If you decided to work on yourself, the most obvious start is working out! You started working out and are reading a lot about getting healthier and staying active, and you land on the information that “building muscle” is the key.
Muscles increase your BMR (number of calories you burn when at rest),muscles also make you look more toned, and strong muscles mean more power and strength, so you start researching foods and supplements that will help you with muscle building; and this is how you landed here. Or you are already working out and eating a balanced diet yet want to know what’s new in the world of muscle-building foods and supplements.
First things first, let us all acknowledge that building muscle is a process (it takes time), and it requires resistance training (weights, resistance bands, adequate protein intake (food + supplement), along with a recovery plan. No food or supplement can magically help you build muscles. Now with this key point out of the way, let us dive into the topic at hand.
Foods For Muscle Building
A lot goes into building muscle, combining workouts, diet, and good rest. Here’s what the diet required for building muscle looks like.
Protein
Muscles are made of proteins. Protein metabolism is never static. The body is constantly and simultaneously building muscles (Muscle Protein Synthesis- MPS) and breaking down muscles (Muscle Protein Breakdown- MPB). Not many are aware of this phenomenon, but it’s a natural occurrence which happens within healthy adults. Exercise could increase muscle protein breakdown. This is why our protein requirements increase when we exercise.
In summary Muscle growth occurs when MPS > MPB
Typically for a healthy Indian adult, protein needs are about 0.8-1 grams for every kilogram of body weight. But this could go as high as 2 grams/kilogram of body weight depending on the type of physical activity and its intensity!
Food First: Eat a balanced diet and try to get your proteins from food first. Here are some foods that are also great sources of protein-
Carbohydrates
Yes, you read it correctly, contrary to the popular belief that carbs are bad for you, in fact carbohydrates are a must for post-workout recovery.
Carbohydrates are your body’s preferred energy source. That means your body prefers carbohydrates over other energy sources such as protein, fats, ketones, etc.
Apart from providing your muscles with the energy to work out, carbohydrates also do a very specific job of “sparing proteins!” If your diet lacks carbohydrates, your body instead breaks down muscles or uses dietary amino acids for energy and this is not ideal. Proteins have many important functions within the body such as muscle rebuilding, hormone regulation, immunity, tissue building, etc. So it is very important that the proteins be spared so that they can do their vital job and this is made possible because of dietary carbohydrates.
Carbohydrates are especially important after exercise because they help replenish glycogen stores and support recovery. Pairing carbohydrates with protein is a common strategy used as post-workout supplements to support muscle recovery and prepare the body for the next training session.
Supplements for Muscle Building
While supplements can be a helpful addition to a well-rounded muscle-building program, it's important to note that they should not replace a balanced diet or proper training. Always consult with a healthcare professional before starting any new supplement regimen.
When evaluating supplements for muscle building, focus on products that have strong scientific support, such as whey protein and creatine. While no supplement can replace proper nutrition, these options can help support training performance, recovery, and muscle growth when used consistently as part of a structured fitness plan.
Whey Protein: It is one of the most popular post-workout powder options because it provides high-quality protein and essential amino acids that support muscle protein synthesis after training. For many active individuals, whey protein is considered among the best supplements for muscle gain when combined with resistance training and an adequate calorie intake.
Casein Protein: A slow-digesting protein that provides a sustained release of amino acids. It's commonly taken before bedtime to support overnight muscle recovery.
Plant Protein: Many single-source plant proteins lack one or more essential amino acids, making them incomplete proteins. Choose a Complete Plant Protein such as Optimum Nutrition Gold Standard 100% Plant that has all 9 essential amino acids.
Creatine: Creatine is one of the most researched and proven supplements for supporting strength and muscle mass. It helps provide energy for high-intensity exercise and may support athletic performance.
Branched-Chain Amino Acids (BCAAs): BCAAs (leucine, isoleucine, and valine) are essential amino acids that play a crucial role in protein synthesis. Taking BCAAs can help support muscle protein synthesis and provide muscles with energy during and after exercise.
Beta-Alanine: Beta-alanine is an amino acid that combines with histidine to form carnosine in the muscles. Increased levels of carnosine may help buffer lactic acid buildup during high-intensity exercise, delaying fatigue.
Caffeine: Caffeine is a stimulant that can support performance by increasing alertness and reducing perceived effort during exercise. Caffeine provides energy and is an essential ingredient in many pre-workouts. It has no direct effect on muscles; however it has performance benefits, and consistent performance over time may result in muscle building.
Take Home Message
Remember, muscle is built up (anabolism) and broken down (catabolism) every day, so in a layman’s terms, what we call muscle building is the net sum of muscle if you make more muscle than you lose every day! It’s a constant journey, and there are no shortcuts.
The best supplement for muscle gain is not a single product that works in isolation. It is a combination of diet, training, recovery, and supplement routine Always consult with your healthcare professional before taking any new supplements.
FAQs
1. Is it necessary to take supplements every day to build muscle?
No, consistency in nutrition and training matters more than supplement use.
2. Can I build muscle without going to a gym?
Yes, resistance training using body weight, bands, or weights can support muscle growth.
3. Does hydration affect muscle growth?
Yes, proper hydration supports performance, recovery, and overall muscle function.
4. How long does it typically take to notice muscle-building results?
Most people begin noticing changes after several weeks of consistent training and nutrition.
5. Should I take supplements on rest days?
It depends on the supplement, but protein and creatine are commonly consumed even on non-training days.
Soniya Nikam
MS | RD
