Nutrition is the most misunderstood component of building muscle.
Without proper nutrition, you don’t stand a chance of building muscle. The correct type and amount of nutrients fuel your workouts, build muscles, and keep your body functioning.
Most people understand they need a solid nutrition plan to build muscle. But many don’t know how to create one that helps them achieve their desired physique.
How many grams of protein do I need to eat daily? How many calories do I need to consume? What are the best foods for building muscle mass?
You can endlessly search the internet for answers to your nutrition questions. Each article will be different and miss important information needed to build muscle.
This guide will teach you everything you need to know about nutrition and building muscle. I’ll cover all the common nutrition and muscle growth questions, so you don’t have to spend hours googling. I’ll also provide actionable steps you can take with your nutrition to build muscle today.
This is the second article in this four-part series on how to build muscle. Part one covered the anatomy of muscles and the physiological process of building muscles. That article will give you a more comprehensive understanding of how muscles are built, so read it first.
The other three parts cover the three pillars of building muscle. This article covers the first pillar: nutrition. The other two will cover exercise and recovery.
Bon Appétit!
The First Pillar Of Building Muscle: Nutrition
For many, nutrition is the hardest part of building muscle. You must develop a nutritional eating plan which includes the type, quantity, and frequency of food you eat to prepare your body for optimal muscle growth.
Let’s take an in-depth look at nutrition for building muscle.
What Type of Nutrients & Food Do I Need For Muscle Growth?
There are only two types of nutrients: Macronutrients and Micronutrients.
Macronutrients are nutrients that your body needs in large amounts. They are what provide your body with energy or calories. The macronutrients consist of carbohydrates, fat, and protein.
Micronutrients are nutrients that your body needs in smaller amounts. These are vitamins and minerals.
We’ll now cover the three macronutrients and the most important micronutrients for building muscle.
The micronutrients section contains the recommended daily intake of each nutrient based on age and gender. The daily intake of macronutrients differs from person to person and will be covered in a later section.
Macronutrients
Protein
Protein is the basic building block of muscle. Amino acids are what make up proteins and help repair, build, and maintain muscle tissue.
Foods to eat that are high in protein:
- Meat: steak, ground beef, pork, bison, lamb, elk, venison
- Poultry: chicken breast, turkey breast
- Seafood: salmon, cod, tuna, mackerel, trout, halibut, tilapia, flounder, sardines, anchovies, shrimp
- Eggs: whole eggs, egg whites
- Nuts: almonds, macadamia nuts, brazil nuts, pistachios, walnuts, cashews, peanuts, pecans, hazelnuts
- Soy: tofu, tempeh, edamame
- Dairy: greek yogurt, cottage cheese, cheese
Fats
Also called ‘fatty acids’ or ‘lipids.’ Fats contain three molecules linked together called “triglycerides.”
Your body needs fats for the following: (1)
- absorption of vitamins A, D, E, and K
- hormone production
- movement of your muscles
- blood clotting
- inflammatory response
Your body produces many required fats except for the “essential fats,” Omega 3 & 6. These will need to come from food.
Foods to eat that are high in essential fats:
- Meat: beef, 20% fat ground beef, lamb, pork
- Seafood: salmon, tuna, mackerel, swordfish, trout, halibut, anchovies, sardines
- Dairy: yogurt, milk, cheese, ghee, butter
- Eggs: whole eggs
- Oils: olive oil, coconut oil, avocado oil
- Nuts: almonds, macadamia nuts, brazil nuts, pistachios, walnuts, cashews, peanuts, pecans, hazelnuts, nut butters
- Seeds: flax seeds, hemp seeds, chia seeds, pumpkin seeds
- Fruit: avocadoes, olives (yep, these are fruits)
Carbohydrates
Carbohydrates are sugar molecules that your body turns into glucose. Glucose provides your body with the energy to function and perform physical activities.
There are three main types of carbohydrates: sugar, fiber, and starches.
Each of these three carbohydrates is either a complex or simple carbohydrate.
Complex carbs digest slower and are less likely to cause spikes in blood sugar. They also contain more vitamins, minerals, and fiber.
Simple carbs digest faster, spike your blood sugar, and don’t contain as many vitamins.
Sugar is a simple carbohydrate, while fiber and starches are complex carbohydrates.
