Spending time at the gym isn't the only thing that can help you build muscle. While putting in time at the gym is the first step, eating well also makes a major difference. Building muscle requires proper nutrition to recover from workouts, and starving yourself isn't going to cut it. If you aren't eating right, you might not see the results you've been working for.
That's where food comes in. A smart, balanced diet-especially one packed with high-quality protein, can make a major difference in your results. Protein is loaded with amino acids, which are basically the building blocks your body uses to grow and maintain muscle.
So if you're serious about leveling up your fitness game, it's time to think beyond the dumbbells. We've pulled together eight powerhouse foods that support muscle growth and help you get the most out of every workout. Just don't forget to check in with your doctor or nutritionist before making big changes to your routine.
How food builds muscle
Although protein is essential for muscle building, it's not the only important food component in the process. According to the National Academy of Sports Medicine, a good muscle-building diet must also include plenty of carbohydrates, vitamins and minerals. A balanced diet that features all these will provide the necessary ingredients to help your muscles repair and rebuild after a workout.
The NASM recommends that most people consume at least 0.7 to 0.8 grams of protein and 1.8 to 3.2 grams of carbohydrates per pound of body weight each day. Total calorie intake also plays a role in muscle building, as it's difficult to build muscle if you burn more calories than you consume.
Diet alone isn't enough to stimulate muscle growth. Exercise -- primarily resistance training, such as lifting weights -- is necessary to start the process. When you tear the fibers in your muscles, that stimulates cellular growth and repair. That's when your body can use the food you've eaten to rebuild and strengthen muscle tissue. Other factors also influence how effective and efficient this process is, from when you eat your food and how much rest you give your muscles between workouts to your hormonal and genetic makeup.
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8 foods to build muscle and optimize your gains
Although there are many factors at play in building muscle, there's no doubt diet plays a key role. Here are eight muscle-building foods you can eat to optimize your workouts and increase your muscle mass.
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