What’s the best diet for muscle gain?
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For muscle gain, prioritizing dietary protein is crucial. Here are the key points recommended by experts on the :
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Protein Intake: Aim for 1 gram of protein per pound of ideal body weight. Older individuals may need more protein per meal (40-50 grams) to stimulate muscle protein synthesis 1.
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Meal Timing: The first meal of the day is critical for muscle protein synthesis. Consuming 30-50 grams of protein in this meal sets up your metabolism for the day 2.
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Carbohydrates: These should not be the primary focus. Aim for 130 grams per day unless there are specific metabolic conditions, like type 2 diabetes, where a lower intake might be advisable 3.
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Distribution: Having protein early in the day supports muscle hypertrophy due to enhanced protein synthesis regulated by clock genes. Consuming protein before 10:00 AM is particularly beneficial 4.
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Meal Composition: Combining animal-based proteins (rich in nutrients like zinc and selenium) with plant-based proteins can be effective, but ensure a high overall protein load without excessive carbohydrates from the plant sources 5.
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Additional Meals: For optimal muscle growth, consider having a fourth meal to support protein intake and overall muscle health 2.
These strategies highlight the importance of protein timing and quality, tailoring your diet to your muscle-building goals.
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