Nutrition to Gain Muscle Mass

If you are looking to gain muscle mass, you will need to focus on several aspects of your nutritional intake. In addition to increasing your protein levels, you will want to increase your carbohydrate intake and monitor your intake of vitamins and minerals, too. You will also need to supplement your nutrition with adequate exercise, so that you can convert weight gain into muscle mass.

Proteins

• Your body requires protein to create healthy hair, fingernails, tissue and muscles. According to the Food and Nutrition Board of the Institute of Medicine, each day you require roughly 35 percent of your caloric intake to consist of protein for optimal health. If you want to increase muscle mass, you must, at minimum, consume the necessary daily allowance of protein in order to ensure that your body is getting the protein that it needs. Proteins help to both build and repair muscles after every workout, so athletes actually require higher amounts-- and often choose to supplement their protein intake with shakes specifically designed for weight gain.

  Natural sources of protein include nuts, seeds, meats, eggs and milk. If you are seeking to increase muscle mass, it is suggested that you get at least 1.7 grams of protein for every 2.2 pounds of your body weight. For instance, if you weigh 176 pounds, you would require 136 grams of protein for muscle-building purposes.

Carbohydrates

• Your diet should contain 45 to 65 percent of your caloric intake in carbohydrates every day: this guideline is also defined by the Food and Nutrition Board of the Institute of Medicine. If you do not get enough carbohydrates daily, you will have greater difficulty creating muscle mass because reduced carbohydrate levels lowers sugar levels in the body and affects the synthesis of muscle protein after a workout. Basically, carbohydrates are an essential fuel of the body and are needed by everyone, including those building muscle mass.

Vitamins

• A vitamin supplement taken daily is recommended for anyone doing muscle mass building and strength training exercises. If you are working out three to four times a week, your body will be using up vitamins and minerals at a faster pace than those individuals that are not working out on a regular basis. Therefore, you want to replace the vitamins and minerals you are using with a good vitamin supplement. You will also want to ensure that you eat plenty of green and leafy vegetables and fruits, which serve as natural sources of minerals and vitamins.