Are you practically living in the gym but still aren't seeing the muscle you want? Here's a hard truth: your workout isn't the problem, your grocery list is. You can't expect to build muscle if you're not feeding your body correctly. All that lifting is just tearing you down if you're not eating the right stuff to repair and grow.
Yes, this is about protein. And before you start complaining about how expensive food is-we get it, a CNET survey found 93% of Americans are stressed about inflation-you don't have to go broke. As any Reddit thread will tell you, affordable staples like Greek yogurt and whole grains are where it's at.
If you're actually serious about seeing gains, it's time to stop sabotaging your hard work. We've rounded up the eight best foods to fuel your body and actually build muscle. (Just do us a favor and check with your doc before you change everything.)
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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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