If you’re looking to gain muscle, there are a few key things you need to do. First and foremost, you need to engage in regular strength training exercises to stimulate muscle growth. But in addition to lifting weights, you also need to make sure you’re fueling your body with the right nutrients to support muscle growth.
Maintaining muscle mass is crucial to maintain an active and healthy lifestyle, regardless of your age. Once you hit your 50s, your leg muscles can decrease by 1-2% each year, and strength by 1.5-5% each year, according to the 2019 revised European consensus of sarcopenia published in Age and Ageing.
Sarcopenia is the age-related loss of muscle mass that can be reduced or prevented with two fundamental lifestyle changes: resistance training and proper nutrition.
In particular, getting enough protein is essential to gain muscle. But it’s not just about protein you also need to make sure you’re eating a variety of nutrient-rich foods to provide your body with the energy and nutrients it needs to repair and grow muscle tissue.
How to Eat to Gain Muscle
The food you eat has a significant impact on your body’s ability to build or maintain muscle. One of the essential ingredients to build and maintain muscle is dietary protein. A 2018 study published in Nutrients revealed that individuals who want to gain muscle would need to consume 1.6 g/kg of body mass in protein each day.
This translates to 109 grams of protein daily for someone weighing 150 pounds (68. kg).
While protein is a vital component of muscle maintenance, a holistic approach that focuses on an overall healthy diet pattern is essential. A 2019 article published in Frontiers in Nutrition suggests that consuming complex carbohydrates, lean protein, and healthy fats in your daily diet can ensure that your body receives the nutrients it needs to maintain and gain muscle.
10 Best Muscle-Building Foods: What to Eat to Gain Muscle
Here are ten muscle-building foods that you can incorporate into your diet:
Avocados: Avocados are a fantastic plant-based source of monounsaturated and polyunsaturated “healthy” fats that can help lower bad cholesterol (LDL) and raise good cholesterol (HDL). Avocados are also an excellent source of magnesium and potassium, which support muscle recovery.
Beans: Beans are an excellent source of fiber, vitamins, minerals, and plant-based protein and are low in fat. They are an economical source of leucine, one of the three amino acids that muscles use to give energy during exercise, and are thought to improve muscle growth.
Eggs: A whole egg, not just an egg white, is a perfect post-workout meal, as it has been found to stimulate muscle growth. A 2021 study published in The Journal of Strength and Conditioning Research revealed that participants who consumed a whole egg after a resistance workout experienced increased protein synthesis that may stimulate muscle growth.
Fatty Fish: Tuna, salmon, snapper, and yellowtail are all excellent sources of omega-3 fatty acids, a type of polyunsaturated fat that has been found to help reduce muscle loss and function and could actually increase muscle mass, according to a 2020 article published in Frontiers in Nutrition. If you are not a fan of fish, try a fish oil supplement instead.
Greek Yogurt: Full of protein and gut-healthy probiotics, non-fat, plain Greek yogurt is an excellent choice for those looking to maintain or gain muscle and reduce body fat.
Cottage cheese: Cottage cheese is another great source of protein, and it also contains casein, a slow-digesting protein that can provide your muscles with a steady stream of amino acids.
Quinoa: Quinoa is a nutritious grain that contains both protein and complex carbohydrates. It’s also gluten-free, making it a good option for those with gluten sensitivities.
Sweet potatoes: Sweet potatoes are a great source of complex carbohydrates, which can provide your body with energy for workouts. They’re also rich in nutrients like vitamin A, vitamin C, and potassium.
Spinach: Leafy greens like spinach are packed with nutrients like iron and vitamin K, which can support muscle growth and overall health.
Berries: Berries like blueberries and strawberries are packed with antioxidants, which can help reduce inflammation and support recovery from workouts.
Conclusion
Maintaining muscle is essential for a healthy, active lifestyle at any age, and there are many ways to achieve this. A diet that is rich in protein, complex carbohydrates and healthy fats, along with resistance training, can help to reduce age-related muscle loss and promote muscle growth and recovery.
By incorporating some of the muscle-building foods listed above into your diet, you can help to support your muscle health and overall well-being. Remember to take a holistic approach to your diet and lifestyle, and consult with a healthcare professional before making any significant changes to your diet or exercise routine.
FAQs
What’s the best time to eat protein for muscle growth?
While the timing of protein intake isn’t as important as the total amount of protein you consume, many experts recommend eating protein within 30 minutes to an hour after your workout to support muscle recovery and growth.
How much protein do I need to gain muscle?
The amount of protein you need depends on a variety of factors, including your body weight, activity level, and muscle-building goals. As a general guideline, aim for 0.8-1 gram of protein per pound of body weight per day.
Can I build muscle without eating meat?
Absolutely! While meat is a good source of protein, there are plenty of vegetarian and vegan protein sources that can support muscle growth, such as beans, tofu, and tempeh.