What is The Best Diet For Building Muscle?

Let’s face it, the best diet for muscle building is one that you’ll follow, as long as it’s clean and packing in the nutrients required to grow. This means that enjoying the process is key. If you hate it, you’ll stop, so don’t think of it as a diet. Think of it as a lifestyle that you’re happy to live with.

If you want to skip the article and chat to me directly, click here for a free nutrition and strength building consultation. 👈 If not, read on.

Nutritional Strategies Are Better Than Diets

If you are serious about wanting to build muscle, then you will want to know the best diet for building muscle is, and you can get that from my personalised coaching. In the meantime, this article will tell you what you need to know.

It probably won’t be what you think, because if you have followed me for longer than 5 minutes, you will know that I don’t like the statement “best diet” as there really is no such thing. Instead, I’m going to call it the best nutritional strategies on the planet.

Key Takeaways From This Blog

1. Protein-rich foods like chicken, fish, tofu, and others can aid in weight loss or muscle building, depending on their preparation.
   
2. Whole grains such as oatmeal and brown rice can help you feel full for longer periods, potentially aiding in weight loss.
   
3. Vegetables and fruits are low in calories and can assist in reaching weight loss goals.
   
4. Healthy fats like avocados, nuts, and olive oil can contribute to weight loss or muscle building.

What is a healthy diet for muscle building?

There are many opinions out there about what the best diet (s) is for muscle building. Some people swear by a high protein diet, while others believe that long-term high-protein diets are detrimental to kidney health. A lot of people will preach a high-carb diet is a MUST but then follow a low-carb diet on the down low. The truth is, there is no one perfect diet for everyone. It’s important to find a diet that works for you and your specific goals. Look at it this way: if you do not enjoy eating a lot of protein, then a high protein diet is not for you.

If you’re looking to build muscle, you need to make sure you’re eating enough calories to give you the ability to train at the level required to build the muscle because I’m sorry, all the crap you read about building muscle through diet, means ZERO if you are not making progress in the gym. More muscle = more strength and that is fact. Plus, getting a strength trainer like myself as your coach is going to make a significant difference.

My own rule when it comes to protein is, your height in cm equates to your grams of protein, as a minimum intake. If you want to have more, please do. Make sure you’re getting enough protein (minimum intake), carbs, and healthy fats in your nutritious diet.

Should I be counting calories, carbs, or proteins?

When it comes to dieting, there are a lot of different options out there. It can be hard to know which one is right for you, especially if you’re trying to build muscle. So, what’s the best diet for building muscle? Is there even an absolute answer in this sea of fitness bullshit?

Counting Calories

Counting calories is a good place to start. You need to make sure you’re eating enough to fuel your workouts and build new muscle. A high-protein diet is also important, as proteins are the building blocks of muscle. Make sure you’re getting enough healthy fats, too, as they help regulate your hormones (both men and women)

Just as an FYI, counting calories or macros is not a diet, it’s a strategy lazy PTs use to blame the client when their crappy training does not work. Every one of my clients knows their calories, protein, carbs and fats.

Carb Cycling: Is it Good Practice?

Carbs are also important for building muscle. They provide energy for your workouts and help replenish glycogen stores after exercise. Pretty damn important really, so whenever I hear someone say they’re cutting carbs, I shake my head. What they should be doing is cutting the crappy carbs.

Ultimately, the best diet for building muscle is one that’s sustainable and that you can stick with long-term. Carbs are a big part of that balance and they leave you feeling satisfied. Find a balance of all three macronutrients that works for you, the balance that will protect your family from the “Hangry” version of you, and that supports your fitness goals. It’s not hard, it just requires a little education.

Best foods to eat when trying to build muscle

When it comes to building muscle, what you eat is just as important as how you work out, as long as you are getting stronger. To see the best results, you need to fuel your body with the right nutrients. Here are some of the best foods to eat when trying to build muscle:

Eggs

Eggs are a great source of protein and contain all the essential amino acids that your body needs to build muscle. They’re also easy to cook and can be eaten in a variety of ways.

Chicken and beef

Chicken is another excellent source of protein and provides many of the same benefits as eggs. It’s versatile and can be cooked in a variety of ways, making it a great option for meal prep. Beef is my protein of choice. It has all the benefits of chicken plus a few extra and it just tastes better.

Fish

Fish is packed with protein and healthy fats that are essential for building muscle. Salmon, tuna, and halibut are all great options. Just be sure to avoid fried fish, which can negate the health benefits.