Foods to eat that are high in carbs:
- Grains: rice, quinoa, oats, corn, quinoa, whole wheat bread, whole grain pasta
- Fruits: blueberries, blackberries, raspberries, strawberries, bananas, kiwis, apples, pineapples, pomegranates, mangos, grapefruit
- Potatoes: white potatoes, sweet potatoes, Japanese sweet potatoes
- Legumes: lentils, beans, green peas, and soybeans
- Honey
Micronutrients
There are 30 vitamins and minerals your body cannot create in adequate amounts. These micronutrients are essential to maintain your bodily functions and structure. But for this article, we’re only going to cover the essential ones for building muscle.
Calcium
Calcium is necessary for the contraction of all the muscles in your body. It’s also responsible for healthy bone tissue and nerve function.
Suggested daily intake: 1,000 mg/day (2)
Best sources
| Food | Serving Size | Amount | Daily Value |
|---|---|---|---|
| plain yogurt | 1 cup | 388 mg | 39% |
| calcium-fortified orange juice | 1 cup | 349 mg | 35% |
| parmesan cheese | 1 ounce | 336 mg | 34% |
| sardines, canned, with bones | 3 ounces | 324 mg | 32% |
| milk | 1 cup | 310 mg | 31% |
Iron
Iron helps produce hemoglobin. Hemoglobin is part of your red blood cells that carry oxygen to your muscles and tissues. Without iron, muscles can fatigue and compromise your immune system.
Suggested daily intake: Men- 8 mg/day, Women- 18 mg/day (3)
Best Sources
| Food | Serving Size | Amount | Daily Value |
|---|---|---|---|
| lentils | 1 cup | 6.6 mg | 37% |
| red meat | 3.5 ounces | 2.7 mg | 24% |
| tofu | 1/2 cup | 3.4 mg | 19% |
| dark chocolate +70% | 1 ounce | 3.4 mg | 19% |
| pumpkin seeds | 1 ounce | 2.5 mg | 14% |
| dark meat trukey | 3.5 ounces | 1.4 mg | 8% |
| tuna | 3 ounces | 1.4 mg | 8% |
Vitamin D
This vitamin helps absorb calcium, helps muscles move, supports nerve function, and keeps your immune system strong. (4) The best way to get vitamin D is through 10-30 minutes of midday sunlight and food.
Suggested daily intake: 600 IUs/day (5)
Best sources
| Food | Serving Size | Amount | Daily Value |
|---|---|---|---|
| wild salmon | 3.5 ounces | 556-924 IU | 93% to 154% |
| sardines | 3.5 ounces | 193 IU | 32% |
| vitamin D fortified orange juice | 1 cup | 137 IU | 32% |
| vitamin D fortified milk | 1 cup | 115 IU | 19% |
| yogurt | 1 cup | 116 IU | 19% |
| almond milk | 1 cup | 107 IU | 18% |
| eggs | 1 egg | 37 IU | 6% |
Vitamin E
Vitamin E acts as a natural antioxidant. It protects your muscles from the free radicals produced during exercise. Free radicals can cause damage to muscle cells. (6)
Suggested daily intake: 15 mg/day (7)
Best Sources
| Food | Serving Size | Amount | Daily Value |
|---|---|---|---|
| wheat germ oil | 1 tablespoon | 20.3 mg | 135% |
| almonds | 1 ounce | 7 mg | 50% |
| sunflower seeds | 1 ounce | 7.4 mg | 49% |
| hazelnuts | 1 ounce | 4.3 mg | 28% |
| avocado | 1/2 fruit | 2.1 mg | 14% |
| spinach | 1/2 cup cooked | 1.9 mg | 13% |
| kiwi | 1 medium | 1.1 mg | 7% |
Vitamin B12
Red blood cells provide oxygen to your body’s muscle tissues, assist in the creation of red blood cells like iron, and help to metabolize protein and fats.
