What to Eat to Gain Muscle: Fueling Your Body for Maximum Gains
Many high school athletes are looking to build lean muscle and achieve maximum benefits in their sport. But building lean muscle mass is not just about training, lifting heavy weights, or pushing yourself to the limit – proper nutrition is key. In this article, we'll explore what to eat to gain muscle and fuel your body effectively.
When it comes to building muscle, many athletes simply focus on working out + protein.
Yes! This is a great start. These are in fact 2 key building blocks of building muscle mass, but there is more to consider.
In this article, we’ll explore ALL the things to consider when you want to gain muscle mass.
The Science of Eating to Gain Muscle Mass
First, a mini science lesson.
Any level of exertion to your muscles—training, practicing, working out, etc. breaks down your muscle tissue, creating tiny tears (aka ‘microtears’). The more intense your training, the more extensive these little micro-injuries are.
As your body repairs these microtears, regenerated muscle tissue is created.
When this occurs, your body goes on a scavenger hunt for raw materials to repair these microtears. More specifically, it is looking for amino acids (from proteins) to repair the muscle tissue, as well as glycogen (from carbohydrates) to replace the energy that has been drained from the muscle. It is important to have these things already on board and available so your body can start its repair work quickly.
What happens if it can’t find what it needs to repair the muscle tissue?
Well, the muscle will not repair which not only doesn’t provide gains, but arguably leaves you in this ‘weakened’ state, and thus the risk of injury over time increases.
Nobody wants to train hard to get weaker and increase injury risk, right?
In enters the importance of nutrition….
Importance of Eating Adequate Calories to Gain Muscle
Most athletes automatically think about protein when it comes to muscle gain. They're not wrong. But, there's more to consider.
One of the most common shortfalls we see to gaining muscle mass, particularly in high school athletes, is eating inadequate calories to gain muscle mass.
If you want to gain muscle mass, you must consume AT LEAST the same number of calories that you are burning in a day, and often, more than that.
How do you know how many calories you’re burning in a day? While there are many tools to estimate this, the best starting point is a fitness device (think Apple Watch or Oura ring) or a simple calorie calculator. Check out our calorie calculator here.
Once you know what your calorie target should be to gain muscle mass, the next step is making sure you’re CONSUMING this number or more each day in the form of a well-balanced diet of clean, wholesome foods.
Nutrition is not just about consuming enough calories; it’s about consuming the right types of calories. The SOURCE of these calories determines the quality of the muscle.
If an athlete is consuming enough calories to gain muscle, but these calories are made up of lots of inflammatory ingredients….then, they’re setting themselves up for big risks of injury (and heartache).
The goal is not to increase the amount of junk food being consumed.
So what nutrients are important for building healthy lean muscle mass?
We’re so glad you asked….
Importance of Macronutrients for Muscle Gain
While total calories determine the quantity of muscle gain potential, making sure to get the right balance of each of the 3 macronutrients is important to ensure the quality of muscle built, reduction of inflammation (and therefore risk of injuries).
ALL calories come from 3 macronutrients; carbohydrates, proteins, and fats. They all are unique in their role, and particularly important when trying to build muscle mass.
What to Eat to Gain Muscle | Protein
Protein is made up of 20 different amino acids which are the building blocks of muscle tissue, so incorporating ample amounts into your meals is crucial.
The recommended protein intake for athletes ranges between 1.6–2.2 grams per kilogram of body weight (Read more about specific protein needs for athletes here).
Since total calories are crucial to muscle gains, our preferred way of estimating protein needs for athletes trying to gain muscle mass is based on a percentage of total daily calories.
We recommend that high school athletes don’t exceed 30% of total daily calories of protein (ie 150g protein for a 2000 calories diet, or 188g protein for a 2500 calorie diet). More protein (beyond a certain threshold) DOES NOT lead to more muscle.
The timing of protein is also very important.
