Eating right for muscle building is a crucial aspect of achieving fitness goals. Here are some healthy eating tips that you must follow.
Achieving a healthy physique is not just limited to going to the gym, it’s also about eating right for muscle building. Your diet plays an important role in supplying your body with necessary nutrients and promoting overall well-being. Adopting the right diet strategies can significantly enhance their muscle-building endeavours. We spoke to our expert Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who listed dietary tips for gym-goers.
Diet Tips For Gym Goers
Muscle Building Nutrition
Muscle building relies heavily on consuming the right balance of macronutrients: protein, carbohydrates, and fats. “Proteins are the building blocks of muscle tissue, while carbohydrates provide energy for intense workouts, and fats aid in hormone production and overall health”, said Dr Dr Singhwal.
The Importance of Protein
Adding sufficient protein to one’s diet is essential for muscle repair and growth. You can opt for protein-rich foods, such as lentils, chickpeas, tofu, paneer (cottage cheese), eggs, chicken, fish, and dairy products like yoghurt and milk. Including a variety of protein sources ensures a diverse amino acid profile, which is crucial for muscle synthesis.
According to the Multidisciplinary Digital Publishing Institute (MDPI), bodybuilders should aim for a protein intake of at least 1.6 g/kg during the offseason; however, a tighter target of 2.2 g/kg may guarantee a more uniformly optimised response for a larger percentage of athletes.
Carbohydrates: Fuel for Workouts
It is important to include carbohydrates in your diet as it serves as the primary energy source during intense workout sessions. “Whole grain foods like brown rice, oats, quinoa, and whole wheat bread provide complex carbohydrates that release energy steadily, supporting sustained physical activity. Also, fruits and vegetables offer essential vitamins, minerals, and fibre while contributing to carbohydrate intake”, added Dr Singhwal.
Healthy Fats for Hormonal Balance
Did you know fats are an essential component of a muscle-building diet? Healthy fats aid in hormone production, including testosterone, which plays a crucial role in muscle growth and recovery. Incorporating sources of healthy fats, such as nuts, seeds, avocados, and olive oil can promote overall health and support muscle-building efforts.
Timing and Distribution of Meals
In addition to selecting the right foods, meal timing and distribution are equally important for maximising muscle growth. Dr Singhwal highlighted, “Eating a balanced meal containing protein, carbohydrates, and fats approximately 2-3 hours before a workout provides the necessary fuel for optimal performance. Post-workout meals should focus on replenishing glycogen stores and initiating muscle repair and growth.” Including a source of fast-digesting protein, such as whey protein, along with carbohydrates helps in promoting the recovery process.
Importance Of Hydration
Another thing that you should not neglect is staying hydrated as it is important for optimal muscle function and recovery. Proper hydration supports nutrient delivery to muscle cells and aids in the removal of metabolic waste products. You should aim to drink an adequate amount of water throughout the day, especially before, during, and after workouts, to maintain optimal performance and promote muscle growth.
Other Factors To Consider
Supplements: Aiding Muscle Building Efforts
While whole foods should form the foundation of any muscle-building diet, supplements can complement dietary intake to support muscle growth. “Whey protein, creatine, Branched-Chain Amino Ccids (BCAAs), and beta-alanine are popular supplements among gym enthusiasts. However, it’s essential to use supplements judiciously and prioritise whole foods whenever possible”, added Dr Singhwal.
Cultural Considerations for Indian Gym Goers
Indian cuisine offers a wealth of nutritious options that can support muscle-building efforts. Traditional dishes like dal (lentils), chana masala (chickpea curry), rajma (kidney bean curry), and paneer tikka provide ample protein and can be incorporated into a muscle-building diet. Also, Indian spices and herbs not only enhance flavour but also offer various health benefits, including anti-inflammatory properties.
