Building muscle is more than simply working out hard; it's also important what you eat. Athletes and fitness professionals make their meals count by implementing dietary practices that promote muscle growth and recovery. Here's a complete guide on eating like a pro for muscle gain.
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Calculate Your Caloric Demand
Calculate Your Basal Metabolic Rate (BMR)
Before you can start planning your diet, you must first establish your calorie demands. Your Basal Metabolic Rate (BMR) is the quantity of calories your body requires if the body is at rest throughout the day to perform basic metabolic processes. To determine your BMR, you can utilize a variety of calculations, researches have found that the Mifflin-St Jeor Equation is the most accurate.
Mifflin-St Jeor Equation:
Men: RMR = 10 × weight in kg + 6.25 × height in cm - 5 × age in years + 5
Women: RMR = 10 × weight in kg + 6.25 × height in cm - 5 × age in years - 161
Add Activity Level and Calculate Daily Maintenance Calorie
Once you've calculated your BMR, multiply it by an activity factor appropriate to your lifestyle. The commonly used multipliers are:
- Sedentary (little or no exercise): BMR x 1.2
- Lightly active (light exercise/sports 1-3 days a week): BMR x 1.375
- Moderately active (moderate exercise/sports 3-5 days a week): BMR x 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
- Super active (very hard exercise/sports, a physical job): BMR x 1.9
Create a Caloric Surplus
To build muscle, you must intake more calories than you expend. It is typically suggested that you consume 300-500 calories more than your maintenance calories every day. This gives the body the extra energy it needs for muscular growth while preventing excessive fat accumulation.
Macronutrient Breakdown
Eating like a pro requires paying strict focus on your macronutrient ratios. Protein, carbs, and fats are the three primary macronutrients for muscle building.
Protein: The Muscle Builder
Protein is essential for muscle growth and repair.
- Daily Intake: Aim for 1.2 to 2.0 grams of protein per kilogram of body weight. For example, a 80 kg individual would need between 96 to 160 grams of protein daily.
Protein Sources: Include high-quality sources like Eggs, Chicken breast, Fish (such as salmon or tuna), Dairy products (Greek yogurt, cottage cheese), Plant-based sources (lentils, chickpeas, and tofu)
Carbohydrates: The Main Energy Source
Carbs fuel your workouts and keeps you energized throughout your day-to-day work.
Daily Intake: 45-65% of your total caloric intake should come from carbohydrates.
Carbohydrate Sources: Focus on whole grains like quinoa, brown rice, and oats, along with fruits and vegetables. Simple carbs can be beneficial post-workout for an immediate energy source.
Fats: The Essential Nutrients
Fats are necessary for hormone production and overall health.
Daily Intake: 20-35% of your total caloric intake should come from healthy fats.
Fat Sources: Include sources like nuts, avocados, seeds, olive oil and coconut oil. Omega-3 fatty acids found in fish also support muscle recovery.
Meal Timing and Frequency
Pre-Workout Nutrition
The meal before your training or sports should be aimed at supplying energy throughout your session. Aim for a balanced protein and carbohydrate consumption. A popular pre-workout breakfast may include Greek yogurt, fruit, and honey, protein shake with banana.
Consume this meal 30-60 minutes before your workout to boost your energy levels.
Post-Workout Nutrition
The post-workout timeframe is critical to muscle recovery. Within 30 minutes of finishing your workout, eat a protein carbohydrate and fats-rich meal or snack.
Recommended Meals:
- A protein shake with oatmeal and nuts.
- Grilled chicken with sweet potatoes with avocado.
- Quinoa mixed with black beans and salsa
Meal Timing
While meal frequency varies by everyone, aiming for 4-6 smaller meals throughout the day helps maintain consistent energy levels and ensures you satisfy your macro-nutrient needs. Eating every 3-4 hours can boost muscle synthesis.
Hydration is Key
Proper hydration is essential for optimal health and performance. Dehydration can slow muscle repair and development.
Daily Intake: Aim for 3-4 liters of water every day, depending on your activity level, climate, and sweating.
Electrolytes: To keep electrolytes in balance during long or intense exercises, consider carb-electrolyte drinks.
Check your hydration level by looking at the color of your urine; pale yellow indicates excellent hydration, while dark yellow indicates that you need to drink more water.
Supplements For Building Muscles Like Pro
While complete foods should be the primary components of your diet, some supplements can assist nutritional gaps and support your muscle-building goals. The three most widely utilized supplements are:
Protein Powders
Whey or plant-based protein powders might be useful for meeting your daily protein requirements, particularly after an exercise. We recommend Iso-natural whey protein from Outlast labs supplements.
Creatine
Creatine monohydrate is most researched supplement and has been demonstrated to improve strength and muscle growth and can help with high-intensity training. We recommend Creatine monohydrate from Outlast labs supplements.
Multivitamins
A high-quality multivitamin can assist nutritional gaps, particularly for busy people or those who do not eat a diverse diet. Multivitamin from Outlast labs supplements is perfectly dosed for muscle building goals.
Bottom Line
Eating like a pro demands a holistic approach that includes assessing your calorie requirements, managing macros, scheduling your meals correctly, staying hydrated, and using supplements wisely. Building muscle is a gradual process that requires consistency in both food and workout. As you begin your muscle-building adventure, keep in mind that diet is just as vital as exercise, and the appropriate mentality will move you towards success. Accept the process, make changes along the way, and enjoy your accomplishments.
