In order to reach your goals in bodybuilding, weight training or fitness as quickly as possible, you need to optimize three important pillars. While the training itself provides the necessary stimulus to build muscle and strength, nutrients must also be provided through nutrition to supply the muscles with fuel and building material during the recovery period for the desired adaptations and progress. However, especially the last two points are often neglected or there is ignorance about how an optimal diet for muscle building should look like. We would like to change that today.
The experienced athletes among us will know this. You wonder where you would be today if you had approached it with the knowledge you have accumulated after all these years. But even many advanced amateur athletes sometimes lose focus and should go back to basics from time to time. Today we will go through this foundation step by step. Along the way, we’ll bring some math examples. If you read this article section by section, doing these calculations based on your own data, you should end up with a suitable guideline regarding your diet for muscle building. So get a pen and paper and let’s go.
Step 1: Determine your caloric needs
The calorie balance is the all-important factor when it comes to changing your physical constitution. Therefore, we first need to figure out the amount of calories your body needs each day to maintain its status quo. This is called “maintenance caloric turnover” or “total metabolic rate“. In addition to basal metabolic rate, two other factors – physical activity and the thermic effect of food – determine the amount of total metabolic rate.
We can roughly break down the components of total metabolic rate as follows:
- Basal metabolic rate, which is the amount of energy the organism needs at rest to maintain its bodily functions.
- Thermal effect of food, which is the energy lost in the process of converting carbohydrates, fat and proteins into available energy.
- Physical activity, which additionally increases calorie consumption via exercise.
Depending on your activity level, physical activity contributes between five and 40 percent of your basal metabolic rate. The more you move, the higher your calorie consumption. Many calorie calculators are not able to include this value as well as the thermal effect of food 100 percent cleanly in the determination.
Therefore, a few steps are necessary to more accurately determine maintenance calorie needs:
- Use an online calorie calculator. Optimally, one that is backed by a scientific formula such as the Harris-Benedict formula. Alternatively, devices like fitness wristbands can help determine needs.
- Track your calories and try to approximate the calculated number each day. Apps such as MyFitnessPal, FDDB or Yazio can be helpful here.
- Monitor your calorie intake and body over a few weeks.
- Be sure to weigh yourself first thing in the morning without clothes on after going to the bathroom and before your first intake of food or liquid.
- If you have lost weight after two weeks, eat 200 kilocalories more each day for the next two weeks. If you have gained weight, eat 200 kilocalories less.
- Repeat this procedure until your daily average weight does not change. Then you will have hit your maintenance calorie count.
The term “calorie” is a unit of measurement for the energy food providing us and our body burning for all its functions.
Step 2: Determine your calorie surplus
If your goal is to build muscle mass, you can’t stop here, because to do that you need to take in more energy than you burn. But how much exactly? Well, in a review on optimal nutrition for muscle building, the authors write of a target gain of around 0.25 to 0.5 percent of body weight per week, with beginners on the higher end of the spectrum and advanced athletes with more than two years of training experience on the lower end [1].
How much excess should be used for this goal varies from person to person. For someone who needs about 3000 calories per day to maintain body mass, the value is most likely ten to 20 percent higher, or 3300 to 3600 calories per day. A larger surplus will also result in a faster increase in muscle mass, but it also promotes the excessive accumulation of body fat [2]. If an athlete’s aesthetics are paramount, they will need to get rid of this extra mass within a longer and harder diet that may promote muscle mass loss.
Step 3: Determine the distribution of your macronutrients
Macronutrients are the components of the diet that we consume the most of in terms of quantity. Proteins, carbohydrates and fats are the representatives that provide us with energy in the form of calories. Water and fiber also belong to this group. Let us now go through the five step by step. We will use the example of a male athlete with a body weight of 80 kilograms and a target energy intake of 3500 kilocalories.
- The optimal amount of protein for muscle building
Most of our readers will know that protein in particular plays an important role in the diet for muscle building. After all, our muscles are largely made up of this nutrient, along with water.
Your protein intake should not be directly dependent on your total caloric intake, but should be based on the percentage of fat-free mass your body possesses. However, since fat-free mass is not that easy to determine for many individuals, we will assume that your body fat percentage is not too high if you choose to build muscle as your primary goal. So as a general guideline, you should try to consume between 1.6 and 2.2 grams of protein per kilogram of body weight per day [1].
In the case of a calorie surplus, factors such as regeneration, stress and protein quality determine the daily protein requirement. In addition, the amount can be adjusted upwards depending on feeling of fullness and individual sensation.
