To get a toned and healthy body, you definitely need a balanced diet and regular exercise.
Weightlifting is great for building strength, but you can’t out-exercise a diet full of sweets and fast food if you want to show off those muscles and a slim waistline in the summer.
Eating the right foods in the right amounts and at the right times can really boost your workouts.
While it might seem overwhelming, meal planning can make it a lot easier.
In this post, you’ll find a great meal prep tip that shows just how simple it can be to build muscle and get in shape.
WHAT ROLE DOES DIET PLAY IN GAINING MUSCLE?
Building muscle isn’t just about hitting the gym; your diet plays a huge role too. You might be surprised, but what you eat can have as much, if not more, impact on your progress as your workout routine. Whether you’re aiming to bulk up or shed fat, the right foods are key.
When you work out, your muscles break down, but they rebuild stronger when you fuel your body with the right nutrients. So, while exercise is important, what you eat directly influences how well your muscles grow.
Protein is definitely a big part of the muscle-building diet, but it’s not just about eating tons of it. You need a balanced mix of protein, carbs, and fats to support your body’s needs. And yes, protein should still be a major player in your diet.
In the next section, we’ll dive into these macronutrients to make sure you’re eating the right things to build muscle. We’ll also guide you through meal prepping so you can stay on track with your muscle-building goals.
What are macros?
Macronutrients, or macros, are the parts of our meals that give us energy. There are three main types: fats, carbs, and protein. Each of these plays a different role in muscle growth. Knowing how much of each one to eat can help you reach your fitness goals.
Protein
You probably know that protein is crucial for building muscle—and that’s absolutely true. To grow muscle, you need to eat protein regularly. Including protein in every meal and snack gives your body the building blocks it needs to grow lean muscle. Try adding these high-protein foods to your diet: peanut butter, egg whites, chicken breasts, Greek yogurt, protein powders, and protein shakes.
Carbohydrates
Carbohydrates often get a bad rap because some diets link them to body fat. But carbs are actually a key source of energy for your body. While some people might do well on a low-carb diet, it’s a good idea to focus on complex, nutritious carbs first. Try adding foods like sweet potatoes, black beans, bell peppers, brown rice, and oats to your meals.
Fats
Protein and carbs should be the main focus of your diet, but adding healthy fats can give you extra calories and long-lasting energy. Just be careful, as too much fat can lead to fat gain. The key is to balance your diet with the right amount of good fats, complex carbs, and protein. Nuts, seeds, avocados, olive oil, and seafood are great sources of healthy fats.
How you balance your macronutrients can affect your energy, muscle growth, and overall health. It can also help manage your appetite, which might reduce cravings. For example, five calories from vegetables will fill you up more than five calories from fat. So, if you’re aiming to build muscle and lose weight, a diet high in vegetables is great. If you don’t need to lose weight, enjoy your veggies for their nutrients and add extra calorie-dense fats to meet your daily needs.
HOW TO GAIN WEIGHT AND BUILD MUSCLE?
Before starting any muscle-building program, it’s a good idea to talk to your doctor. How you should go about gaining muscle can depend on your body type and medical history. Once you’ve had that chat with your doctor, here’s a simple step-by-step guide to help you kick off your muscle growth plan.
Step 1: Identify your calorie needs.
The key to gaining or losing weight is all about calories. To lose weight, you need to eat fewer calories than you burn. To gain weight, you need to eat more calories than you burn. It sounds straightforward, but actually putting it into practice can be tricky.
How many calories you need to build muscle depends on your current weight, exercise level, and body type. You can use an online calorie calculator to figure out your daily calorie needs. If counting calories isn’t your thing, don’t stress. You don’t need to track every single calorie to build muscle. Just knowing roughly how many calories you need is a good start. For many people, it’s easier to estimate their calorie intake rather than track it precisely.
Also Read: Burn Fat Fast: Power of Combining Cardio and Strength Training
Step 2: Calculate your macros.
Everyone’s body is different, so your ideal balance of macros will be unique too. It’s a good idea to start with some general guidelines and then tweak things to see what works best for you.
A common starting point for a bulking diet is 25% fats, 40% protein, and 35% carbs.
After using these ratios for a few weeks, you might want to experiment with different percentages to find a mix that suits you better.
Step 3: Eat the calories and macros you need.
Once you know how many calories you need each day and how they break down into different macronutrients, it’s time to plan your meals.
Let’s be real, doing all that math every day can be a hassle. Luckily, online calorie calculators make it easy to figure out your daily caloric needs.
You can then use these numbers to estimate how many calories should come from each macro. Here’s an example:
- Daily calories needed: 2500
- Macro ratios: 875 calories from carbs (35%), 625 calories from fats (25%), and 1000 calories from protein (40%).
It might seem like a complicated math test, but don’t stress. You don’t have to do all the calculations yourself. Focus on understanding how your food choices fit into these macronutrient ranges, and after a couple of weeks, you’ll get a good idea of your calorie intake, how your food adds up, and where you might need to make changes.
HOW TO MEAL PREP FOR MUSCLE GAIN?
After you’ve tracked your macros for two weeks, it’s time to make things easier with meal prep! Eating the right protein and carbs at the right times can boost muscle growth and help you recover from workouts. When you plan your meals ahead of time, you always have a delicious, nutritious meal ready to go.
Bodybuilders have used meal plans for years to support their muscle-building goals. This tried-and-true method ensures you get the right calories and nutrients to reach your fitness targets. With a solid meal plan, you can prep your food and store it in the fridge, making it easy to stick to your goals.
Here are some basics to get you started with meal prep.
Step 1: Menu Planning
Start by planning your meals for the week. Be sure to include foods that help with recovery after your workouts. Use meal prep recipes to decide which dishes to make ahead of time.
Step 2: Shopping and Cooking
Check your pantry, freezer, and fridge to see what you already have and what you need to buy. Then, make a shopping list and head to the store. When cooking, just follow the recipe instructions.
Step 3: Portioning and Storage
Let your food cool down completely before putting it in a storage container. To make your meals easy to grab during the week, divide each meal into separate containers and store them in the fridge or freezer. Now that you’re tracking your macros, you’ll be ready for your busy worknights.
That’s it—meal prep is as simple as 1, 2, 3!
WHAT IS THE BEST MEAL PLAN TO GAIN MUSCLE?
You’ll always look forward to your meals when you find tasty and healthy dishes you enjoy. If you dislike everything you’re eating, sticking to a new meal plan will be tough. Try finding a healthier version of a dish you already love if you’re not into healthy food yet. Once you discover a meal prep recipe you like, you’ll be amazed at how delicious healthy dinners can be.
Focus on meals rich in protein, as it’s essential for building muscle. Make sure to include high-protein foods in all your meals and snacks. Add a generous serving of vegetables and some complex carbs to each meal. And yes, a balanced meal should also have some healthy fats.
It’s just as important to know what to avoid as it is to know what to eat. Stay away from processed foods, sweets, alcohol, and fast food. If you’re used to these in your diet, consider making gradual changes instead of cutting them out completely. A lasting change is the goal, and abruptly stopping everything you enjoy might make it harder to stick with your plan. Finding healthy substitutes that you love can help you make the transition smoothly.