Following a healthy diet to build muscle is an effective way to prevent chronic diseases such as obesity, type 2 diabetes, and cardiovascular issues.
To gain muscle mass, focus on eating foods that support muscle growth, starting with a healthy and balanced diet. This diet should be varied and adhere to the principles of the food pyramid.
As with all cases, a healthy diet to build muscle should be personalized according to the physical characteristics of each person (age, sex, intensity and type of exercise, stage of life, physiological state, body composition, goals, etc.), schedules, and food preferences.
To increase our calorie intake, there is not a single correct approach. Instead, we can use various strategies, such as:
Let us delve deeper into what our diet should consist of:
Increasing carbohydrate consumption is essential in our diet. Carbohydrates should make up 60-70% of our total caloric intake, with an emphasis on high-quality sources such as legumes, tubers, whole grains, vegetables, and fruit.
However, be cautious when consuming high-fiber carbohydrates before exercise, as they should be reserved for post-exercise or rest days to prevent intestinal discomfort.
Proper carbohydrate recovery is crucial for replenishing glycogen stores and avoiding muscle loss due to increased protein catabolism.
In summary, increasing carbohydrate intake will support muscle synthesis and growth, improve glycogen storage, and enhance sports performance.
Proteins are vital for muscle growth due to their various physiological roles, including their involvement in the immune system, physical performance, and structural functions in muscle tissue.
Although proteins are important, they are not the primary energy source during physical activity, as we typically obtain energy from carbohydrates and fats.
To increase muscle mass, aim for a protein intake of 1.6-1.8 g/kg of body weight per day. To maintain muscle mass, consume between 1.2-1.8 g/kg of body weight per day. If glycogen stores are depleted, protein needs may rise.
Studies show that exceeding these levels does not offer additional benefits for muscle mass. Individual protein needs should be tailored to each person, as these recommendations are general.
Prioritize high-biological-value proteins like those from eggs or milk.
Fats also contribute to muscle mass gain. Like carbohydrates, fats can serve as an energy source during physical activity, though carbohydrates are often preferred for strength and hypertrophy exercises.
Aim to consume 25-35% of your total daily calories from fats, focusing on healthy sources such as olive oil, avocados, olives, nuts, and oily fish.
Healthy fats assist in vitamin absorption and promote proper muscle growth and development.
Note:
To maintain and increase muscle mass, do not depend on a healthy diet only, but you have to do some specific physical exercises, like bodybuilding exercises, which involve high-intensity strength training.
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