Building muscle doesn't start and end at the gym. Lifting weights and sticking to your workout plan are essential steps but what you eat (and don't eat) afterward can make or break your progress. Your muscles need proper fuel to recover and grow stronger. Skipping meals or eating the wrong foods can hold you back from achieving your peak form, no matter how consistent you are with your training.
Nutrition plays just as big a role in muscle development as your exercise routine. A well-balanced diet rich in high-quality protein gives your body the amino acids it needs to repair and build muscle after every workout. These foods help you recover faster, train harder and see results sooner. Before you think -- that's going to cost a lot. We get it. A recent CNET survey showed that 93% of Americans are worried about inflation. However, getting high quality nutrition doesn't have to break the bank. For example, this Reddit thread talks about affordable staples like greek yogurt, whole grains and sardines as high quality sources of affordable protein.
If you're serious about making gains, it's time to give your diet the same attention you give your workouts. We've rounded up eight nutrient-packed foods that can help support muscle growth and keep you performing at your best. As always, check in with your doctor or nutritionist before making major changes to your diet.
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Why nutrition is essential to building 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
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