If you’re trying to build muscle mass and strength, resistance training is just one piece of the puzzle. Nutrition also plays a critical role in your ability to grow and repair muscle — and to train harder, longer to get the results you’re looking for. Let’s talk about the role food and nutrition play in muscle development, including:
- The elements of a muscle-building diet
- How to maintain energy in a bulking (or body-building) diet
- The role of supplements in bulking
- The best diet for muscle gain
Key elements of a muscle-building diet
1. Sufficient protein intake
Strength training workouts cause microtears in muscle tissues. During recovery, your body stitches the muscles together and builds new tissue, a process that requires protein — your body’s building block. It’s made up of a combination of 20 amino acids, and each plays a unique role. For example: Leucine, isoleucine, and valine are essential for muscle growth, strength, and repair.
Aim for 0.7–1 gram of protein per pound of body weight per day for muscle repair and growth. For example, a 150-pound person should consume 105 grams of protein per day to support muscle growth (0.7 grams of protein x 150 pounds = 105 grams of protein daily).
Try to incorporate complete proteins — protein sources that contain all nine amino acids our bodies cannot produce on their own — into your diet as much as possible. If you’re eating a plant-based diet, you may want to double up on protein powder to ensure you’re getting enough leucine to trigger muscle protein synthesis.
2. Caloric surplus
To gain muscle, you need to take in more calories than you burn in a day (also known as a caloric surplus). In a surplus, your daily caloric intake is greater than your total daily energy expenditure (TDEE). To calculate your TDEE, multiply your base metabolic rate by your activity level, which corresponds to one of these numbers:
- Sedentary (1.2): Minimal activity throughout the day, with little to no exercise.
- Lightly Active (1.375): Less than 30 minutes of activity throughout the day, including 15 minutes or less of high-intensity exercise.
- Moderately Active (1.55): 90 minutes of moderate exercise per day or 50 minutes of high-intensity exercise per day.
- Very Active (1.725): You are active throughout the entire day or you experience two hours or more of intense exercise per day.
For example: A moderately active 30-year-old female who is 5’5″ and weighs 150 pounds has a BMR of 1,401 calories per day. Her TDEE is 2,171.55.
1,401 (BMR) x 1.55 (moderate activity level) = 2,171.55 (TDEE)
To support lean muscle growth, we generally recommend a 250–500 calorie surplus each day. So, the 30-year-old in our example may aim to consume 2,421.55 calories per day as part of a bulking diet.
2,171.55 (TDEE) + 250 (caloric surplus) = 2,421.55 total daily calories
3. Carbohydrates for energy
Similar to eating enough calories throughout the day, carbs work together with protein for muscle repair and recovery. They’re also your body’s main source of energy, and they provide the fuel you need to power strength training and resistance workouts that increase muscle mass.
All the carbs you consume are turned into glucose (sugar) to fuel your body. This is why eating carbs and sugar before your workout can help you train longer — and achieve your health and fitness goals. Prioritize sugar from carbohydrates like fruits, vegetables, whole grains, and dairy to give your body the energy it needs and avoid the effects of overtraining.
Macros for a muscle-building diet
Macronutrients — aka protein, carbs, and fats — are the three major sources of nutrients our bodies need for energy. Rather than limiting or avoiding certain foods, counting your macros is another strategy that can help you plan your diet around the amount of protein, carbs, and fats you need to sustain and grow muscle mass. Each macronutrient is equal to a specific number of calories:
- Fat: 1 gram of fat is 9 calories
- Protein: 1 gram is 4 calories
- Carbohydrates: 1 gram is 4 calories
For example: If a food contains 3 grams of fat, 10 grams of protein, and 20 grams of carbs, it has 147 calories.
To make a bulking meal plan, you can divide your calories from macros into percentages. The best diet for muscle gain is about 25% protein, 50% carbs, and 25% fat. For the 30-year-old in our example (whose goal is 2,421.55 calories per day), this breaks down to 605 calories from protein, 1,210 calories from carbs, and 605 calories from fat.
Counting your macros in this way can be a helpful tool for maintaining energy during your bulk — and achieving your overall health and fitness goals.
Understanding your energy levels
Energy levels are highly subjective, so how can you tell when you’re properly fueled and getting enough nutrients in a body-building diet? Start by asking yourself these questions:
- Do you feel ready for your next workout? If you take time to listen to your body, you may notice signals that tell you it’s time to fuel up (or take a rest day).
- Are you constantly sore and not feeling recovered? Occasional soreness after a workout is normal, but if you’re always tired and feel like you’re falling behind, it may be a sign to reassess your diet or training plan.
- Are you making progress in the gym? Objective data like increasing weights or reps or being able to train longer are good signs that you’re supporting your body with the nutrients it needs.
What are the best foods for a bulking diet?
Carbohydrates
- Oatmeal
- Brown rice
- Quinoa
- Sweet potatoes
- Potatoes
- Apples
- Bananas
- Broccoli
- Carrots
Lean proteins
- Chicken
- Turkey
- Fish
- Eggs
- Greek yogurt
- Cottage cheese
Plant-based proteins
- Tofu
- Tempeh
- Lentils
- Chickpeas
- Black beans
Protein powders
- Whey
- Casein
- Plant-based blends (check leucine amounts)
Supplements to support a bulking diet
While food is a key factor for a successful bulk, sometimes you need a little extra help hitting your macro goals. That’s where supplements come in.
The most studied and effective supplements for increasing muscle mass are protein powder and creatine monohydrate. Protein powder helps ensure you meet your daily protein goals, while creatine is a low-cost supplement that helps improve your workout intensity, power, strength, and overall output.
How often to eat during a bulking diet
In addition to eating foods that are rich in nutrients, timing is another important part of a meal plan for muscle gain. There are several factors at play, including:
- Meal frequency: Eating protein every two to four hours supports consistent muscle protein synthesis throughout the day.
- Distribution: Aim to consume 25-40 grams of protein per meal, including post-workout for muscle recovery.
- Carb timing: Prioritizing carbs before and after workouts supports performance in the gym and kick-starts recovery.
A final word on muscle-building diets
Whether you’re closely tracking macros or simply upping calorie intake, the best muscle-building diet for you is the one that leaves you feeling energized and ready to take on your next workout. It may take time to determine the calorie surplus or macro split that works for you. Remember that increasing muscle mass doesn’t happen overnight — be patient with yourself and your body!
More fitness tips for building muscle mass
- Train Smarter, Not Harder: The Power of Periodization Training
- What to Do After a Workout: Your Ultimate Guide to Post-Workout Recovery
- The Best Workout Split for Muscle Gain: 5-Day Gym Routine
- How to Make a Workout Plan for Bigger Strength Gains
- Eating Before or After a Workout: The Strategy for Max Energy
Whether your goal is to build muscle mass, lose weight, or simply to prioritize fitness more, our expert Coaches are here to help. Get answers to all your burning training, nutrition, and recovery questions from real Coaches in the Anytime Fitness App.
