The best foods to build muscle

Want to build muscle without increasing fat mass? Then you need a well-planned diet. The right nutrition in the right amounts is crucial for maximizing muscle growth while keeping fat storage as low as possible.

Table of contents

Protein: The building blocks of muscles

Protein is undoubtedly the macronutrient most commonly associated with muscle building, and rightly so. Proteins are broken down into amino acids that the body uses to repair and build new muscle tissue after exercise.

According to current research, a daily protein intake of 1.6-2.2 grams per kilogram of body weight is recommended for active individuals who want to build muscle mass. This is significantly higher than the 0.8 grams per kilogram recommended for a sedentary person.

Protein quality also plays a role. Animal protein sources such as meat, fish, eggs, and dairy products contain all the essential amino acids in the right proportions. But plant-based proteins can also be effective. New research shows that soy protein can be an excellent option for muscle building, with benefits such as more protein, fewer carbohydrates, and a better fatty acid profile with both omega-3 and omega-6.

An interesting aspect of protein timing is how intake is distributed throughout the day. A study in which participants were given a protein drink containing casein before bedtime showed positive effects on muscle building, suggesting that protein intake during the night can optimize recovery.

Carbohydrates: Fuel for training and recovery

Although protein often gets all the attention, carbohydrates are also important for effective muscle building. Carbohydrates serve as the body’s primary source of energy during intense exercise and play a crucial role in the recovery process.

When you exercise intensely, the glycogen stores in your muscles are depleted. Without enough carbohydrates in your diet, these stores cannot be properly replenished, leading to poorer training performance and impaired recovery. In addition, carbohydrates conserve protein by providing energy that would otherwise have to come from the breakdown of muscle protein.

The most important thing is to consume both carbohydrates and protein for optimal muscle building. Carbohydrates stimulate insulin release, which helps transport amino acids into muscle cells and thus promotes protein synthesis.

Fat: More important than you think

Even if the goal is to build muscle without increasing fat mass, fat in the diet is still important. Fat plays a central role in hormone production, including testosterone, which is crucial for muscle building.

Healthy fats found in fish, nuts, avocados, and olive oil should be prioritized. These contain essential fatty acids that the body cannot produce itself but are necessary for optimal health and function.

6 tips for building muscle without increasing fat mass

Moderate calorie surplus

To build muscle, you need a calorie surplus, but this does not have to be large. A surplus of 250-500 calories per day is often enough to promote muscle growth without unnecessary fat storage.

Prioritize protein

Ensure that you consume enough protein throughout the day.

Strategic carbohydrate intake

Focus on consuming carbohydrates before and after exercise to maximize performance and recovery.

Quality sources

Choose nutrient-dense, unprocessed foods such as lean meat, fish, eggs, dairy products, whole grains, legumes, fruits, vegetables, nuts, and seeds.

Regular meals

Eat 4-6 meals evenly distributed throughout the day to keep protein synthesis active.

Adapt to individual needs

No one diet fits all. Experiment and adjust according to your own results and preferences.

No special diet is required to build muscle

Building muscle without increasing fat mass requires a balanced diet with sufficient amounts of all macronutrients. Protein is important for muscle repair and growth, carbohydrates provide energy for training and optimize recovery, while fat supports hormone production and overall health.

Remember that you don’t need a special diet to build muscle. A healthy, protein-rich mixed diet is sufficient, possibly supplemented with protein powder to facilitate adequate protein intake.

With proper nutrition, consistent training, and adequate recovery, you can effectively build muscle mass while keeping fat storage to a minimum.

*Weight loss is individual, so we cannot guarantee how much/how quickly you will reach your goal. The important thing is all the health benefits. We distance ourselves from unhealthy ideals and crash diets, and do not recommend calorie counting if you are underweight, ill, or pregnant.