Suggested daily intake: 2.4 mcg/day (8)
Best Sources
| Food | Serving Size | Amount | Daily Value |
|---|---|---|---|
| salmon | 3 ounces | 2.6 mcg | 108% |
| tuna | 3 ounces | 2.5 mcg | 104% |
| ground beef | 2.4 ounces | 2.4 mcg | 100% |
| milk | 1 cup | 1.3 mbg | 53% |
| plain yogurt | 6 ounces | 1 mcg | 43% |
| egg | 1 large | 0.5 mcg | 19% |
Zinc
This mineral is essential for boosting your immune system, healing wounds, and supporting a healthy blood supply. A zinc deficiency can affect your muscle recovery. (9)
Suggested daily intake: Men- 11 mg/day, Women- 8 mg/day (10)
Best Sources
| Food | Serving Size | Amount | Daily Value |
|---|---|---|---|
| oysters | 3 ounces | 32 mg | 291% |
| beef sirloin | 3 ounces | 3.8 mg | 35% |
| oats | 1 cup | 2.3 mg | 21% |
| pumpkin seeds | 1 ounce | 2.2 mg | 20% |
| turkey breast | 3 ounces | 1.5 mg | 14% |
| shrimp | 3 ounces | 1.4 mg | 13% |
| lentils | 1/2 cup boiled | 1.3 mg | 12% |
Magnesium
This mineral aids in hundreds of bodily functions, including: muscle relaxation, strengthening bones, building proteins, and maintaining healthy brain function. You lose magnesium when you sweat, so athletes may need more.
Suggested daily intake for active people: Men- 420 mg/day, Women- 320 mg/day (11)
Best Sources
| Food | Serving Size | Amount | Daily Value |
|---|---|---|---|
| pumpkin seeds | 1 ounce | 156 mg | 37% |
| chia seeds | 1 ounce | 111 mg | 26% |
| spinach | 1/2 cup cooked | 78 mg | 20% |
| almonds | 1 ounce | 80 mg | 19% |
| cashews | 1 ounce | 74 mg | 18% |
| peanut butter | 2 tablespoons | 49 mg | 12% |
| potato with skin | 3.5 ounces | 43 mg | 10% |
| yogurt plain | 8 ounces | 42 mg | 10% |
Potassium
Potassium helps muscles contract and maintains healthy blood pressure. It also brings nutrients and water into your muscle cells. (12, 13)
Suggested daily intake: 4,700 mg/day (14)
Best Sources
| Food | Serving Size | Amount | Daily Value |
|---|---|---|---|
| dried apricots | 1/2 cup | 1,101 mg | 23% |
| lentils | 1 cup | 731 mg | 16% |
| baked potato | 1 medium | 610 mg | 13% |
| kidney beans | 1 cup | 607 mg | 13% |
| orange juice | 1 cup | 496 mg | 11% |
| banana | 1 medium | 422 mg | 9% |
Looking for other great resources for building muscle and eating healthy? Be sure to check out the ACE Fitness blog.
Calories, Food, and Weight Gain for Building Muscle
The most effective way to build muscle is to be in a caloric surplus.
You can build muscle in a minor caloric deficit, but this is much harder. So your daily caloric intake should focus on having extra calories in your diet.
Being in a caloric surplus is considered a “bulk.”
But this is not the bulk you’re thinking of where you eat everything in sight and gain tons of body fat.
We’ll focus on bulking in a way that doesn’t add too much body fat while maximizing muscle growth. This is the healthiest way to put on muscle.
How much weight should I gain when trying to build muscle?
For most people, you should aim to gain 0.5 to 1 lb per week. At this rate, you can fuel muscle growth while minimizing the body fat you gain. (15)
If you are a beginning weightlifter who is very skinny, you can gain up to 2 lbs per week. Gaining weight this fast can come at the risk of adding too much body fat.
Muscle growth slows when you add more muscle and become an intermediate weightlifter. If you continue to gain 2 lbs per week, you’ll add too much body fat. You’ll then need to reduce your calories to stay in the range of 0.5 to 1 lb per week.
How many calories do I need to eat every day to gain muscle?
You can google this question all day and get an endless amount of answers.
There is no exact formula for how many calories you should eat for maximum muscle growth.
Everyone’s body is different and many factors will affect how much muscle and body fat you gain.
You need to adjust and refine your calorie intake based on how your body responds.
Your initial goal is to find a rough starting point for the calories you need daily, which you will adjust as you see how your body responds.
So how do you get into a caloric surplus?
There are a few ways we can get into this caloric surplus.
