If you've been logging serious hours at the gym, but your physique isn't showing the results, the issue probably isn't your fitness training plan. It's what's on your plate. Lifting weights breaks muscle down, and nutrition is what builds it back up. Without the right nutrition, all that effort just leaves you sore instead of stronger.
Protein matters here, but building muscle doesn't have to wreck your budget. With inflation still top of the mind for most people, smart food choices make a big difference. In fact, a recent CNET survey found that 93% of Americans are stressed about inflation. But affordable staples like Greek yogurt, eggs, beans and while grains can deliver the nutrients your body needs without turning grocery shopping into a financial stress point.
If you want your workouts to actually pay off, it is time to add proper nutrition to the mix. CNET's experts have pulled together eight practical, muscle-friendly foods that help your body recover, grow and get stronger over time. As always, it's a good idea to 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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