How to Eat to Gain Muscle

Three Methods:

For many of us, gaining muscle may conjure up images of countless hours in the gym, but diet doesn't come to mind. Your body needs calories and nourishment to feed growing muscle mass and to adjust to varying amounts of activity. Before making sudden changes in your lifestyle, though, you may want to consult with a physician, personal trainer, and dietitian.

Method 1 of 3: Learning What to Eat

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   Eat sufficient amounts of protein. The rule of thumb is that you need between 1 and 1.5 times your body weight in grams of protein. For example, if you weigh 150 pounds, you should eat between 150 and 225 grams of protein per day if you want to consistently gain muscle. Full time bodybuilders can eat two to three times their body weight in grams of protein, and sometimes more, but for most of us that would be overkill. If you're overweight, substitute your ideal body weight and calculate in grams. Proteins that are great for building muscle include:
   

   • Red meat like beef, pork, lamb, venison, bison, etc.
   • Fish like tuna, salmon, swordfish, bass, trout, mackerel, etc.
   • Poultry breast, from chicken, turkey, duck, etc.
   • Eggs, especially egg whites. The yolk is high in cholesterol, but one or two a day isn't unhealthy.^[1]
   • Dairy like milk, cheese, cottage cheese, yogurt, etc.

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      Learn the difference between complete and incomplete proteins. In order tobuild muscle, you need to consume complete proteins found in eggs, meat, fish, cheese, milk and most other animal products. Rule of thumb: If it bleeds or breathes, it's a complete protein. There are lots of non-animal complete proteins available, as well, meaning that you can still build muscle as a vegetarian.^[2] Complete vegetarian proteins include:
      

      • Soy
      • Quinoa
      • Buckwheat
      • Chia
      • Hempseed
      • Beans or legumes with rice

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         Eat foods with a high Protein Digestibility Corrected Amino Acid Score (PDCAAS). This is a measure of how well different proteins are digested by the body, based on the solubility of the amino acids in the protein. Think of PDCAAS as grading the quality of protein, with 1 being the highest score and 0 the lowest.^[3] Here's a breakdown common proteins by their rounded PDCAAS score:
         

         • 1.00: egg white, whey, casein, soy protein
         • 0.9: beef, soybeans
         • 0.7: chickpeas, fruits, black beans, vegetables, other legumes
         • 0.5: cereals and derivatives, peanuts
         • 0.4: whole wheat
      2. 
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         Include carbohydrates in your diet. It is important to have carbohydrates so that your body can tap into glycogen (energy) stores within your muscles while you are working out. If you do not eat enough carbohydrates your body will not have energy reserves and will break down your muscles instead! To build muscle, your diet should consist of somewhere between 40% and 60% carbohydrates, or about 1500 calories per day.^[4]
         

         • Carbs get an unfairly bad reputation from dieting guides. Because complex carbs are broken down slowly and have a low-glycemic index (not as much sugar), they are acceptable to eat after a workout, and especially in the morning at breakfast. Try to select carbohydrates low on the Glycemic Index, which are healthier and release their energy more slowly ^[5]. Good examples are:
         • Brown Basmati Rice
         • Quinoa
         • Rolled Oats
         • Sweet Potato
         • Wholemeal Rye Bread
         • Wholemeal Spaghetti
      3. 
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         Eat healthy fats. Not all fats are created equal. In fact, there is evidence to suggest that eating healthy fats is actually good for you.^[6] You should get about 20% to 35% of your calories from fats. Eat monounsaturated and polyunsaturated fats. These are the "good" fats. They include:
         

         • Olive, peanut, sunflower, canola, and avocado oils.
         • Fish.
         • Nuts.
         • Flaxseed and pumpkin seeds.
         • Soy products such as tofu or soymilk.
      4. 
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         Stay away from saturated and trans fats. These are the "bad" fats. Make sure saturated fats make up no more than 10% of your caloric intake, and that trans fats make up no more than 1% of your caloric intake.^[6] Bad fats include:
         

         • Ice cream, candy bars, and packaged snack foods.
         • High-fat cuts of meat.
         • Lard, stick margarine, and vegetable shortening.
         • Fried foods.
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         Consume plenty of fiber. Remember it is important to include green vegetables in your diet such as spinach or broccoli to ensure that you receive an adequate amount of vitamins. As well, green leafy vegetables are high in fiber which is essential for removing waste from the body.
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         Monitor your salt intake. It may be true that excessive consumption of salt can lead to hypertension but you lose tremendous amounts of sodium when you sweat. Also, sodium (a key electrolyte) aids in muscle contraction, which is one reason why it is found in many sports drinks.

