A DIET TO BUILD MUSCLE
We can most certainly make things far more complicated. But 1. Isn’t it better to be able to make progress in the most simple way? Optimising our daily habits 2. We are far more likely to stick to simple things, &consistency is key.
▪️ HOW MUCH SHOULD WE EAT?
When we are looking at building muscle we want to be eating at/above ‘maintenance’. This first step is where many of us struggle. As someone who spent years trying the opposite TURST ME. This matters.
If you track you can slowly start to make small increases. If you don’t, it will take more introspective awareness: you might choose to add extra calorie dense bits here & there e.g. nut butter where you don’t usually.
▪️WHAT DOES THAT LOOK LIKE ON A PLATE? PROTEIN, FAT &CARBS
Protein is often referred to as the building blocks of tissue and so it is essential for building muscle& recovering from training.
Ideally we want to:
+ Consume 1.2-2g per kg/body weight a day
+ Spread this evenly over the day: about 4-6 snacks/meals, around 20-30g in each.
Carbs& fat are equally important. Carbs FUEL your ability to train hard and recover well. Fats are ESSENTIAL in helping you maintain health (very important if you want to build muscle)
Real life, that often looks like the balanced plate you imagine, perhaps with a little more awareness around protein. Below I’ve listed some examples. All are veggie (to show how this is possible)& contain 20g+ protein, served with carbohydrates, fats and veggies.
2 eggs on 2 slices sourdough w/ avocado & spinach
1/2 cup oats cooked in soy milk w/ nut butter & flax seeds
Tofu with veggie-rice stir fry
2x veggie sausages, peas, broccoli & mash potato
Banana & PB protein smoothie
Greek yogurt, nuts, 1/2 cereal & berries
▪️ SLEEP & STRESS
If you are ever tempted to push more&rest less, as if that might be the thing you need to reach your goals, let this be the post that helps you know you do not. If anything it will more likely hinder your progress.
Lack of sleep &/or stress increase your risk of losing muscle and reduce ability to build it. They impact your ability to train and recover from that training.
Rest is important.