Top 8 Tips And Best Meal Plan For Muscle Building

FAQS 

Writer: Jamie Wright  

What should I eat for muscle gain?

If you want to put on muscle, you'll need to be in a healthy calorie surplus. One way of achieving this without putting on too much body fat is to increase your maintenance calories by 5-10%. 

You'll also need to eat plenty of high-quality protein, as it contains the essential amino acids needed for muscle growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, and distribute it evenly across your meals. 

What foods are bad for muscle growth?  

There are few "bad" foods when it comes to putting on muscle, especially if your aim is bulking. But it's probably best to avoid super-calorific processed foods like biscuits, cakes, crisps, and chocolate, and instead try to consume foods high in monosaturated and polysaturated fats, especially if you want to gain muscle without putting on too much body fat.  

While not technically a food, alcohol is probably the worst thing you can consume if you're trying to gain muscle. It brings no benefits for health and disrupts sleep, mood, recovery, and, most importantly, exercise performance. So avoid alcohol altogether if you can, or at least consume it only in moderation. 

What is the best meal plan to gain muscle?

The best meal plan for gaining muscle is one that you can consistently follow and allows you to eat in a calorie surplus while getting sufficient protein and fuelling your workouts and recovery. While there’s no one-size-fits-all meal plan, there are some basic nutrition principles that you can use as a foundation for creating your own plan. 

Also, consider the timing of your meals and snacks around your workouts to maximise their effectiveness. 

A general guide for what to include on your plate is a palm-sized portion of protein, a palm-sized portion of fruit or vegetables, a palm-sized portion of carbohydrates (preferably whole grains but you can also include starches closer to your training), and a thumb-sized serving of fat. A bowl of porridge with a scoop of protein mixed in, a serving of blueberries, and a tablespoon of peanut butter would follow this guide. 

To fuel your performance and recovery, it's important to consume carbohydrates within 60 minutes of your training and protein within 60 minutes after. A simple way to do this is by eating a banana before your workout and a protein shake after. You can also opt for a small handful of dried fruit, coconut chips, or a bagel. 

Do I need to eat more to gain muscle? 

If you’re new to the gym or returning after a long break, you may be able to gain lean muscle while maintaining your current calorie intake or even while in a slight calorie deficit.  

This tends to wear off after 6-12 months of consistent training and is known as the "newbie gains" period. After this point, it becomes more difficult to gain lean muscle without sufficient nutrition, so it’s important to focus on eating in a calorie surplus and getting the necessary nutrients to support muscle recovery and further growth. 

Do you have to eat healthy to gain muscle? 

It’s possible to gain muscle through “dirty bulking”, a term used to describe the practice of consuming large amounts of high-calorie, low-nutrient foods in order to quickly gain as much size as possible. This approach is not very healthy and can potentially do more harm than good in the long term. 

Instead of rushing to achieve a certain appearance, focus on establishing healthy behaviours and knowledge that will benefit you for the rest of your life. Gaining muscle should be a long-term goal, not a short-term sprint. By fuelling your body with the right nutrients, you can gain muscle without harming your overall health.  

So no, you don’t have to eat “healthy” to gain muscle, but it’s better if you do. 

How important is nutrition for building muscle? 

Nutrition provides the building blocks and energy to support muscle growth. While resistance or weight training serves as a stimulus for muscle growth, it’s important to also ensure that proper nutrition is included in your routine to fuel the recovery process. Without adequate nutrition, your muscle growth may soon plateau. 

Take Home Message 

These helpful tips and tricks should help you well on your to meeting your muscle building goals. From nutrition and supplements to fitness and exercises, we’ve got you covered.