{"id":17556,"date":"2020-02-03T20:33:37","date_gmt":"2020-02-03T20:33:37","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=17556"},"modified":"2022-04-08T02:31:24","modified_gmt":"2022-04-08T02:31:24","slug":"what-to-eat-to-build-muscle","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/what-to-eat-to-build-muscle\/","title":{"rendered":"A Nutritionist Tells Us What to Eat to Build Muscle"},"content":{"rendered":"Jessica Bippen, MS, RD<\/a>, enlightens us on what to eat to build muscle so you can get the results you’re looking for at the gym… by starting with your food choices.<\/em>\n\nYou know the saying \u201cabs are built in the kitchen\u201d? As clich\u00e9 as it sounds, it carries some truth. You can do squats and crunches<\/a> all day, but until you focus on what you\u2019re eating for fuel, you aren\u2019t going to get the results you want! Truth be told, the food you put in your body can either help or hinder your progress. If you want to gain muscle mass and see your hard work at the gym pay off, these are the foods you need to reach for.\n

BUT FIRST, A NOTE ON CALORIE Intake<\/h2>\nBefore diving into the foods that support muscle growth, let\u2019s talk about calories. Coupled with a solid strength training routine, increasing your caloric intake is imperative to supporting muscle growth and seeing results at the gym.\n\nIf your goal is building muscle, you need to eat more calories than you’re burning. This surplus allows the food to fuel your gym sessions and support the muscle repair and growth that happens between those sessions. If you\u2019re eating too little, your goal to gain muscle can backfire on you. With too much of a calorie deficit, your body starts breaking down muscle.\n\nAdding 250 to 500 calories per day can help you increase your overall calorie intake in a healthy way. However, that doesn\u2019t mean you can blow through pints of Halo Top<\/a> or turn every mealtime into a full-fledged buffet. Your choices matter. The additional calories should come from quality, whole foods, especially protein<\/a>, complex carbohydrates like fruits and veggies, and healthy fats<\/a>.\n\nNow let\u2019s take a closer look at the foods you should be eating to build muscle.\n

What to Eat to Build Muscle<\/h2>\n\"Protein-rich\n

Protein<\/h3>\nYou might have guessed it! In order to gain muscle, you need more protein<\/a>\u2014but it might not be as much as you think. The current recommendations advise getting 10 to 35 percent of your daily calories from protein. However, to support muscle growth<\/a>, you need to be closer to the 25 to 35 percent range. Current research shows<\/a> that most people need 1.2 to 2.0 g\/kg\/day to support muscle growth. (For example, a 140-pound individual would need between 76 to 127 grams of protein per day to promote muscle gain.)\n\nProtein-rich foods to help you meet your daily protein goals include:\n