Build Muscle With The Right Diet
Looking to build some lean muscle mass?
If so, you need to take some time to learn what the requirements of a good muscle building diet are.
Having a proper diet in place is going to be critical to your success because without it, you simply won’t be able to see the muscle gains you’re after.
You can workout all you like in the gym, but if you aren’t supplying sufficient raw materials to build lean muscle, size just won’t happen.
You may get stronger, but your results will stop there. So let’s go over the key requirements of a proper muscle building diet plan.
1. A Calorie Surplus
The very first thing you’ll want to get into place is a calorie surplus.
Basically, you need to be eating more calories than you’ve burned off over the course of the day in order to give your body something to build that new muscle mass with.
Some people get into the thinking that more calories are better, but do keep in mind that too many will just increase your risk of body fat gain. Keep it to moderate levels to stay lean as you build the muscle.
250-500 calories per day over and above your maintenance needs is about optimal.
2. Protein Spread Out Over The Course Of The Day
Next, you’ll also need to be consuming protein spread out over the course of the day.
This is what will provide the building blocks that muscle tissue is made from and since your body will be working hard all day long moving through protein synthesis, you want to make sure that you get a steady stream of amino acids at all times.
You should be aiming to eat protein every 2-3 hours throughout the day.
3. Healthy Fats To Optimise Testosterone
In addition to protein, you’ll also need healthy fats in order to optimise your testosterone levels as well.
Diets that are too low in fat will cause this hormone to plummet, which then makes it that much harder to build lean muscle mass.
On the other hand, take your fat too high and you’ll start to see rapid fat gain occurring, which isn’t what you want either.
Fat is a very calorie dense nutrient, so it’s quite easy to eat a little too much of it.
You’ll want to keep your dietary fat intake to around 25-30% of your total calorie intake for optimal results.
Be sure that you get a mixture of unsaturated fats and saturated fats as well here to optimise all your muscle building hormones.
4. Carbohydrates To Fuel Performance And Recovery
Moving along, carbohydrates are also going to be a must to help fuel those intense workouts you’ll be doing as well as helping fuel the recovery that takes place after you’re finished.
Some people try and keep their carbohydrate intake on the lower side in order to minimise fat gain, but keep in mind this will also minimise muscle gain.
Aim to eat at least 150, if not more grams of carbs per day. Many men looking to build muscle will need to eat upwards of 300 or more grams per day to see results.
If you focus on keeping these carbohydrates to slower burning sources, you shouldn’t have to worry too much about body fat gain.
5. Nutrient And Calorie Dense Foods
Finally, the last requirement of a proper muscle building diet plan is that you are eating nutrient and calorie dense foods.
The last thing you want to do is start eating foods that are empty calories, meaning they contain no minerals or vitamins for your body.
If you eat healthy foods, you’ll feel stronger and more prepared to perform all the workouts coming your way.
Don’t think that you can just feast on junk food because you’re looking to gain weight. It’s a must you still keep your food to natural, unprocessed sources.
These are the main requirements of a muscle building diet plan. Are you missing any of these?