Weight loss and cutting calories tend to steal the limelight when it comes to information on how to best fuel your body for athletic success. However, not all athletes want to lose weight. Many athletes seek to gain lean muscle mass to improve body composition and power output.
Eating for gains is unique from eating to maintain or lose body weight. Building muscle is an anabolic process, meaning the body creates tissue (1). A body has more than 600 muscles, so adding to that mass requires extra calories (1, 2).
Of course, if you’re just loading up on calories alone, the weight gain may be more fat mass than lean tissue mass. It’s important to eat the right combination of high-quality foods (especially enough protein) while continuing to push yourself physically to make the extra calories work for, not against, your goals (2).
EXTRA CALORIES
If you do not consume the amount of calories needed to support overall health and the extra energy production from exercise, the body may be forced to use stored energy (3). This is a catabolic (breakdown) process, while gain is the exact opposite: anabolic (building) (1).
To build additional muscle mass, your body requires extra calories (2). The exact amount of calories needed for health, activity and gain goals varies from person to person. To get a good estimate of overall metabolic needs, plug your current information and measurements accurately into an energy tracking app like MyFitnessPal to make sure you’re eating enough.
Considering carbohydrates and fat
Protein gets all the attention when it comes to muscle mass, but neglecting healthy fats and complex carbohydrates stalls your lean tissue. Carbohydrates are necessary for energy production (2). If you skimp on starchy vegetables, grains, and fruits, you’ll feel too tired to perform the physical exercise required to stimulate muscle growth (2). Drastically restricting carbs forces your body to use stored amino acids for energy, which takes away from your muscle mass (4, 5). These macronutrients also contain vitamins, minerals and phytonutrients to allow the metabolic process of tissue growth to take place.
DIVERSIFYING PROTEIN
This macronutrient provides amino acids, the building blocks of tissue, to your body. The need for protein increases when you are looking to gain muscle. Many athletes associate protein intake with animal intake. Animal foods are an effective way to get protein, as they contain the essential amino acids needed to build muscle (6). Plant proteins can also be a good source. Compared to animal protein, plants may have fewer total amino acids and may have insufficient amounts of specific amino acids (6). Although whole plant protein sources are typically loaded with beneficial nutrients that will aid in performance gains. Lots of plants contain protein and should not be overlooked. For example, oatmeal is considered a carbohydrate but actually contains 5 grams of protein per serving. boiled cup (7). Lentils, beans, tofu, tempeh, edamame, hummus, mung bean sprouts, quinoa, buckwheat and nuts can all provide protein that stimulates muscle synthesis to maintain or grow a lean body.
For best results, consider consuming a variety of protein sources and emphasize plant sources. Regardless of the source, protein should be an area of ​​focus as getting enough is important for muscle maintenance, growth, appetite regulation and performance (2).
FOR AN EXTRA BOOST
When it comes to eating for performance and body composition, there are always strategies and supplements that might provide an extra boost.
Leucine is an amino acid that is essential for stimulating muscle building (6). Aim to consume foods high in leucine such as milk, cheese, chicken and fish (8). Taking a branched-chain amino acid supplement containing leucine before, during, or after endurance exercise may help prevent muscle breakdown (9).
There’s also evidence that consuming a large dose of casein, a slow-digesting protein, before bed can improve overnight muscle synthesis, meaning your body works toward your gain goals while you sleep (10). Being dehydrated can create the appearance of lean muscles, but this is deceptive. Muscle tissue stores more water than fat tissue. o help your muscles grow, drink more H2O (11)!
When considering your dietary choices as an athlete, it’s critical to determine your goals—aesthetics, performance, and health—and choose the types of foods and amounts that correlate with those goals. If you struggle to match intake with your body and performance goals, contact a board-certified sports dietitian who can help you build a personalized plan.
Originally published January 2020
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