How to increase muscle mass through proper nutrition

How to increase muscle mass through proper nutrition

Proper nutrition plays an important role in increasing muscle mass. Anyone who wants to maximize muscle growth should understand that proper nutrition is a key factor. With proper nutrition, muscles receive all the necessary nutrients for growth and recovery after training. In this article, we will look at the basic principles of nutrition for increasing muscle mass, the sources of protein, carbohydrates and fats in the diet, as well as the diet for muscles.

Basic principles of nutrition for increasing muscle mass

To increase muscle mass, you need to consume more calories than you expend. In addition, you should increase your intake of protein, which is the main building block of muscle tissue. In addition, it is important to consider the right combination of foods in the diet to ensure the best absorption of nutrients.

The amount of calories and protein you need to build muscle depends on your weight, height, activity level, and training goals. However, in general, to increase muscle mass, you need to consume about 300-500 calories in excess per day and 1.6-2.2 g of protein per kilogram of your body weight per day.

Key sources of protein, carbohydrates, and fats in muscle nutrition can include meat, fish, eggs, nuts, beans, soy, corn, rice, potatoes, and more.

Protein Sources in Muscle Nutrition

In order to achieve optimal muscle growth, you need to consume enough protein. First of all, it can be various types of meat, poultry and fish. For example, chicken, turkey, beef, veal, salmon, tuna, shrimp and other seafood. Plant-based protein sources may also be helpful for increasing muscle mass, especially for those who prefer a vegetarian or vegan diet. Nuts, beans, soy, buckwheat, and quinoa are high in protein, making them a great source of muscle nutrition. In addition, they are also rich in other important nutrients such as vitamins, minerals, and antioxidants that help support overall health and function.

To achieve the best results in increasing muscle mass, you need to consume enough protein. On average, it is recommended to consume about 1-1.5 grams of protein per kilogram of body weight per day. This means that if you weigh 70 kg, you need to consume approximately 70-105 grams of protein per day.

In addition, it is necessary to distribute protein intake throughout the day. It is recommended to consume proteins from different sources and break them up into several meals throughout the day to ensure a constant supply of amino acids to the body, which are necessary for muscle growth.

Carbohydrates and fats in nutrition for muscles

Carbohydrates and fats are also important for muscle growth and are needed to maintain energy during workouts and during recovery after them. Various types of carbohydrates can be helpful for muscle maintenance and recovery.

  • Fast carbs such as fruit and sugar can be beneficial before a workout as they provide a fast energy flow.
  • Slow carbs. If you want to build muscle, you need to eat more complex (slow) carbs such as oatmeal, rice, whole grain bread, and other foods that provide a steady stream energy for a long time.

Fats are also essential for muscle growth and overall health. However, not all fats are created equal. Focus on healthy fats, such as monounsaturated and polyunsaturated fats, rather than saturated fats and trans fats.

  • Monounsaturated fats are found in olive oil, avocados, nuts and seeds. They help lower blood cholesterol levels and reduce the risk of developing cardiovascular disease.
  • Polyunsaturated fats, such as Omega-3 fatty acids, are found in fish, nuts, seeds, and vegetable oils. They also reduce cholesterol levels and inflammation in the body.

On the other hand, saturated fats are found in animal products such as meat, milk, and butter, as well as some vegetable oils, such as coconut oil and palm oil. Their consumption should be reduced, as they can lead to high cholesterol levels and the development of cardiovascular diseases.

  • Trans fats are formed during the hydrogenation of liquid oils to create solid fats used in the food industry to extend the shelf life of products. They are found in most fast food snacks, cookies, fried foods, and other fast foods. Their consumption not only leads to weight gain, but also increases the risk of developing cardiovascular disease and diabetes.

How to properly distribute carbohydrates and fats throughout the day

You need to understand that the correct ratio of carbohydrates and fats depends on the individual needs of each person. However, in general it is recommended that about 50% of calories come from carbohydrates, 25-30% from protein, and 20-25% from fat.

Carbohydrates should form the basis of the diet, especially for those who play sports and seek to increase muscle mass. They are the main source of energy for the body and help restore muscle glycogen stores after exercise.

Recommended sources of carbohydrates and fats in muscle nutrition

Good sources of carbohydrates for muscle growth are complex carbohydrates such as oatmeal, potatoes, brown rice, beans, peas, corn, and other vegetables and grains. They provide a gradual and sustained release of glucose into the bloodstream, allowing you to maintain high energy levels throughout the day.

Simple carbohydrates, such as sugar and flour products, can be unhealthy and can lead to a rapid rise in blood sugar, which causes an early decline in energy and possible depression in the future.

As with fat, it’s important to distribute carbs throughout the day. It is recommended to consume them throughout the day, rather than focusing on a lot of carbohydrates in just one meal. You should also avoid carbohydrates two hours before bed to avoid unnecessary weight gain.

Nutrition before and after training

Nutrition before and after training plays a big role in increasing muscle mass. Before training, it is recommended to have a light and easily digestible snack, such as fruit, yogurt or a protein shake. This will prevent hunger and provide the body with the necessary energy for the duration of the workout.

After a workout, the body needs a quick recovery of muscle fibers and muscle glycogen stores. It is recommended to consume proteins and carbohydrates within 30 minutes after training. A good choice would be a protein shake or a dish with meat and vegetables.

Sample Muscle Diet

An approximate diet for the day, consisting of three main meals and two snacks:

  • Breakfast: Milk oatmeal with berries and nuts, whole grain toast with avocado and egg, green tea;
  • Snack: apple, Greek yogurt, walnuts;
  • Lunch: baked chicken breast, fresh vegetable salad, corn tortillas, mineral water;
  • Snack: banana, nut butter, milk;
  • Dinner: grilled veal, baked potato, fresh cucumber, green tea.

Calculation of calories and proteins in the diet for muscles:

The amount of calories and protein in a muscle diet depends on factors such as gender, age, weight, physical activity level, and training goals. However, general recommendations for calculating calories and protein in a muscle diet can be formulated as follows:

  1. The calorie content of the diet should exceed the amount of calories consumed by an average of 250-500 kcal per day;
  2. The amount of protein in the diet should be between 1.5 and 2 g per 1 kg of body weight per day.

Recommendations for combining foods in the diet:

In the diet for muscles, it is necessary to combine foods rich in proteins, fats and carbohydrates. Some foods may be more beneficial for muscles than others. For example:

  • Protein foods: eggs, chicken, turkey, beef, fish, dairy, legumes;
  • Foods rich in healthy fats: avocados, olive oil, nuts, seeds, fish oil;
  • Carbohydrates: whole grain bread, oatmeal, rice, fruits, vegetables.


In conclusion, it can be noted that in order to achieve the desired muscle mass, it is necessary not only to train, but also to eat right. The optimal diet for muscles should consist of a sufficient amount of proteins, fats and carbohydrates, as well as vitamins and minerals. Products should be varied and combined with each other in order to provide the body with everything necessary for effective training and muscle growth.

It is recommended to calculate your diet and the number of calories in it, based on the individual needs of the body. In addition, do not forget about drinking enough water and proper nutrition after training.

By following the nutrition tips in this article, you can improve your physical performance, increase muscle mass and get the results you want. However, do not forget that proper nutrition is not only temporary measures, but also a lifestyle that will help you stay healthy and fit for years to come.


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