      
      

      Method 2 of 3: Learning How to Eat

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         Eat when you're hungry. Sounds obvious right? Many muscle-builders get fooled into thinking muscle-building diets need to be more elaborate and complicated than they really do. Eating what you like, within the parameters mentioned in the previous section, is the key to gaining muscle mass consistently. If you're not eating what you like in a regular pattern, it'll be harder to consistently follow through with your diet. Here's asample diet to give you a better idea of what someone might eat throughout the day:
         

         • Breakfast: egg-white omelet with turkey; whole grain toast; banana.
         • Pre-lunch snack: mixed nuts; apple.
         • Lunch: tuna salad with olive oil, onions and capers; sauteed kale.
         • Pre-workout snack: cottage cheese with blueberries.
         • Post-workout snack: protein shake; sauteed spinach.
         • Dinner: orange-soy chicken breast with quinoa; stir-fry with carrots, onions, peas, and peppers.
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         Create a calorie surplus. For many muscle-builders, it's important to combine an increase in protein with an increase in calories, so all your hard work at the gym won't work against you. You've got to build up enough fuel to burn as a way of building up your muscles, but not eat so many calories that they'll be transferred into fat. There's an ideal surplus of calories that you can find by calculating your maintenance calorie count, and your surplus.^[7]
         

         • Your maintenance calorie count is the number of calories you need to consume in an average day, with an average amount of energy output, to maintain your current body-weight. For most people with a healthy body-weight, this is around 2000 calories.
         • Men should surplus about 250 calories a day (bringing the total to 2250), while women should surplus about 150 calories a day (bringing the total to 2125). Over the course of a given week of muscle-building exercise and proper nutrition, this calorie increase should translate into roughly .25-.5 pounds of muscle gained per week.
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         Always eat breakfast. Breakfast is probably the most important meal of the day aside from your post-workout meal. Eating breakfast packed with protein, complex carbohydrates, and fiber will get your metabolism going. It will also keep your body from cannibalizing any muscle for energy. Remember the saying: "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." Because you're not on a diet, however, you don't have to be a pauper at any time.
         

         • Get protein into your breakfast. Omelets, shakes (or smoothies) and cottage cheese are great sources of protein.
         • Eat complex carbohydrates for breakfast. While simple carbohydrates such as sugar and donuts are broken down easily and cause a spike in your sugar levels, complex carbs (oatmeal, bran, beans, whole grains) are broken down over longer periods of time and don't cause spikes in blood sugar.
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         Eat less food more often. Eat at regular intervals to keep from getting so hungry that you splurge when you do eat. Your body will start to get hungry at the predetermined times you do eat because you've kept a consistent routine.
         

         • Try eating breakfast, lunch, dinner, post workout, before bed (at least an hour before going to sleep) and slip in two snacks in between. Snacks can include everything from nuts and seeds to sides of veggies or fruit.
         • If you're trying to gain muscle and lose weight, skip the before-bed meal. Eating right before you go to bed will cause the body to convert any not metabolized food into fat instead of energy or muscle. Your body's metabolism shuts down right before bedtime.
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         Drink plenty of water all throughout the day. Dehydration can mean poor muscle recovery, so make sure you drink lots of water throughout the day. Sip on water throughout your workout. The recommended daily amount of water for men is about 3 liters (0.8 US gal), and 2.2 liters (0.6 US gal) for women.^[8]
         

         • Get a water filter to filter tap water. Buying a water filter is an economical way of converting your tap water into healthy, great-tasting water. Buy one and see your water consumption grow.
         • Don't wait until you're thirsty to drink. Keep a steady supply of water going into your body, so you won't have to gulp or binge on water when you're dehydrated, which risks upsetting your stomach during workou

THE 15 BEST LEAN-MUSCLE BUILDING FOODS

1BEEF (FROM GRASS-FED CATTLE)

Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content.

Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding bodyfat and building lean muscle.

2BEETS

A good source of betaine, also known as trimethylglycine, this nutrient not only enhances liver and joint repair, but also has been shown in clinical research to increase muscle strength and power.

Beets also provide an NO boost which can ehance energy and aid recovery.

3BROWN RICE

A slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts.Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.

5CANTALOUPE

Due to it's relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.

6COTTAGE CHEESE (ORGANIC)

Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed.

Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night.

7EGGS

Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn't due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found.

If you're worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis.

"EGGS ARE KNOWN AS THE PERFECT PROTEIN."

8MILK (ORGANIC)

Contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.

9QUINOA

A complete protein in addition to being a slow-digesting carb, quinoa has been linked with an increase in insulin-like growth factor-1 (IGF-1) levels, an important factor associated with lean muscle and strength gains.

10WONKA PIXY STIX

These contain dextrose, meaning this carb doesn't even need to be digested - it literally goes straight into your bloodstream, getting those carbs straight to your muscles for the fastest recovery possible after workouts.

11SPINACH

A good source of glutamine, the amino acid that is important for lean muscle growth.

In addition to glutamine, spinach can increase muscle strength and endurance.

12APPLES

The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer.

Other research also shows that these polyphenols can increase fat burning as well. That's why it's a good idea to make apples a pre-workout carb source.

"APPLES HELP TO INCREASE MUSCLE STRENGTH AND PREVENT MUSCLE FATIGUE, ALLOWING YOU TO TRAIN HARDER FOR LONGER."

13GREEK YOGURT

Like plain yogurt, Greek yogurt starts from the same source: milk. Greek yogurt, however, has more protein (a whopping 20 g per cup) and fewer carbs (9 g per cup) than regular yogurt (16 g protein, 16 g carbs per cup).

It's also a good source of casein protein.

14EZEKIAL 4:9 BREAD

Ezekiel bread is made from organic sprouted whole grains. Because it contains grains and legumes, the bread is a complete protein, which means it contains all nine of the amino acids your body can't produce on its own - the ones needed for lean muscle growth.

15WHEAT GERM

Rich in zinc, iron, selenium, potassium and B vitamins, high in fiber and protein, with a good amount of branched-chain amino acids (BCAAs), arginine and glutamine.

This makes wheat germ a great source of slow-digesting carbohydrates and a quality protein that's a perfect food before workouts.

THE LEAN MUSCLE ONE-WEEK MEAL PLAN

The following plan is designed for a woman weighing 140 pounds. When trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 13-15 calories per pound of bodyweight.

So for a 110-pound woman, total daily calories would be between 1,430 to 1,650; for a 150-pound woman, about 1,950 to 2,250. See muscleandfitnesshers.com for your supplements on workout days.

                           Thai Green Papaya Salad

  Easy ways to eat CLEAN Meal Plan

Menu Navigator: Best (and Worst) Choices at Thai Restaurants

The glories of Thai food are based on the attraction of opposites: fiery curry paste and cooling coconut milk; sweet noodles with the shock of salty crunch; or bright, sharp lime paired with deep, musky fish sauce. But those big, bold flavors often come from copious amounts of saturated fat and sodium.

Rich and creamy coconut milk is a key ingredient in many Thai soups, curries, and desserts. But since a mere half cup contains over 200 calories and more than a day's worth of saturated fat, it's easy to see why a coconut-based soup deserves a red-light designation.

Fish sauce, shrimp paste, and curry paste also figure prominently in Thai cuisine—and all are high in sodium, making it nearly impossible to keep your sodium consumption moderate. If Thai food is in your plans, watch your sodium intake for the rest of the day.

