All about the fitness and health lifestyle
All about the fitness and health lifestyle

Easy Diet Tips if You Want To Gain Muscle

Last Updated:
June 10, 2024
Author:
Kaylin Ging

A cutting board with protein-rich, nutritious foods on top, including milk, raw meat, and fresh produce.

If you’re serious about building muscle, you have to do more than lift weights. In fact, the most important factor influencing your muscle gain or loss doesn’t have to do with the gym at all: your diet. Here are some easy diet tips if you want to gain muscle.

Up Your Protein Intake

Protein is your best friend when it comes to muscle growth. Aim to consume high-quality protein sources, such as these:

  • Chicken
  • Fish
  • Eggs
  • Dairy products
  • Tofu
  • Beans
  • Lentils

Ideally, you want to get around 1.6 to 2.2 grams of protein per kilogram of body weight each day. This will ensure your muscles have the fuel they need to tackle your muscle-building workouts and repair and grow.

Don’t Neglect Carbs, Fat, and Micronutrients

While protein often gets all the glory, carbs and fats are equally essential for muscle growth. Carbohydrates give you the energy to power through your workouts. Healthy fats support hormone production. And don’t forget the micronutrients—vitamins and minerals like calcium, magnesium, and vitamin D play significant roles in muscle function and overall health.

Understand That You Need a Lot of Calories

To gain muscle, you need to eat more calories than you burn. This doesn’t mean eating junk food. Instead, focus on wholesome, nutrient-dense calories. Think lean meats, whole grains, vegetables, and fruits. Over time, this calorie excess will result in muscle gain rather than fat accumulation, especially when paired with a good workout routine.

Meal Plan

Consistency is key. Planning your meals can help you stay on track and ensure you’re eating the right foods in the right amounts. Additionally, prepping your meals in advance can help you avoid the temptation of unhealthy foods.

Use containers to portion out meals with the right balance of proteins, carbs, and fats. And remember to make meals you’ll actually enjoy eating multiple times a week. For example, you might consider preparing and eating steak for breakfast because it’s high in protein and pairs well with eggs, another delicious, protein-rich food.

To sum it all up, these are some easy diet tips if you want to gain muscle. By focusing on protein intake, not neglecting other essential nutrients, understanding your calorie needs, and planning your meals, you’ll see those gains in no time!

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