Protein is the most satiating nutrient. If you have problems getting really full, a higher proportion in your diet could help. Contrary to popular belief, a high-protein diet is by no means harmful under the condition of good kidney health. Slightly higher amounts could even minimize body fat gain and improve blood lipid levels due to the thermic effect of this macronutrient [3].
So, if we assume that our 80-kilogram athlete wants to consume 2.2 grams of protein per kilogram of body weight per day, we arrive at a value of 176 grams. Since protein provides four kilocalories for each gram, we can subtract the first 704 kilocalories from our 3500 kilocalories.
Protein = 80 kilograms of body weight * 2.2 grams of protein per kilogram of body weight
= 176 grams of protein
176 grams of protein * 4 kilocalories per gram = 704 kilocalories
High-quality protein sources are those foods that have a high protein content, measured by energy content, that provides a high percentage of essential amino acids and does not lack an essential amino acid.
These include, but are not limited to:
Meat
Fish
Dairy products
Eggs
Seafood
Protein powder
Soy
Pulses
Nuts
Plant-based protein sources often have a less optimal amino acid composition. Nevertheless, you can also build muscle very well with a vegan diet if you pay attention to a few things. We have summarized these in a separate article.
- The optimal fat intake for muscle building
Regarding the optimal amount of dietary fat for muscle building, there has been very little research to date. This macronutrient is primarily a source of energy for the body. However, certain fatty acids are essential and must be supplied with food. They have other functions than just providing energy. Omega-3 and omega-6 fatty acids, for example, serve as building materials for cell membranes, especially in the brain. They are also necessary for the production of certain tissue hormones. The synthesis of steroid hormones, such as testosterone, is also dependent on fat intake.
The amount should also be based on an athlete’s body weight and should be between 0.5 and 1.5 grams per kilogram of body weight [1]. The lower end here represents an absolute minimum, while one can easily go beyond this range if the calorie requirement is very high. As a general guideline, an amount of one gram per kilogram of body weight per day has proven to be effective. So if we assume that our 80 kilogram athlete wants to consume one gram of fat per kilogram of body weight per day, we arrive at a value of 80 grams. Since fat provides nine kilocalories for each gram, we can subtract the next 720 kilocalories from our 3500 kilocalories.
Fat = 80 kilograms of body weight * 1 gram of fat per kilogram of body weight
= 80 grams of fat
80 grams of fat * 9 kilocalories per gram = 720 kilocalories
With a value of 0.5 grams per kilogram of body weight, we get 40 grams or 360 kilocalories per day, whereas 1.5 grams per kilogram of body weight corresponds to 120 grams of fat and consequently 1080 kilocalories.
Regarding sources, it should be said that urgent care should be taken to consume a sufficient amount of omega-3 fatty acids in the form of fish, seafood, meat and milk from grass-fed animals or dietary supplements. The amount here is at least 500 milligrams per day, but ideally around two to three grams daily. Plant sources are less suitable because the conversion of plant omega-3 fatty acids (mainly alpha-linolenic acid) into the forms usable by humans (eicosapentaenoic acid and docosahexaenoic acid) is very ineffective. Vegetarians and vegans can alternatively turn to supplements made from algae.
Apart from this, the following fat sources are recommended, for example:
Fish
Seafood
Nuts
Almonds
seeds and kernels
most vegetable oils
avocados
eggs
Butter
- The optimal carbohydrate intake for muscle building
Although carbohydrates, unlike proteins and fats, are not essential for survival, they do have significant added value in terms of muscle building and strength development. For example, they provide an irreplaceable source of energy for high-intensity, short-duration exercise, as is mainly the case in weight training [1]. Furthermore, they lead to an increase in the hormone insulin. It is responsible for transporting carbohydrates from the blood into the cells, including muscle cells.
Although insulin has a very bad reputation because it also promotes the buildup of body fat, body fat can also only be built up if the calorie intake exceeds the maintenance calorie expenditure plus the energy needed to build muscle. Provided that you have successfully mastered steps 1 and 2, you do not need to worry about the negative effects of insulin, but can take advantage of its positive properties. We have already discussed these in detail in a previous article.
Carbohydrates are mainly stored in the liver and muscle cells in the form of glycogen. While the liver of an adult can store around 100 grams of glycogen, the muscles of an untrained average man manage to store around 400 grams. The more muscle mass we have and the better trained we are, the more glycogen we can store. Some athletes manage up to 800 grams and more. Each gram of glycogen binds three to four grams of water [4]. That means the fuller our stores of it are, the heavier and plumper we are.
