Contents
Introduction
Did you know that diet accounts for 70% of muscle gain success? It even outweighs the impact of gym workouts, although they are also indispensable for those who want to gain muscle. That's why it's essential to know what to include in your diet to gain muscle mass.
As well as understanding what to include on your plate, it's important to understand that the frequency of meals also has a direct influence on muscle gain. The body needs nutrients spread over 5 to 6 meals a day, at intervals of 2 to 3 hours.
This, together with exercising and consuming the right nutrients, guarantees constant energy for training and helps with proper muscle recovery. Find out how to set up your diet and achieve the results you want!
Eating to Gain Muscle Mass: Nutrition and Fundamental Macros
First, the macronutrients are essential elements for gaining muscle mass. They provide the building blocks needed for muscle growth and recovery, as well as energy for intense workouts. Get to know them!
Proteins: Building Muscle Mass
The diet for gaining muscle mass depends on an adequate intake of proteins, which are essential for muscle development. The recommendation is to consume 1.6 to 2.2 grams per kilo of body weight daily.
For this, you can bet on high-quality protein sources, such as:
- Chicken (26g/100g).
- Eggs (6g/unit).
- Lean red meat (25g/100g).
- Fish (20-25g/100g).
- Whey protein (24g/30g).
It should be consumed at every meal throughout the day. In addition to the foods mentioned above, there are others that can be useful, such as yogurt, milk and legumes.
Carbohydrates: Energy for Training
Carbohydrates are the main source of energy for intense workouts and therefore also make up the diet for gaining muscle mass. The ideal intake varies between 4-7g per kilo of body weight, depending on the amount of training you do. The best sources of carbohydrates are:
- Oats.
- Quinoa.
- Sweet potato.
- Brown rice.
- Banana.
Muscle glycogen reserves depend directly on adequate carbohydrate intake. Therefore, prioritizing the consumption of complex carbohydrates helps with the gradual release of energy and muscle recovery.
Fats: Support for Vital Functions
Good fats are useful for hormone production, especially testosterone, which is crucial for mass gain. They also help with the absorption of vitamins. The ideal intake is 0.5-1g per kilo of body weight, and can be achieved by eating foods such as:
- Olive oil.
- Avocado.
- Chestnuts.
- Chia seeds.
- Salmon.
Supplements and Dietary Strategies to Gain Muscle Mass
The right combination of nutrients and supplements, together with correct meal planning, form the basis for effective muscle mass gain. To do this, you can adopt some effective strategies, check them out!
Pre- and post-workout nutrition
The timing of meals around training is crucial for muscle growth. Before training, a diet rich in carbohydrates and medium-absorption proteins is recommended. It should be consumed between 2 and 3 hours before exercise.
Practical pre-workout food options for gaining muscle mass include:
- Oat flakes with whey protein.
- Banana with peanut butter.
- Greek yogurt with fruit.
After training, the 30-minute anabolic window is ideal for replenishing muscle glycogen. The recommended ratio is 2:1 (carbohydrates to protein). Smoothies are excellent alternatives for recovery. Here's a recipe:
- 1 scoop of whey protein.
- 1 banana.
- 200 ml of milk.
- Oat flakes.
Supplements for muscle gain
First of all, proper supplementation boosts the results of training and eating to gain muscle mass. Creatine monohydrate increases muscle strength and volume. The recommendation is to consume 5 grams daily.
The whey protein is essential for achieving daily protein goals. It comes in different versions, the main ones being:
- Concentrate: 80% of protein.
- Isolate: 90% protein.
- Hydrolyzed: faster absorption.
On the other hand, BCAAs (branched-chain amino acids) aid muscle recovery and can be consumed during training. Glutamine, on the other hand, contributes to recovery and strengthening the immune system and should be included in the diet to gain muscle mass.
Transform Your Life with Exercise
If you're tired of gyms with no variety of activities and are looking for an environment where you can really transform your body and your health, it's time to get to know Practice Fitness, the largest chain of gyms in Minas Gerais and one of the five largest in Brazil.
With more than 120 units strategically located in Minas Gerais, Santa Catarina, Espirito Santo and Paraná, and in full expansion to other cities and states in Brazil, we combine the fitness concept with a complete wellness proposal.
Our structure is designed to meet all profiles and objectives - from complete bodybuilding to swimming, from martial arts to Pilates, from dance classes to functional training.
We offer a range of disciplines to keep your exercise routine dynamic and motivating. What's more, to complete your wellness program, we offer nutritional monitoring with consultations every 45 days, ensuring that your results show up in and out of the gym.
When it comes to technology, Pratique Fitness is always ahead of the curve. Our SuperBio system is a revolution in bioimpedance analysis, offering data on your body composition so we can personalize your workout based on real information, not assumptions.
So don't settle for the basics, get the best! Get to know our units, register and discover how technology and personalized training can boost your results!
Conclusion: Eating to gain muscle mass
Building muscle mass requires dedication to proper and consistent nutrition. The right combination of proteins, carbohydrates and good fats forms the basis for effective muscle development, complemented by the practice of muscle-building exercises.
Also, be aware that nutritional timing plays a crucial role in the process. Pre- and post-workout meals need to be planned with special attention to macronutrients and their proportions, guaranteeing the elements to have energy during exercise and recover afterwards.
Finally, it's important to note that monitoring the results and making adjustments to the diet ensures continuous progress. It is therefore recommended to record body measurements and adapt the diet plan as necessary.