Sports Nutrition Nutrition for Your Muscle Growth By Darla Leal facebook twitter linkedin instagram Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle. Learn about our editorial process Darla Leal Reviewed by Reviewed by Jonathan Valdez, RDN, CDE, CPT on July 28, 2020 facebook twitter instagram Jonathan Valdez, RDN, CDE, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Review Board Jonathan Valdez, RDN, CDE, CPT Updated on July 28, 2020 Print Table of Contents View All Table of Contents Eat More, Not Less Eat More Protein Eat More Carbs Eat More Fat Building muscle mass and definition is hard work and requires the proper diet to make it happen. When building muscle, it is necessary to eat a variety of nutrient-dense foods with the right blend of proteins, carbohydrates, and healthy fats. Eat More, Not Less When trying to build muscle, people often make the mistake of restricting caloric intake from a particular type of nutrient or restricting total calories. But muscle is the fuel your body will turn to when your calories are low. When you don't eat enough to sustain muscle growth, your body will go into starvation mode and increase rather than decrease fat stores. If you are exercising to build muscle, there is no need to simultaneously restrict calories to lose weight. Maintain a balanced diet of requisite proteins, carbs, and fats, and your body composition will improve over time. Eat More Protein Dietary protein provides the body with essential amino acids for building new muscle tissue after vigorous exercise. Instead of getting a quick fix from protein powders and shakes, choose these post-workout real food alternatives: EggsBeans and legumesLean meatsSalmon and tunaSoybeans and tofuTurkey and chicken breast You need even more protein when changing to an exercise routine designed to build muscle. For instance, if you're sedentary, you may only need 0.36 grams of protein per pound of body weight (That's equal to roughly 54 grams for a 150-pound woman and 72 grams for a 200-pound man). If you are trying to grow muscle, however, you'll want to increase your intake to 0.55 to 0.77 grams of protein per pound. How to Calculate How Much Protein You Need Eat More Carbs Dietary carbohydrates provide the body with energy for tough workouts and replenish energy stores in muscles in the form of glycogen. Opt for nutrient-dense sources that sustain the glycogen stores necessary for you to be able to exercise longer and more effectively, such as: BuckwheatLegumesQuinoaRoot vegetablesStarchy vegetablesSweet potatoesWinter squashWhole wheat breads, oats, and, rye As popular as low-carb diets may be, they may diminish your athletic performance and leave your muscles aching for nutrients necessary for muscle protein synthesis. Eat More Fat While it may help to cut down on saturated and trans fats, you still need an appropriate amount of healthy fats to boost metabolism and maintain hormonal function. A fat-free diet can impede muscle growth in a person who vigorously exercises. Keep fats in the ballpark of roughly 15% to 20% of your daily caloric intake. Healthy fats include more than just olive oil. There are a number of other sources, both for cooking and for eating, including: AvocadosDark chocolateGheeGreek yogurtNuts and chia seedsOlives Dietary fats supply at least 70% of the body's energy at rest, aid in the metabolism of vitamins A, D, E, and K, and help maintain testosterone levels for increased muscle mass. A Word From Verywell Restrictive dietary fads go in and out of style and are often not the best choice for building muscle. If you need help in putting together an appropriate diet plan for muscle growth, speak to a registered dietitian or qualified sports nutritionist. How to Build Muscle on a Budget Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Van Vliet S, Shy EL, Abou Sawan S, et al. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr. 2017;106(6):1401-1412. doi:10.3945/ajcn.117.159855 Hoffman JR, Falvo MJ. Protein: Which is best?. J Sports Sci Med. 2004;3(3):118–130. Paul G, Mendelson GJ. Evidence supports the use of soy protein to promote cardiometabolic health and muscle development. J Am Coll Nutr. 2015;34 Suppl 1:56-9. doi:10.1080/07315724.2015.1080531 Pendick, D. How much protein do you need every day?. Harvard Health Publishing. Updated June 25, 2019. Phillips SM, Moore DR, Tang JE. A critical examination of dietary protein requirements, benefits, and excesses in athletes. Int J Sport Nutr Exerc Metab. 2007;17 Suppl:S58-76. Volek JS, Forsythe CE, Kraemer WJ. Nutritional aspects of women strength athletes. Br J Sports Med. 2006;40(9):742–748. doi:10.1136/bjsm.2004.016709 Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med. 2004;34(5):317-27. doi:10.2165/00007256-200434050-00004 Additional Reading Helms, E. Aragon, A. and Fitschen, P. Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation. J Int Soc Sports Nutrition, 2014. doi:10.1186/1550-2783-11-20