis in skeletal muscle and whole body in response to euglycemic hyperinsulinemia in normal adults. Am J Physiol. 1991 Dec;261(6 Pt 1):E809-14. doi: 10.1152/ajpendo.1991.261.6.E809. PMID: 1767841.
- Abdulla, H., Smith, K., Atherton, P. J., & Idris, I. (2016). Role of insulin in the regulation of human skeletal muscle protein synthesis and breakdown: a systematic review and meta-analysis. Diabetologia, 59(1), 44–55. https://doi.org/10.1007/s00125-015-3751-0
- Creer A, Gallagher P, Slivka D, Jemiolo B, Fink W, Trappe S. Influence of muscle glycogen availability on ERK1/2 and Akt signaling after resistance exercise in human skeletal muscle. J Appl Physiol (1985). 2005 Sep;99(3):950-6. doi: 10.1152/japplphysiol.00110.2005. Epub 2005 May 5. PMID: 15879168.