In order to help you navigate your way to a healthy Thai meal, we analyzed the nutrition of commonly ordered dishes. Those labeled "Splurge Only" aren't untouchable (no food is) but can be a really big splurge. Nutrition numbers are estimates: Results vary widely among restaurants.

Healthy Choices:

• Hot and Sour Shrimp Soup (Tom Yum Goong)
  298 calories
  This is a calorie and fat bargain with an appealingly robust balance of flavors. Just be aware that like all Thai soups, it's high in sodium.
• Cashew Chicken (Gai Pad Mamuang Him Ma Pahn)
  394 calories
  Thanks to cashews, this dish is chock-full of healthy fats and is generally a sound choice, but watch your portions because those calories add up fast.

Smart (and Not-So-Smart) Starters:

Good Choices

• Summer Rolls: Soft rice paper wrapped around steamed filling.
• Satay: Grilled meat skewers (go easy on the dipping sauce).
• Papaya Salad: Crisp, refreshing grated fruit in a chile-lime dressing.

Adjust Your Order

• Larb: The meat can be high in saturated fat. Opt for tofu.
• Shrimp or Fish Cakes: All are deep fried, so you can't be sure how much oil they soak up.

The Colors of Curry:

• Green: The hottest; made from fresh green chiles.
• Red: The original curry; usually made with dried red chiles.
• Yellow: The mildest; made from red or yellow chiles mixed with turmeric.
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EAT CLEAN Meal Plan

https://www.youtube.com/watch?v=6j4uecVkbOw

Chicken Bruschetta Roll-Ups with Tomato & Artichoke Fettuccine

By Heather Bainbridge

Serves: 4
Hands-on Time: 30 minutes
Total Time: 45 minutes

INGREDIENTS:

• 4 5-oz boneless, skinless chicken breasts, pounded to 1/4-inch thickness
• 4 tsp balsamic vinegar, divided
• 1/4 tsp each coarse sea salt and fresh ground black pepper, divided
• 2 cloves garlic, thinly sliced
• 4 Campari tomatoes, cored, thinly sliced and seeds removed
• 3 oz fresh mozzarella cheese, thinly sliced
• 16 fresh basil leaves

PASTA

• 8 oz whole-wheat fettuccine
• 2 cloves garlic, minced
• 2 15-oz jars unsalted artichokes in water, drained, or 2 cups frozen artichokes, thawed
• 2 cups grape tomatoes, halved
• 1 tbsp balsamic vinegar
• 1/3 cup whole buttermilk
• 1/2 tsp fresh ground black pepper
• 1/2 tsp red pepper flakes
• 1/4 tsp coarse sea salt
• 1/4 cup torn fresh basil leaves
• 3 tbsp unsalted pine nuts, toasted

INSTRUCTIONS:

1. Preheat oven to 350°F. Place chicken on a rimmed baking sheet or glass baking dish. Drizzle 2 tsp vinegar over chicken and sprinkle 1/8 tsp each salt and black pepper over top. On each chicken breast, layer 1/2 clove sliced garlic, 1 sliced Campari tomato, 3/4 oz cheese and 4 basil leaves. Roll chicken from top to bottom and secure with a toothpick. Drizzle 2 tsp vinegar over chicken breasts and sprinkle 1⁄8 tsp each salt and black pepper over top. Cover with foil. Bake for 25 to 28 minutes or until juices run clear. Remove toothpicks.
2. Meanwhile, prepare pasta: Bring a large pot of water to a boil. Cook pasta according to package directions until al dente, adding minced garlic to cooking water. Drain, reserving 1 cup cooking water; set aside.
3. Return pasta to pot and heat on medium. Add artichokes, grape tomatoes, remaining 1 tbsp vinegar and reserved cooking
4. water. Cook for 5 minutes, until tomatoes soften. Add buttermilk, 1/2 tsp black pepper, pepper flakes and 1/4 tsp salt. Continue to cook for 3 minutes, stirring often. (TIP: Gently simmer sauce but avoid bringing to a boil.)
5. Reduce heat to low and stir in 1/4 cup torn basil and pine nuts. Stir to combine. Cover to keep warm and serve with chicken. TIP: If following our 2-Week Meal Plan, refrigerate 1 serving for leftovers.

