What is a good diet to gain muscle mass?

A good diet for gaining muscle mass involves not just appropriate calorie intake but also specific nutrient considerations. According to Andrew Huberman and guests on the Huberman Lab, here are some of the key dietary components and strategies mentioned:

1. Calorie Surplus: To gain muscle, a calorie surplus of about 10-15% is needed, provided it suits your personal fitness goals 1.
2. Protein: Aim for at least 1 gram of protein per pound of body weight to aid in muscle recovery and growth 2. Include 700 to 3000 milligrams of the essential amino acid leucine with each meal to support muscle hypertrophy and strength 1.
3. Carbohydrates: Carbohydrate intake during exercise can enhance performance and hydration. Concentrate on glucose and fructose, preferably in a two or three to one ratio, as they are absorbed via separate transporters 3.

   Muscle Nutrition

   Andrew Huberman

   Andrew discusses the importance of essential amino acids, specifically leucine, in supporting muscle growth and repair. He also touches on the protein density of animal vs. plant-based foods and the frequency of meals needed to support muscle performance.

   

   Huberman Lab

   Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22

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4. Meal Frequency: Eating two to four times a day will support muscle repair and growth. Ultra-frequent meals (6-7 times a day) may not be necessary unless for specific athletic or enhanced-performance needs 1.
5. Nutrient Quality: For protein, whole foods are recommended, particularly those that are high-density proteins like meat, fish, eggs if compatible with your ethics. For those on a plant-based diet, ensuring sufficient amino acid intake, possibly with leucine supplements, is crucial 1.

Remember to adapt these guidelines to your personal health needs, dietary restrictions, and ethical considerations, and always consult with a healthcare professional or a registered dietitian/nutritionist for personalized advice.