Research shows that bodies absorb a max of ~30g protein at a time, so it is best to distribute protein intake throughout the day as much as possible.
For a high school athlete, this may mean finding snack times between classes, before & after training and practices, etc. A pop tart in the morning and dinner at night simply won’t cut it.
For ease and convenience, incorporating in a high-quality daily protein powder may help reach daily protein needs in athletes trying to gain muscle mass (see: Using Protein Shakes to help Build Lean Muscle Mass in Athletes)
What to Eat to Gain Muscle | Carbs
Carbohydrates are also important for providing energy during workouts and aiding in muscle recovery.
When you train, practice, and lift, your body uses stored carbohydrates (aka glycogen), which is conveniently packaged in the muscles and liver. Consuming adequate carbohydrates ensures that you have the necessary energy to perform effectively during workouts and supports the replenishment of these glycogen stores afterward. performance and results.
Not all carbohydrates are created equal, and choosing the right types can significantly impact your muscle-building journey. Complex carbohydrates, such as whole grains, fruits, and vegetables, provide a steady release of energy and are rich in essential nutrients. Foods like brown rice, quinoa, oats, and sweet potatoes are excellent sources that can sustain energy levels throughout workouts. Additionally, incorporating a variety of colorful fruits and vegetables can help provide important vitamins and minerals that support overall health and recovery.
Bottom Line: Add maximum colorful foods (naturally colorful) from the produce section to your plates or shakes.
What to Eat to Gain Muscle | Fats
Last, but certainly not least is fats! HEALTHY fats.
Healthy fats are an essential component of a well-rounded diet, especially for those looking to gain muscle. Healthy fats play a crucial role in hormone production, including hormones like testosterone, which is integral to muscle growth and recovery for both males and females. Consuming adequate amounts of healthy fats can support optimal hormone levels, ultimately aiding in your muscle-building efforts.
Sources of healthy fats include avocados, nuts, seeds, Nuts/seed butters, fatty fish (ie salmon), and olive oil.
These foods not only provide essential fatty acids but also contain antioxidants and other nutrients that promote overall health. For example, omega-3 fatty acids, found in fatty fish like salmon and walnuts, have been shown to reduce inflammation and support recovery, making them beneficial for those engaged in regular training. Including these fats in your diet can help create a balanced approach to nutrition that supports muscle growth while also promoting overall wellness.
In addition to supporting hormone regulation, healthy fats are also calorie-dense, making them an excellent option for individuals looking to increase their caloric intake for muscle gain. This is particularly important for those who may struggle to consume enough calories through protein and carbohydrates alone. By adding healthy fats to meals and snacks, you can increase your overall caloric intake without feeling overly full. Incorporating a variety of healthy fats into your diet can enhance flavor, improve satiety, and support your muscle-building goals effectively.
As important as healthy fats are, it is equally important to avoid unhealthy fats as much as possible. Unhealthy fats include seed oils such as soybean oil, canola oil, etc. (start checking labels…these are in in MANY foods).
In short, seed oils are ‘rancid’ from the moment they are pressed and bottled. When consumed, they create free-radical damage and pull key nutrients from the body that are necessary for growth and repair.
Causing damage + depleting key nutrients is a ripe recipe for injury and inflammation.
Nobody has time for that when trying to build the body up!
Bottom Line: Start replacing rancid seed oils with high-quality healthy fats like avocados, nuts, and olive oil into your meals to support muscle growth.
The Power of Micronutrients for Optimal Muscle Gain
Ok, now move over, macronutrients! It’s time to talk about the importance of Micronutrients for maximum gains.
While macronutrients often take center stage in discussions about muscle gain, micronutrients also play a crucial role in supporting optimal muscle function and overall health.
Micronutrients are term for all vitamins and minerals, which are essential for various bodily processes, including energy production, muscle contraction, and recovery.
Each and every micronutrient plays a role in muscle building and recovery in some way, but here are just a few examples:
Magnesium | is critical for muscle relaxation and recovery.