Nutrients per serving (5 oz chicken and 1 1/2 cups pasta): calories: 424, total fat: 14 g, polyunsaturated fat: 4 g, carbs: 34.5 g, fiber: 8 g, sugars: 8 g, protein: 42 g, sodium: 473 mg, cholesterol: 97 mg

Beef & Chickpea Chili with Cooling Cucumber Cilantro Sauce

By Heather Bainbridge

Serves: 5
Hands-on Time: 35 minutes
Total Time: 45 minutes

INGREDIENTS:

• 1 lb. lean ground beef
• 3 cloves garlic, minced
• 2 jalapeño chile peppers, halved lengthwise, seeded and thinly sliced into half circles
• 1 red bell pepper, seeded and chopped
• 2 cups chopped red onion
• 1 3/4 cups chopped fresh okra (or green bell pepper)
• 2 15-oz BPA-free cans unsalted chickpeas, drained and rinsed
• 2 tbsp ground cumin
• 2 tbsp chile powder
• 1 tbsp unsweetened cocoa powder
• 7-oz plain Greek yogurt
• 3/4 cup peeled,seeded and chopped cucumber
• 1/3 cup chopped fresh cilantro leaves

INSTRUCTIONS:

1. In a large nonstick pot on medium-high, add beef and garlic and cook for 3 minutes, breaking up beef with a spoon. Add jalapeños, red bell pepper, onion and okra and cook for 8 minutes, stirring occasionally, until beef is cooked through.
2. Stir in chickpeas, cumin, chile powder and cocoa powder. Cook for 20 minutes, stirring often to prevent sticking. Add 1 cup water and continue cooking, stirring occasionally, until water evaporates, about 8 minutes.
3. Meanwhile, prepare sauce: In a small bowl, combine yogurt, cucumber and cilantro. To serve, divide chili among bowls and top with sauce.

Nutrients per serving (1 1/2 cup beef & chickpea chili and 1/3 cup yogurt sauce): calories: 389, total fat: 12.5 g, sat. fat: 5 g, monounsaturated fat: 3.5 g, polyunsaturated Fat: 2 g, carbs: 38 g, fiber: 11.5 g, sugars: 10 g, protein: 33 g, sodium: 323 mg, cholesterol: 63 mg

Healthy Food Diet

7 Day Clean Eating Challenge

Do you feel like your diet needs a fresh start? When life happens and you abandon healthy food in favor of whatever is nearby or comes out of a packet or pouch, it's time for a "clean" break. That's why we're bringing you SHAPE's 7-Day Clean Eating Challenge. While a clean eating diet plan may seem challenging, our plan is manageable and the payoffs include skyrocketing energy, weight loss, better control over your appetite, and even better-looking skin.

Just follow these 5 simple rules and try our clean eating meal plan.

1) Eat only whole foods. 

That means eating oats and blueberries rather than a blueberry muffin. When you eat packaged foods, only buy brands that contain “real food” ingredients--ingredients you easily recognize, can pronounce, and would use to make a “from scratch” version in your own kitchen. If a food contains even one ingredient that makes you think “huh?” skip it, at least during the clean eating challenge.

2) Keep meals simple.

 Delicious, healthy food doesn’t have to contain a lot of ingredients. Keep your meal ingredients to a minimum—just be sure to include a source of whole grains, lean protein and healthy fat at each meal. For example, veggies and shrimp stir fried in sesame oil over a bed of brown rice seems restaurant quality but can be whipped up faster than takeout.

3) Eat slower.

 Put your fork or spoon down between every bite, and focus on the flavors and textures of your food.

4) Eat on a regular schedule. 

Try not to let more than about 4 hours go by between meals or snacks. Steady meal timing helps regulate your digestive system, blood sugar and insulin levels, and appetite.

5) Listen to your body. 

Eat when you’re hungry and stop when you’re full, meaning satisfied, not stuffed. The recipes here intentionally don’t provide amounts. That’s so you get used to relying on your hunger and fullness cues to tell you when to stop and start eating.