If you're looking to build lean muscle, then resistance training is essential.
BUT…
The work you do in the gym is only part of the solution to getting the lean toned physique you want. You also need to make sure you’re fueling your body correctly. In fact, if you’re not feeding your body the right amount of protein, carbohydrates, and fat, then all of that hard work will yield only a fraction of the benefits it could.
In this article, we'll discuss the role food plays in strength training and how you can eat to gain lean muscle.
Protein: The Building Block of Muscle
Protein provides the building blocks (essential amino acids, EAAs) that your body needs to repair and build new muscle. Furthermore, eating protein (or having a protein shake) in conjunction with resistance training is a potent stimulus for muscle protein synthesis (MPS) -- the driver of muscle growth.
When you lift weight, you create small microtears in the muscle fibers, and your body needs amino acids to repair the damaged proteins and synthesize new ones.
For individuals looking to maximize the muscle-building potential of their strength training workouts, researchers state that “protein intake alongside RT [resistance training] is a potent stimulus for muscle protein synthesis.”[1]
How Much Protein Do I Need to Eat to Build Muscle?
The current Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg/day. However, exercise scientists have concluded that this amount is NOT enough for. The 0.8 grams of protein per kilogram of bodyweight RDA is based on the needs of sedentary individuals and intended to represent a level of intake necessary to address the basic requirements of human survival. In other words, if you’re looking to build as much muscle as quickly as possible, consuming 0.8g/kg of protein per day won’t cut it.
If you’re serious about building lean muscle, research indicates that an overall daily protein intake between 1.4–2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most individuals looking to build muscle.[2]
An easy way to satisfy this amount of protein is to aim for 1 gram of protein per pound of bodyweight per day.
So if you weigh 175 pounds and want to build muscle as quickly as possible, then you should consume at least 175 grams of protein per day.
The next thing to keep in mind is how to divide your protein intake across the day.
How Much Protein Should I Eat at Each Meal?
Unlike carbohydrates or fat (which we’ll discuss next), the body doesn’t store a reservoir of amino acids. This means that if you want to maximize your body’s muscle-building potential across a day, you need to space out your protein intake so it has a steady pulse of EAAs to keep the body’s muscle-building machinery going. Ideally, this would be spread across 3-6 meals (depending on your daily schedule).
Regarding how much protein you should eat at each meal, the minimum you want to get is 20 grams of high-quality protein at each meal, such as clear protein whey protein or iso protein, which has been shown in research to maximally stimulate muscle protein synthesis.[3]
The easy way to figure this out is to evenly divide your total daily protein intake across the number of meals/snacks you have.
Carbohydrates: Fuel for Your Workouts & Your Recovery
While carbohydrates don’t directly build muscle, they do indirectly enhance the muscle building process in a variety of ways. For starters, carbohydrates are the preferred source of energy for muscles during intense physical activity (e.g. resistance training, CrossFit, HIIT, etc.). In muscle cells, carbohydrates are stored as glycogen, and the higher your glycogen stores are, the longer you’re able to perform at a high level.
On the flip side, low levels of glycogen can contribute to muscle fatigue by lowering ATP synthesis and possibly also by lowering muscle excitation (you muscles ability to exert maximum force).[4,5]
Other studies also indicate that higher levels of glycogen are associated with decreased levels of protein breakdown (keep in mind that building muscle ultimately boils down to muscle protein synthesis exceeding protein breakdown).[6]
Also, keep in mind that your ability to recover directly impacts your ability to build muscle. If you train so intensely that you’re sore for days on end and can’t train, you’re limiting your training frequency, intensity, and ultimately your ability to put on muscle. Consuming adequate carbohydrates each day, especially post workout, can accelerate glycogen replenishment, which helps to promote greater recovery. This is one of the reasons we’re fans of having a scoop of Tri-Carb plus a scoop of Whey Protein immediately after training.
Lastly, eating carbohydrates leads to a rise in insulin levels, which limits protein breakdown, indirectly supporting muscle growth.
How Many Carbohydrates Do I Need to Eat to Build Muscle?