Calcium | vital for muscle contraction (magnesium’s counter partner).
Antioxidants | (ie Vitamin E, Vitamin C, etc): important for reducing inflammation and supporting recovery in the repair and building of muscle tissue
Iron | vitally responsible for oxygen delivery to the body and muscles during training (via the blood). Iron is also a key player in the production of testosterone…a key hormone for muscle building in both males and females. Iron is also important for overall bone health…because you can’t build muscle, which is attached to the bone if the bone is weak.
Here are some key food sources and the micronutrient benefits they possess:
Colorful Fruits and vegetables | Berries and citrus, especially, are among the best sources of vitamins and minerals, providing a wide array of beneficial nutrients and antioxidants.
Leafy greens (spinach, kale) | rich in iron, which is crucial for oxygen transport in the blood, a key component of training and exerting force in the muscle.
High-quality meats & fish | Also rich in iron, as well as essential B vitamins and choline which are necessary for energy output and muscle building.
Nuts and seeds | In addition to the protein and healthy fats, they also offer a plethora of micronutrients, including vitamin E and zinc, both of which are important for immune function and overall health.
It’s essential to adopt a varied diet to ensure you’re getting a broad spectrum of all of the micronutrients. While a balanced diet may provide most of the necessary vitamins and minerals, some athletes may benefit from supplementation, particularly if they have specific dietary restrictions or deficiencies.
We offer micronutrient testing to see exactly what your body already has and may need more of to complement your efforts in the weight room (and everywhere else for that matter).
Nutrition Timing for Muscle Gains and Recovery
Pre-workout and post-workout nutrition are critical components of a successful muscle-building strategy, because this is the time the muscles are most stressed and need ingredients of repair.
Pre-workout nutrition is all about fueling your body with the right nutrients to maximize your workout potential. Ideally, you should aim to eat a balanced meal or snack that includes carbohydrates and protein about 1 to 3 hours before exercising. This will provide your body with the necessary energy to perform at its best while also ensuring that amino acids are available for muscle repair.
Carbohydrates are particularly important in this meal, as they help replenish glycogen stores and provide a quick source of energy for your workout. Foods like oatmeal with fruit, a banana with nut butter, or a protein smoothie with spinach and berries can serve as great pre-workout options. Incorporating a moderate amount of protein can also be beneficial, as it helps prepare your muscles for the stress they will endure during the workout. However, it’s essential to avoid heavy or greasy foods that may lead to discomfort during exercise.
For a high school athlete with a morning workout, a small snack is fine, but we find that many high school athletes prefer to work out on an empty stomach. This is ok, but we at least recommend sipping on our Workout Water starting shortly before and then throughout the workout, so that they muscle has available fuel on board.
For a high school athlete with an after-school workout, this can look like a balanced lunch meal, and an optional snack closer to the workout time (depending on lunch time). An athlete can add the Workout Water here as well, depending on goals.
Post-workout nutrition is equally important for muscle recovery and growth. After a workout, your muscles are primed to absorb nutrients, making this the ideal time to refuel. Consuming a meal or snack that includes both protein and carbohydrates within 30 minutes after exercising can enhance recovery and promote muscle protein synthesis.
Post-workout is a great time for a shake and/or a meal.
Bottom Line: The foods you consume before and after your workouts can significantly impact your energy levels, performance, and recovery. Make a strategic plan to include both in your day.
Putting It All Together: Sample Meal Plan for Muscle Gain
This may all seem very overwhelming to try to think about getting adequate calories, carbs, proteins, fats, vitamins, minerals, AND time it all intentionally.
Not to worry! We exist to make this easier for athletes and families.
Our sample meal plan designed to support muscle gain, featuring a variety of nutrient-dense foods with an emphasis on protein intake, healthy fats, and complex carbohydrates, providing the fuel your body needs to build muscle and recover properly.
The number of servings of each meal/snack would be adjusted according to your specific calorie goals.