But glycogen has more than just visual benefits. Studies have shown that it is the primary source of energy during intense strength training [1]. Furthermore, some research suggests that a high level of glycogen stores supports muscle recovery after exercise as well as muscle protein synthesis [5]. As mentioned at the beginning, carbohydrates, along with proteins and fats, represent the nutrients that provide us with energy in the form of calories. We have already calculated how many calories we should consume from proteins and fats. So the rest is left for carbohydrates.
If we stick to our calculation example, from the target intake of 3500 kilocalories per day we have already spent 704 kilocalories in the form of protein and 720 kilocalories in the form of fats. Thus, we have 2076 kilocalories left for carbohydrates. Since these also provide four kilocalories per gram, we must therefore divide this value by four.
3500 kilocalories target intake – 704 kilocalories from proteins – 720 kilocalories from fats
= 2076 kilocalories from carbohydrates
2076 kilocalories from carbohydrates / 4 kilocalories per gram = 519 grams of carbohydrates.
Provided that the amounts of fat and protein relative to body weight have been determined at a different part of the spectra, this will naturally result in a different amount of carbohydrate.
Suitable examples of foods include:
Cereals (rice, oatmeal, spelt, quinoa, etc.).
Pasta
Bread
Potatoes
Sweet potatoes
Corn
Fruit
Vegetables
- The optimal fiber intake for muscle building
If you’re already occupied with implementing your protein, fat and carbohydrate intake, skip this part for now and reread the article when you’re ready.
Dietary fiber is included in the calculation of the energy content of foods at two kilocalories per gram, according to the 2016 Food Information Regulation [6]. However, considering the amount we consume of it on a daily basis, this is negligible for our calculation at this point. Instead of providing calories, dietary fiber has two other important functions. There are two main types of dietary fiber, both of which are important for health. Soluble fiber delays the emptying of the stomach, helps to keep blood sugar levels constant, serves as a food base for the intestinal flora and supports the feeling of satiety. Insoluble fibers support digestion and prevent constipation.
Although they do not directly influence our muscle building like the previously mentioned representatives, they play an unmistakable role in the optimal diet for muscle building. The benefits just mentioned are important to regulate our health and digestion, because only a body that is healthy all around and can also absorb the nutrients supplied will function at maximum performance in the long term. For example, the German Nutrition Society (DGE) specifies a value of 16.7 grams per 1000 kilocalories for women and 13 grams per 1000 kilocalories for men with moderate daily activity as an adequate amount. So, in our example, the optimal value is 45.5 grams per day.
3500 kilocalories * 13 grams per 1000 kilocalories (man) = 45.5 grams of fiber
Suitable sources of dietary fiber include:
Whole grains
Vegetables
Fruit
- The optimal water intake for muscle building
Over 60 percent of our body is composed of water and numerous studies have demonstrated that hydration status is associated with physical performance and quality of muscle cells [7]. Regarding optimal intake for muscle building, there are no scientific recommendations that can be applied to every individual. Fluid intake depends on how much we sweat, how much we eat, and how well our bodies manage resources. In general, a guideline of one liter per 20 kilograms or part thereof of body weight has become accepted.
80 kilograms of body weight * 1 liter per 20 kilograms or part thereof of body weight
= 4 liters of fluid per day.
Additional quantities should be taken in during high physical activity or heavy perspiration due to heat. The color of urine gives an indication of whether we are drinking enough. It should always be clear and bright. If we drink too little, the urine is very concentrated, which means that the percentage content of excretory products is higher. In the best case, mainly water, tea and unsweetened beverages should be used to meet our fluid needs. However, sugar-free sodas do no harm to a moderate extent.
Step 4: The micronutrients
Micronutrients are the substances in our diet that we cannot produce ourselves, do not provide a substantial amount of energy, and yet have an essential function for the body. Primarily vitamins and minerals are to be mentioned here. It would go beyond the scope of this article to discuss every single substance, its importance and its intake.
Based on cancer research, the DGE and other national nutrition societies recommend a quantity of fruit and vegetables that corresponds to ten percent of the energy intake [8]. In our example, this would mean 350 kilocalories. Taken together, fruits and vegetables have an average energy content of 35 kilocalories per 100 grams. This results in a combined target intake of one kilogram of fruits and vegetables.
3500 kilocalories * 10 percent from fruits and vegetables = 350 kilocalories
350 kilocalories / 35 kilocalories per 100 grams = 1000 grams of fruits and vegetables.