- Counting calories: A simple calculation can get you a rough estimate of the calories you need. Take your body weight and multiply it by a number between 17 to 22, depending on how fast you want to gain muscle. If you want to gain muscle faster, go with a higher number. Start with a lower number if you want to minimize the fat gains while still putting on muscle.
- Add 500 calories: To put on 1 lb a week, you must add approximately 500 calories to your daily intake. Try spreading this extra 500 calories throughout your meals.
- Eat more: Another approach that doesn’t involve counting calories is eating 10 to 17% more food each meal.
Again, these are estimates for the number of calories we need to add to our daily consumption. We just want to have a starting point that we can then adjust.
For even more great nutrition advice for muscle gain, check out the following sites Adidas Runtastic, Verywell Fit, Best Life & Vitamin Shoppe.
Adjusting Calorie Intake
Adjusting your calories to gain 1 lb a week is quite simple.
If you aren’t gaining enough weight, add 200 to 400 extra calories daily. If you are gaining weight too fast, remove 200 to 400 calories.
When weighing yourself each week, be sure to weigh yourself at the same time of the day. Your weight fluctuates throughout the day. Weighing yourself at different times each day will lead to inaccurate calorie adjustments. I recommend weighing yourself first thing in the morning.
I use the Withings Body+ Smart scale myself. This scale sends every weigh-in to an app, so you don’t have to record it manually.
Be careful about adjusting your calories during the first week.
The first week you start your caloric surplus, you might gain over 1 lb a week. Wait another week before you make adjustments.
It’s normal to gain an extra lb or two during the first week beyond the recommended 1lb.
Your body isn’t used to the added sodium and glycogen that come with increasing your calories.
If you gain 2 to 3 lbs in the second week of your bulk, you can reduce your calories by 200 to 400. But if you aren’t gaining at least 0.5 lbs in the first week, add an extra 200 to 400 calories.
How Much Of Each Macronutrient Should I Eat Every Day?
Let’s go over the grams of each macronutrient you need in a day and the percentage of total daily calories they will account for.
How Much Protein Should I Eat To Build Muscle?
To maximize muscle growth, you’ll want to eat 0.7 to 1 gram of protein per pound of bodyweight per day. (16) I recommend eating 1 gram of protein per pound as there is no harm in eating too much protein.
The calories from protein will account for 20-30% of the total calories you eat in a day.
This may seem like a lot of protein, but protein isn’t only used to build muscle. It’s also used for building hair, nails, and bones. If you aren’t eating enough protein to maintain your body, you won’t have any extra to invest in muscle growth.
How Many Carbs Should I Eat To Build Muscle?
Plan to eat 1.8 to 3.2 grams of carbs per pound of body weight per day for maximum muscle gain. (16)
The calories from carbohydrates will account for 50-60% of the total calories you eat in a day.
You can build muscle on a low-carb diet. But to build muscle optimally, your body requires a medium to high amount of carbs for the following reasons:
- Increase your energy: You need the energy to perform the repetitions required for muscle growth. The glycogen stores will give you enough energy to fuel your workouts. One workout can reduce muscle glycogen by 24-40%. (18) Refueling your muscles with carbs will help replenish these glycogen stores.
- Increase your muscle’s ability to contract: Limited carbs in your diet will hinder your muscle’s ability to contract with high force. (19) This strong muscle contraction helps break down your muscles in the gym. Advanced weightlifters need this strong contraction the most. Their muscles are much stronger and need high-force contraction to break down the muscle.
- Increase muscle protein synthesis and carbohydrate storage in muscles: The combination of carbs and protein after a workout increases muscle protein synthesis. (20)
- Help metabolize protein optimally: Carbs help break down the proteins you eat. These broken-down proteins help to synthesize new proteins which build muscle. (21)
If you couldn’t tell by now, I am pro-carbohydrates. Who doesn’t love carbs!?
How Much Fat Should I Eat To Build Muscle?
Eat 0.23 to 0.68 grams of fat per pound of body weight per day for muscle growth. (16)
The calories from fat will account for 15-20% of the total calories you eat in a day.
You’ll want to stick to “good” fats. Good fats are unsaturated fats which can be monounsaturated or polyunsaturated fats. A subcategory of polyunsaturated fats is omega 3.