Dairy

Dairy products like milk, yogurt, and cottage cheese are rich in protein and calcium, both of which are necessary for building muscle. Choose low fat or fat-free options to keep calories in check.

Good and bad sources of protein

There are a lot of different opinions out there about which sources of protein are best for building muscle. Some people swear by animal protein, while others believe that plant-based proteins are just as good, if not better. So, what’s the truth?

Well, it depends on who you ask. There are pros and cons to both animal and plant-based proteins, and ultimately, the best source of protein for you is the one that fits best into your overall diet and lifestyle.

Animal Proteins

Animal proteins are typically complete proteins, meaning they contain all of the essential amino acids your body needs to build muscle. They’re also generally rich in other nutrients like iron and B vitamins. On the downside, animal proteins can be high in saturated fat and cholesterol, which isn’t good for your heart health. They can also be more expensive than plant-based proteins.

Here’s a list of high-protein foods that contain all essential amino acids, making them complete protein sources:

• Chicken Breast is lean and versatile, high in protein and low in fat.
• Turkey, similar to chicken, it’s a lean source of complete protein.
• Eggs – lots of eggs. Even egg white, if you’re lean conscious.
• A versatile and nutrient-dense option, including the yolk for additional nutrients.
• Beef provides high-quality protein along with essential vitamins and minerals.
• Pork is a good source of protein, but only get lean cuts, and cook it so the fat drains.
• Fish varieties like salmon, tuna, and cod are rich in protein and omega-3 fatty acids.

Dairy Proteins

• Dairy protein is great, tastes amazing, but many people do suffer bloat from this.
• Beef protein powder is something a lot of people don’t consider, or even know about. It’s good, easy on the stomach and lower in calories than dairy.
• Greek yogurt is high in protein & probiotics to help with gut relief.
• Cottage cheese is low in fat and high in casein protein.
• Milk contains both whey and casein proteins, so don’t substitute it for that fake stuff that people think is healthy. Read the ingredients of plant milks,it’s all numbers!

Plant Based Proteins

Plant-based proteins are usually lower in calories and fat than animal proteins, making them a good option if you’re trying to lose weight or improve your heart health. They’re also typically rich in fiber and other important nutrients like antioxidants. They’re also used in athletes, looking to reduce inflammation. However, the BIG problem here is that plant-based proteins can be incomplete, meaning they don’t contain everything you need to build muscle. So if you’re healthy, I’d say, go dairy and meat above and beyond plant proteins.

Plant-based protein powders and foods often are loaded with extra sugars. Be careful of what you’re eating. Plant based, does not equate to healthy.

Foods that may be helpful in terms of weight loss or muscle building

If you’re looking to shed some extra pounds or build some muscle, you may be wondering what the best diet is. While there are many different diets out there, some foods may be helpful in terms of weight loss or muscle building. Here are a few examples of protein-rich foods

Meaty goodness

chicken, fish, tofu, and other sources of protein can help you lose weight or build muscle, depending on how they’re prepared.

Whole grains

Whole grains like oatmeal and brown rice can help you feel fuller longer, which may lead to weight loss, but. Don’t take this out of context. Start your day with proteins and fats. Finish on carbs, you’ll sleep well and thank me for it. Starting with whole grains will result in hunger and a carb crash by 11am. Timing it critical too.

Vegetables and fruits

But more vegetables than fruits. Remember, fruits are sugar and honestly, do you think that your ancestors had access to fruit all year around? Try limiting fruit to just a day or two a week, so you’re getting the nutritional benefits, without carb crashing your efforts. These healthy foods are low in calories and can help you reach your weight loss goals.

Healthy fats and oils

Avocados, nuts, and olive oil are just a few examples of healthy fats that can help you lose weight or build muscle. But more importantly, you’re going to feel better, function better in mobility and think clearer. The right oils and fats are critical for muscle recovery, too.

Buy Macadamia oil for high-temperature cooking, throw away any bran oil, sunflower oil or any of that garbage. Macadamia for high and olive oil for low temperature cooking.

Disclaimer

Now for the disclaimer; those foods may help you drop weight by the way of hunger management on a low calories diet. However, no one food or group of foods will help you drop weight directly. You need to work for it too. Every body-type is different, and every goal is different, so instead of guessing, hit me up for a free nutrition consultation and we can talk about your best options.