Although fruits and vegetables, pulses and nuts are among the most important suppliers of micronutrients, meat, fish, dairy products and eggs provide the largest or most readily usable amounts of iron, calcium, vitamin B6, B12 and vitamin D. Therefore, when it comes to micronutrients, we generally recommend consuming a natural selection of foods. If you are not sure whether you are taking in enough micronutrients, you can help yourself with a multivitamin and mineral product that has an ingredient dosage of 100 percent of the reference amounts or less [1].
Step 5: Meal Distribution and Nutrient Timing
If you’ve gotten this far, you already have the most important basics for creating an effective diet for muscle building. So if that’s already enough input and you want to implement these points first, you can skip this step for now and come back in a few weeks when steps 1 through 4 are second nature. Nevertheless, the title of this article is “How to design an optimal diet for muscle building!”. Accordingly, we also take care of the icing on the cake.
Again, we have to start with protein. Research has shown that an intake of about three grams of the amino acid leucine per meal, in combination with all essential amino acids, is necessary to maximally stimulate muscle protein synthesis (MPS). Studies prove that the anabolic effect of a mixed meal lasts for at least six to twelve hours [9]. Therefore, the current recommendation is to distribute total protein intake over approximately four meals per day [1]. For example, the recommendation of 1.6 to 2.2 grams per kilogram of body weight can be divided into four times a day, each with an amount of 0.4 to 0.55 grams per kilogram of body weight. In our example, this results in an intake of 44 grams of protein per meal.
176 grams of protein / 4 meals = 44 grams of protein per meal.
Since muscle protein synthesis peaks after exercise, one of these meals should occur in the one to two hours following strength training [1]. Similarly, a high-protein meal in the one to two hours before bedtime is useful to provide the body with building materials during the nighttime recovery period [1].
Most bodybuilders tend to consume the majority of their carbohydrates especially before and after training. To date, there are no data showing that this strategy has any benefit on glycogen storage or muscle protein synthesis [1]. However, it is fair to say that this method has been successfully practiced by many athletes for decades. Whether it actually makes a difference in the end is unclear.
So, in our example, the breakdown could be as follows:
- Breakfast: 44 grams of protein, 100 grams of carbohydrates, 25 grams of fat.
- Lunch: 44 grams of protein, 150 grams of carbohydrates, 15 grams of fat
- Dinner/post-workout: 44 grams of protein, 175 grams of carbohydrates, 15 grams of fat
- Before sleep: 44 grams of protein, 96 grams of carbohydrates, 25 grams of fat
It should be noted that these values are not set in stone. Except for protein intake, there is no evidence the timing of carbohydrates and fats making a difference.
Conclusion and Summary
Now we have spent a good 2850 words outlining the basics of an optimal diet for muscle building. Basically, though, it’s less complicated than you might think. With a few simple formulas you can calculate the necessary amounts of proteins, carbohydrates and fats. If you cover these from suitable sources and also pay attention to a sufficient fluid intake, you have already done most things right and should be able to see good progress in terms of muscle and strength building. Provided, of course, that training and regeneration are also optimized.
References
- Iraki, Juma, et al. “Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review.” Sports 7.7 (2019): 154.
- Ribeiro, Alex S., et al. “Effects of different dietary energy intake following resistance training on muscle mass and body fat in bodybuilders: a pilot study.” Journal of Human Kinetics 70.1 (2019): 125-134.
- de Moraes, W.M.A.M., et al., Protein Overfeeding is Associated with Improved Lipid and Anthropometric Profile thus Lower Malondialdehyde Levels in Resistance-Trained Athletes. International Journal of Sports Science, 2017. 7(2): p. 87-93.
- Olsson KE, Saltin B. Variation in total body water with muscle glycogen changes in man. Acta Physiol Scand. 1970 Sep;80(1):11-8.
- Knuiman, Pim, Maria TE Hopman, and Marco Mensink. “Glycogen availability and skeletal muscle adaptations with endurance and resistance exercise.” Nutrition & metabolism 12.1 (2015): 59.
- Voit, Wolfgang, and Markus Grube. Lebensmittelinformationsverordnung. Beck, CH, 2015.
- Kerksick, Chad M., et al. “ISSN exercise & sports nutrition review update: research & recommendations.” Journal of the International Society of Sports Nutrition 15.1 (2018): 38.
- World Cancer Research Fund/American Institute for Cancer Research: Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective. Washington, DC (1997)
- Layman, Donald K. “Protein quantity and quality at levels above the RDA improves adult weight loss.” Journal of the American College of Nutrition 23.sup6 (2004): 631S-636S.