The first rule of nutrition for muscle growth is eating enough calories. The second rule is a sufficient amount of proteins, carbohydrates and fats. Each of these macronutrients play their own important role in the process of muscle recovery after training.
Below in the material we will consider the recommendations of the International Society of Sports Nutrition regarding the diet for sports in order to increase strength and subsequent muscle growth – in particular, calorie intake, as well as the proportions of proteins, fats and carbohydrates.
What do you need for muscle growth?
Note that the International Society for Sports Nutrition is not engaged in the promotion of sports nutrition at all – as you might think from the name. In fact, we are talking about nutrition in a broader sense – and the organization’s position on sports nutrition is quite accurate.
In order to improve athletic performance, increase strength and gain muscle mass, in most cases, ordinary food is enough – as such, taking sports nutrition does not trigger muscle growth, and its benefits are expressed only in a more convenient form of taking nutrients.
The intake of certain minerals, vitamins or amino acids, although it can positively affect certain performance indicators in professional athletes, has no proven ability to influence muscle growth specifically. Probably, except in cases of chronic deficiency.
calorie needs
According to the recommendations, when playing sports 3 times a week, a normal caloric intake is enough for a person (taking into account the duration of each workout of 30-40 minutes). For example, with a body weight of 50 kg, 1800 ± 100 kcal is needed, with a weight of 70 kg – 2400 ± 100 kcal.
However, if the athlete trains actively enough (2-3 hours of intense training per day, 5-6 times a week), he will need an additional 600-1200 kcal for every hour of sports.
As for strength training in order to gain muscle, most often we are talking about the need to consume 10-15% more calories than the norm calculated together with a specialist requires.
Carbohydrates for mass gain
Carbohydrates are the most important nutrient for muscle growth. In the process of digestion, they are first converted into glucose, and then absorbed by the muscles in the form of glycogen. Glycogen is the key fuel for muscle performance.
However, when exercising in a moderate mode (3 workouts per week, 30-40 minutes each), the proportions of nutrients recommended for normal nutrition are quite sufficient – 45-55% of daily calories from carbohydrates, 15-20% of calories from proteins and 25-35% calories from fat.
Nutrition for moderate exercise:
- carbohydrates – 3 – 5 g per kg of body weight per day
- proteins – 0.8 – 1.2 g per kg
- fats – 0.5 – 1.5 g per kg
High Intensity Sports
Athletes involved in sports in an intensive mode (5-6 workouts per week, 2-3 hours each) need more carbohydrates to replenish muscle glycogen stores – about 5-8 g per kg of body weight.
It is also noted that the total amount of carbohydrates in the diet is much more important than other factors (including the type of carbohydrates and their glycemic index).
Plus, taking carbohydrate drinks directly during your workout slows down glycogen loss – increasing performance.
Proteins for muscle growth
The daily amount of protein needed for training and subsequent muscle growth is an actively discussed topic. For a long time it was believed that when playing sports, the usual norms of protein are quite enough – about 0.8 – 1.0 g of protein per kg of body weight.
The current position is that novice athletes can double their protein intake – consuming 1.4 – 1.8 g of protein per kg of body weight. In the case of professionals (training for several hours a day), the figure necessary for muscle growth can reach 2.0 – 2.2 g of protein per kg.
Amino acid profile
Any protein is made up of amino acids. However, some protein sources (such as meat, dairy, and fish) have a complete profile of essential amino acids, while others (such as soy) are deficient in certain amino acids.
Lysine is the most important amino acid for muscle growth, according to recommendations, and should be consumed by athletes in the range of 700-3000 mg per day.
Lysine is involved in the synthesis of antibodies, various hormones, digestive enzymes, collagen formation – providing muscle recovery after training.
Fats to Maintain Testosterone
There is strong evidence to suggest that a low-fat diet negatively impacts testosterone production in men—thus impairing the body’s ability to build muscle. However, the direct proportions may vary.
Most often we are talking about the fact that when playing sports, fats should account for from 30 to 50% of daily calories. On the other hand, a carbohydrate-free keto diet can be used to draw muscle relief, covering up to 70% of calories from fat.
The role is also played by the fact that the body reacts differently to different types of fat. Vegetable unsaturated fatty acids (olive oil, avocado) are most beneficial, while saturated fats (lard, butter, fatty meat) should be limited.
Nutrition for muscle growth involves meeting (or slightly exceeding) the recommended calorie intake. It’s also important to make sure you’re getting enough protein, fat, and carbohydrates—each of these nutrients has its own role in the muscle building process.