Building muscles at the gym is not just about lifting weights. The saying “muscles are built in the kitchen” holds true now more than ever.
The foods and supplements you consume can enhance your workout results, turning your efforts into visible muscle growth. With a multitude of options available, it can be overwhelming to find the most effective choices. This guide cuts through the noise to help you optimize your muscle growth.
1. Prioritize Protein
Protein is essential for muscle health as it provides the necessary components for muscle tissue and drives muscle protein synthesis, which is crucial for repairing and strengthening muscles after exercise.
According to Shawn Arent, a professor of exercise science at the University of South Carolina, Arnold School of Public Health, “Protein provides the essential building blocks your muscles need to repair, grow stronger, and get bigger, effectively complementing the hard work you put in during training.”
While the recommended dietary allowance (RDA) for protein is set at 0.8 grams per kilogram of body weight per day, Arent suggests aiming for 1.6 to 2.2 grams of protein per kilogram of body weight to optimize muscle growth.
When it comes to food sources of protein, animal proteins like chicken, turkey, beef, and eggs are particularly effective due to their richness in essential amino acids. Fish, dairy products, and plant-based proteins like lentils and tofu are also good options for meeting your protein needs.
2. The Power of Protein Timing
Consuming protein at strategic times, such as during and after workouts, can further enhance muscle recovery and growth. Research published in Frontiers in Nutrition highlights the importance of consuming protein within an hour of a workout to improve muscle recovery and performance.
It is also recommended to distribute protein intake throughout the day, with a focus on consuming a sufficient amount of protein at breakfast to support muscle repair and overall health.
3. Shake Up Your Protein Routine
Diversifying your protein sources and incorporating protein shakes can be beneficial for maximizing muscle growth. Protein powders are a convenient way to boost protein intake, especially after a workout.
Choosing a protein powder that fits your dietary needs and opting for third-party tested products is recommended for safety and quality.
4. Carbs Aren’t the Enemy
Carbohydrates play a vital role in muscle-building and performance by fueling intense workouts and replenishing muscle glycogen stores post-exercise.
It is important to incorporate the right amount of carbohydrates into your diet to ensure that your body uses protein for muscle building and repair rather than as an energy source.
5. Don’t Fear the Fats
Healthy fats are essential for performance and growth as they provide energy and support muscle recovery. Incorporate healthy fats from sources like nuts, seeds, olive oil, salmon, and avocados into your diet.
6. Supplements That Work—And Those That Don’t
While some supplements like creatine and amino acids are beneficial for muscle growth, others like collagen may not offer the same benefits. Creatine, in particular, is well-researched and effective for boosting strength and muscle mass.
It is important to choose supplements wisely and focus on those that have proven benefits for muscle growth and recovery.
