There’s no doubt that food plays a crucial role in our lives. It is extremely important, way more than just being delicious. It has a strong influence on strength training too. For example, working out in the gym means that your body uses and demands a lot of energy. Well, that energy or “fuel” should come from somewhere. That’s right – from the foods you eat.
The better the food – the better you perform. I mean, you wouldn’t fill a Ferrari with cheap knock-off fuel, would you? And if you do somehow, it’s obvious you can’t expect your Ferrari to perform too well. The same is true with your body. In order for your body to perform as you want it to – you need to give it the right fuel in the tank. This way, it’ll help lift weight and build muscle better/easier/faster and overall more successfully. Regardless if you’re trying to lose fat or gain muscle or both – it all comes down to your diet. And you should mix it with a regular workout routine.
Here I am going to share everything you should know when it comes to the right foods to support your bodybuilding goals.
The Right Foods Leads To Faster and Greater Results!
It’s obvious that you need to push your muscles hard in the gym as long as you want to increase muscle mass. Nonetheless, your muscles need fuel. They need fuel to work out in the gym (otherwise, you wouldn’t see results) and fuel to recover from strenuous training (again, otherwise, you wouldn’t see results). The right food that you eat supports the rebuilding of stronger, bigger tissue. But the right pre-workout foods will give you the energy that the muscles and body need in order to strength train as you should.
What this means is that in order to build muscle, you will need the right nutrients in your body. So, you will need to pay attention to both the quantity and quality of food. They both matter! You will need to cut junk food and add some more quality foods. While keeping the right balance of calories.
Food has such a strong impact on strength training and building muscle that if you were to strength train without adequate nutrition – it’ll work the opposite way, and you end up losing muscle tissue! Not to mention that you are going to feel sluggish and tired both in and out of the gym.
So, as said, you need to pay attention to two things: quantity and quality. This means you need the right daily amount of calories with the right macronutrient balance (protein vs fat vs carbs).
How Much Should You Be Eating While Training (Calories)?
There’s no best answer to this question for everyone. That’s because it greatly depends on your current stats (gender, age, weight, height), weekly activity level, and your goals. This means that the right amount of calories for a person could be twice as much as it is for another.
What you should do is calculate your calories (there are online calorie calculators that can help). When you aim to build muscle, your body naturally needs more fuel. It needs to grow out of something. So, if you want to “grow” you need something “extra”. That’s the extra calories you give to your body that it needs for maintaining body composition. Yet, that’s a tricky obstacle because many do it wrong, so instead of adding muscle, they add fat.
Luckily, that’s what anabolic steroids are there for. They will greatly help speed up the muscle building process while keeping body fat at bay. Still, you need to pay attention to what you’re eating. In fact, what you eat is key. That’s why you need the right macronutrient balance.
The Importance of What You Eat (Macronutrients)
Now, you may eat the right amount of calories, but you’re still not gaining. That’s because, as said, quality of food is just as important as quantity. By following a diet with quality foods, you’ll be having the right balance of macronutrients. That’s very important. Stocking up on pizza is not the way to build muscle and strength. Simply because it won’t offer you the right balance of macronutrients (and won’t provide you with the necessary micronutrients, vitamins, and minerals).
What you should aim for during strength training is to follow a balanced diet, rich in nutrients. That’s extremely important. For example, you will need a lot of proteins because muscle issues are predominantly made up of proteins.
So, you should calculate your calories first, then your macros. For example, aim for at least 1.6 g of protein per kilogram of body mass (up to 2 g of protein) to build muscle. Then, out of your 100% calories, you need to aim for 40-55% of it to be made out of carbs. The remaining calories come from fat.
In short, the right amount of calories with the right balance of micro and macronutrients (both quantity and quality of foods) are vital both for a healthy body and especially during strength training (muscle and strength gaining process).
Junk Food? How Does It Affect Your Gains?
We’re all different people. We respond in different ways to anabolic steroids, to drugs, and even to foods. Each one of us has different tastes. Therefore, some of us may be tempted to junk food. While you can add some of it every now and then, I recommend being very careful with the type of junk food too.
For example, a pizza once in a while is not going to completely sabotage your gains and it does come with some nutritional value. However, a diet of processed and sugary foods is certainly not going to maximize your muscle growth as they come with barely any nutritional value at all. Besides not offering the nutrients you need, it is not unusual to feel sluggish or groggy after eating them. Something like an overly fat burger, a bucket of chicken, or fries.
Some people go for a dirty bulk plan in order to gain weight and they have some success. The problem is that high fat junk food changes the way your muscles process glucose, affecting your energy and motivation including your overall health.
Some people go the other way around and put all their efforts into protein only, avoiding carbs completely. Yet, you’re aiming for the right balance here, so this macronutrient is just as important.
Muscle Building Food Examples
So, as said, you need the right foods to fuel your workouts and support muscle growth. You need complex carbs, lots of lean protein, and those packed with micronutrients, minerals, and vitamins.
I’m going to share some awesome foods for building muscle mass. Keep in mind, however, that these are just some examples. Of course, you may want to add lots of others too. These are just popular foods among bodybuilders:
- Eggs
- Chicken
- Lean beef
- Cottage cheese
- Salmon
- Broccoli
- Rice
- Beans
- Tempeh
- Tuna
- Peanuts
- Tofu
- Greek yogurt
- Quinoa
- Various nuts and seeds
- Different berries
- Lots of vegetables
Food To Avoid
Here is a list with almost or absolutely no benefits for muscle growth. Some of them may work the other way around and be detrimental to your muscle gains:
- Alcohol
- Sugary products that have added sugars
- Processed and fried foods
Strength Train Like Never Before!
There are three basic things you should include in your regimen for muscle growth. Train hard, sleep enough, and eat (diet) clean and balanced. There are numerous others you can do, however, in order to maximize your gains. Add supplements and various products like protein shakes, avoid stress, stay healthy, and so on and so forth.
So, it’s obvious that you should hit the gym hard and have proper nutrition pre and post workout in order to maximize the gains. This way, you know you’re on your way to hardcore muscle and strength gains.
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