Stay away from trans fats. Trans fats are in baked goods, fried food, margarine, hydrogenated oils, and nondairy coffee creamers. These fats also increase your risk of heart disease, strokes, and put you at risk of developing type 2 diabetes.
All the fatty foods mentioned in the macronutrients section of this article are “good” fats.
Fats also have a vital role in building muscle more indirectly. Here are the ways fats aid in muscle growth:
- maintain testosterone levels
- fuel workouts
- increase good cholesterol
- absorb vitamins & minerals
Okay, that was a ton of numbers I threw at you.
Trust me. Calculating your daily nutrient intake will be worth it when you want to start putting on new muscle.
Let’s recap here.
Here is the amount of macronutrients you should be eating in a day:
- Protein– 0.7 to 1 grams/lb. 20-30% of daily calories
- Carbs– 1.8 to 3.2 grams/lb. 50-60% of daily calories
- Fat– 0.23 to 0.68 grams/lb. 15-20% of daily calories
Here is the amount of micronutrients you should be eating in a day:
- Calcium 1,000 mg/day
- Iron: men- 8 mg/day, women- 18 mg/day
- Vitamin D: 600 IUs/day
- Vitamin E: 15 mg/day
- Vitamin B12: 2.4 mcg/day
- Zinc: men- 11 mg/day, women- 8 mg/day
- Magnesium: men- 420 mg/day, women- 320 mg/day
How Many Meals Should I Eat To Build Muscle?
You need to be eating 4 to 6 meals every day. (19)
Yes, 4 to 6 meals EVERY DAY!
“How many meals are you eating every day?”
This is the first question I ask people who say they have difficulty putting on muscle.
They always give me the same answer with a puzzled look, “Uhhh, three meals.”
Three meals aren’t enough to build muscle optimally.
Does this take a lot of work, planning, and above all else, chewing?
You bet.
But why do you need to eat so often to put on muscle?
The main reason is to get your body to synthesize or create new proteins throughout the day.
This process is known as muscle protein synthesis. It’s the process of taking amino acids and nutrients and bonding them together to create bigger muscles.
The opposite of muscle protein synthesis is muscle protein breakdown. This is the breaking down of protein molecules in your muscles.
You are always in a state of muscle protein breakdown. But eating enough protein will ensure enough fuel for your muscles to grow.
If you aren’t fueling your muscles with protein throughout the day, your body will break down muscle for fuel.
You could theoretically eat three meals a day and build muscle if you consume enough protein each meal. But the safest bet is to eat at least four meals to ensure your body is in muscle protein synthesis and five meals a day is even better
For a more in-depth discussion on muscle protein synthesis and the physiology of building muscle, check out part one of this article series.
How Much Food Should I Eat on Off Days?
On your off days, you’ll want to eat fewer calories. But not a drastic reduction in calories, as your body still needs ample nutrients to recover.
Reduce your caloric intake by 200-400 calories on your off days.
I recommend reducing your carbs to achieve this calorie reduction. You won’t need as much energy on your off days, so an excessive amount of carbs is not necessary.
As you can see, proper nutrition is crucial for building muscle.
Muscle-building nutrition helps your body to:
- repair and build muscle throughout the day
- give you energy for your workouts
- function properly
To gain muscle effectively, you need to be in a caloric surplus and have the proper amount of each macronutrient and micronutrient.
By spreading your total calories out over 4-6 meals a day and adding 0.5 to 1 lb of body weight per week, you can keep healthy as you gain muscle.
Check out these sample nutrition plans to help get you started in the kitchen and eating for muscle growth.
At this point, you may be excited to get into the kitchen or still be a bit uncertain.
Let me tell you. From personal experience, it’s 100% worth it.
I started on this muscle-building diet six years ago and haven’t stopped. It took me some time to figure out the correct nutrition for building muscle. To this day, I am still making minor adjustments to get the most muscle growth.
You’ll also need to make adjustments throughout your muscle-building journey.
But don’t let this discourage you.
As long as you stick to the guidelines in this article and adjust how your body responds, you can continue to put on muscle.
This new diet will be worth the lifestyle change when you begin to see results in the mirror.
So what are you waiting for?
Start eating!
In the following article, we’ll cover the 2nd pillar of building muscle, weightlifting.