This depends on a variety of factors, including:
- How quickly you want to gain weight
- Training volume (sets x reps)
- Current bodyweight
- How much protein and fat you’re eating per day
If this sounds a little too complicated, then don’t worry.
The 1UP Fitness App makes it easier than ever to determine the right amount of calories, carbohydrates, protein and fat to eat each day to build muscle (or lose fat, depending on your goals).
Healthy Fats: Supporting Overall Health
While protein and carbohydrates are important for building muscle, fueling recovery and providing energy, healthy fats are also an important part of any strength training diet. Fats help the body to absorb key vitamins in the food we eat. They also support hormone production.
Daily fat intake should be set somewhere in the range of 0.3-0.6g per pound of bodyweight.
Keep in mind that 0.3 grams of fat per pound of bodyweight is the minimum requirement that provides your body with everything it needs to support overall health and proper function. It also leaves a larger amount of calories to be allotted for carbohydrates, which plays a considerably greater role in muscle building and recovery compared to fats.
That being said, fat intake can be shifted up slightly higher to 0.5-0.6 grams per pound depending on your individual preferences, satiety, and tolerance.
The Best Muscle Building Foods
Now that we’ve covered the basics of the role food takes in strength training, let’s now list some of the best muscle building foods.
Protein
- Lean red meat
- Chicken
- Turkey
- Eggs
- Fatty fish
- Shellfish
- Greek yogurt
- Cheese
- Cottage Cheese
- Protein Powder (clear protein, whey, iso protein, or plant protein)
Carbohydrates
- Potatoes
- Sweet potatoes
- Rice
- Oatmeal
- Legumes
- Whole wheat pasta
- Fruits
- Vegetables
Fats
- Avocados
- Nuts
- Seeds
- Olive Oil
- Omega-3s
Foods to Limit/Avoid When Trying to Build Muscle
Just as there are certain foods that complement and enhance your ability to train hard and build muscle, so too are there foods that can be detrimental to your hard work in the gym.
The foods and beverages you want to limit (or flat out avoid) when trying to build muscle as quickly as possible are:
- Alcohol: provides a source of empty calories that offer no nutritional value. Consuming it in excess can increase inflammation and protein breakdown, increase cortisol levels, and impair your subsequent workout performance. The occasional beer or cocktail won’t have serious negative effects on your strength training, but getting hammered most nights of the week will severely limit your ability to progress.
- Fried and processed foods: These foods are typically very high in cheap fats and simple carbohydrates while being relatively low in protein, fiber, vitamins, minerals and antioxidants. These foods are also very easy to overeat, which can lead you to put on fat, but not necessarily lean muscle. Again, the occasional cheat meal won’t sabotage your efforts, but if you’re going out for a burger, fries, and shake constantly, you’ll quickly find that you’re not meeting your goals.
Takeaway
Building muscle and strength in a life-long endeavor. It takes weeks, months, and years of consistency with proper nutrition, training, and sleep.
We’re here to help you hit your goals, no matter where you are along your fitness journey. From our in-depth articles to our best-selling supplements to our free Fitness App, we want to help you live your best life!
References
- Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
- Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017).https://doi.org/10.1186/s12970-017-0177-8
- Deldicque L. Protein Intake and Exercise-Induced Skeletal Muscle Hypertrophy: An Update. Nutrients. 2020 Jul 7;12(7):2023. doi: 10.3390/nu12072023. PMID: 32646013; PMCID: PMC7400877.
- Ørtenblad, N.; Westerblad, H.; Nielsen, J. Muscle glycogen stores and fatigue. J. Physiol. 2013, 591, 4405–4413.
- Duhamel, T.A.; Perco, J.G.; Green, H.J. Manipulation of dietary carbohydrates after prolonged effort modifies muscle sarcoplasmic reticulum responses in exercising males. J. Physiol. Integr. Comp. Physiol. 2006, 291, R1100–R1110.
- Blomstrand E, Saltin B, Blomstrand E, Saltin B. Effect of muscle glycogen on glucose, lactate and amino acid metabolism during exercise and recovery in human subjects. J Physiol. 1999;514(1):293–302. doi: 10.1111/j.1469-7793.1999.293af.x
