Why Is Diet So Important in Building Muscle?
In the pursuit of building significant muscle mass, many individuals do not place enough emphasis on the quality of their nutrition.
Diet plays a very important role in the body’s ability to burn fat and gain muscle, and as such, it should be as well-maintained as exercise regimens.
Why Does Diet Matter?
The food a human being eats is responsible for supplying the body with energy, and though calories are energy units alone, the quality of those calories matters.
A clean, high-quality calorie sourced from proteins, fats, and complex carbohydrates will aid in muscle growth better than processed carbohydrates and sugars.
For example, through a section of milk chocolate and a serving of green vegetables may be worth the same number of calories, the nutritional content of the vegetables will be superior to those of the chocolate.
The body needs adequate fat, protein, complex carbohydrates, and various vitamins to build healthy muscle.
What Nutrients Are Needed To Build Muscle?
Protein is the key nutrient involved in the development of muscle. It is found most plentiful in meat (chicken, beef, pork), eggs, broccoli, cottage cheese, almonds, and yogurt.
Carbohydrates provide the body with the energy needed to complete rigorous muscle-building workouts. Quality carbohydrates include oats, beans, whole grain bread, mushrooms, and brown rice.
Finally, a healthy supply of fat is crucial. Not only do fats provide energy, but healthy fats also help regulate cholesterol levels.
Healthy fats can be found in avocados, nuts, seeds, certain oils, and olives.
When trying to gain muscle, it’s important to eat more calories than what the body typically burns in a day. A calorie deficit is needed to lose weight, and a calorie surplus is needed to gain weight (weight does not equal fat in this scenario).
An individual’s dietary combination should include between 20 and 30% protein, between 55 and 65% complex carbohydrates, and between 15 and 20% fat. These combinations can be altered as an individual discovers what percentage best suits their body’s needs.
- 25% proteins
- 55% complex carbohydrates
- 20% healthy fats
Additionally, in order to gain muscle instead of significant fat, the calories that the body ingests have to be expended in muscle-building exercises. Again, activity levels and caloric intake may require adjustment in order to meet bodily needs.