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Natural Muscle Building Diets

The first part of building muscle is what you do in the one or two hours per day you spend exercising. The other component is what you put in your body in the form of food and fuel. The quantity and quality of your nutritional intake play a great role in determining how effectively you build muscle. Thus, growing larger begins with eating smarter.

  1. Protein Intake

    • When trying to gain muscle naturally, your first objective should be to consume a sufficient amount of protein to support optimal growth. According to the American Dietetic Association, weight trainers recommend that those seeking to build muscle consume at least 0.8 grams of protein per pound of body weight per day, though some coaches who train athletes suggest ingesting more. For instance, strength coach Chad Waterbury recommends consumption of at least 1 gram per pound of body weight, with the possibility of increasing that to 1.25 or 1.5 grams per pound if the individual is not progressing sufficiently.

    Food Choices

    • Even though you are trying to gain weight, you should not mistake that for a license to eat anything you want. Your best gains will be made by eating primarily natural whole foods such as fruits, vegetables, whole grains, lean protein and unsaturated fats. While you can sneak in an occasional cheat meal (or two), do not make them a habit. At least 90 percent of your meals should consist of low-fat nutritious food.

    Food Quantity

    • Just as you must eat fewer calories than you burn to lose weight, you must eat more calories than you burn to gain weight. Many people overlook this and think muscle will appear just because of their efforts in the gym.
      Your body is limited in the amount of muscle it can build in a given period by your hormonal state, so force-feeding your body in an attempt to gain weight or muscle too quickly may result in unwanted fat gain. Accordingly, you should be aim for a gain of roughly two to three pounds per month. To maintain that progress, weigh yourself regularly and take digital photos of yourself daily or weekly to gauge the changes in your body composition. In addition, keep a daily food log of the total number of calories you consume. If you are gaining weight too slowly (or too quickly), adjust upwards or downwards by 200 to 300 calories per day, reassessing after a few weeks. Doing this on a regular basis will ensure steady progress towards your goal.

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