What is the best food for muscle growth? We explore the science

The importance of building and maintaining muscle mass is being increasingly recognised for health and athletic performance. In addition to a well-designed resistance training programme, the key to optimising muscle mass is the consumption of an appropriate diet. This needs to provide the necessary nutrients and energy to fuel workouts and recovery, and support muscle protein synthesis.

But what exactly is the best food for muscle growth? In this article, we explore the most effective, evidence-based nutritional strategies for maximising muscle growth.

What do bodybuilders eat?

When it comes to muscle growth, bodybuilders are the masters, as it’s the primary objective of their sport. Until recently, many bodybuilders relied on diets which, although often effective, were based more on ‘bro science’ than solid empirical evidence. This situation has begun to change, as the nutritional aspects of muscle growth have now been the subject of rigorous scientific investigation.

There is a common misconception that bodybuilders live on a high-protein diet devoid of carbohydrates. While it’s true that they consume higher levels of protein and may reduce their carbohydrate intake before competition to lower body fat, this is only temporary.

They typically eat a balanced diet that includes all the major food groups. For example, the diet of 8-time Mr Olympia winner Ronnie Coleman comprised chicken, lean beef, eggs, potatoes, beans, rice, and vegetables.

Although the diets of top bodybuilders may contain ‘normal’ foods, the quantities and ratios of the various nutrients and the amount of energy they consume can be quite different. Ronnie Coleman is a prime example, as he is reputed to have consumed approximately 540 g of protein, 474 g of carbohydrates and 150 g of fats daily, which provides an energy intake of 5,400kcal at a bodyweight of 140 kg.

Balancing your ‘macros’

The expression ‘macros’ is often heard in discussions on diet and muscle growth. This is short for macronutrients, the term used to describe the three major nutrients—protein, carbohydrate and fat. These need to be consumed in the right quantities if muscle gains are to be optimised.

Protein

The nutrient that comes to mind when we think of the best food for muscle growth is protein. This is with good reason, as it’s essential for muscle protein synthesis. The International Society of Sports Nutrition (ISSN) (1) suggests that an overall protein intake of 1.4–2.0 g protein/kg body (g/kg/d) is sufficient for building and maintaining muscle. The ISSN also states that this may need to be increased to 2.3–3.1 g/kg/d to maximise the retention of muscle in resistance-trained subjects when dieting.

Lean, high-quality sources of protein that contain all the essential amino acids are preferred, such as chicken, beef, turkey, milk, eggs, and fish. Suitable plant-based proteins include lentils, beans, soya, and quinoa.

Fat

Although protein tends to be the macronutrient that gets most of the attention when it comes to building muscle, fat plays a much greater role than is often realised. It’s essential for maintaining the hormones involved in muscle growth, such as testosterone, growth hormone and IGF-1.

Fat intakes falling below approximately 20% of total calories are associated with marked reductions in these key anabolic and reproductive hormones, which may compromise muscle growth and recovery. Consequently, a moderate intake of 0.5–1.5 g/kg/day is recommended (2,3). Ideally, this should be derived predominantly from nutrient-dense sources such as olive oil, avocados, nuts, seeds, oily fish, and eggs.

Carbohydrate

Like fat, the importance of an adequate carbohydrate intake for muscle growth is also often overlooked. However, carbohydrate fuels the entire process. It provides the energy for the high-intensity training necessary to stimulate growth, prevents excessive muscle breakdown, and speeds up recovery by replenishing glycogen stores.

It also supports nervous system function during training and helps create a more anabolic environment by reducing the release of the catabolic stress hormone cortisol. In light of its importance, a carbohydrate intake of ≥3–5 g/kg/day is recommended (2). Suitable sources include rice, oats, sweet potatoes, and pasta.

When these recommended nutrient intakes are expressed as a percentage of total daily energy intake, carbohydrate accounts for 55–60%, protein 25–30% and fat around 20%. It’s important to note these are only guidelines. Some people may respond better to a slightly higher fat intake and lower carbohydrate intake, while others may benefit from a higher carbohydrate intake. It’s often a case of trial and error to find the precise ratios that optimise an individual’s muscle growth.

The energy demands of muscle growth

Building muscle not only requires the right balance of macronutrients but also a higher daily energy intake to create a calorie surplus. This is because the daily energy cost of just maintaining our existing muscle accounts for approximately 20% of our energy intake.

Building new muscle and fuelling the required training further increases our energy needs. The findings of a number of studies indicate that an increase in daily intake of 10–20% (2,4) should be sufficient to fuel muscle growth. To be more specific, Slater et al. (5) recommend that an individual start conservatively with an energy surplus in the range of 358 kcal–478 kcal per day. They should then closely monitor their response, using changes in body composition to determine what, if any, adjustments need to be made.

The secret is in the timing

When food is consumed is also important. It’s preferable to consume several small meals throughout the day because a greater amount of food and a steady stream of amino acids are needed to build muscle.

Bodybuilders typically break their daily food intake into five or six healthy, balanced meals, approximately three to four hours apart. A typical meal, for example, may consist of chicken breast, rice and steamed vegetables. This practice concurs with the guidance provided by the ISSN (1), which states that 20–40 g of high-quality protein should be consumed every three to four hours to optimise muscle protein synthesis.

It’s interesting to note that the long-held belief that protein intakes above 20–25 grams offer no further increase in muscle protein synthesis has recently been challenged. A study by Trommelen and colleagues (6) found that consuming 100 grams of protein produced a greater and longer anabolic response than 25 grams. The study also found that very few amino acids were oxidised at the higher dose. So, if your lifestyle makes it difficult to eat 20–40 grams of protein every three–four hours, you can consume larger portions less often and still produce a strong anabolic response.

Consuming high quality protein immediately after exercise and for up to two hours post workout further enhances muscle protein synthesis. Consuming carbohydrate alone or with protein during resistance training also provides a number of benefits for muscle growth. These include boosting glycogen stores, reducing muscle damage, and supporting better short and long term training adaptations.

Are supplements necessary?

Ideally, we should be able to obtain all the nutrients and energy we require to maximise muscle gains from our diet. This can be difficult due to a variety of reasons, such as the inconvenience of preparing and consuming five or six meals per day. Even professional bodybuilders whose lifestyles revolve around eating and training often struggle to obtain all the required nutrients from food alone.

Therefore, supplements are often used to complement food intake, particularly protein. The ISSN (1) suggests supplementation is a practical way to ensure adequate protein quality and quantity while minimising caloric intake. This is particularly useful for athletes who typically complete high volumes of training.

The key takeaways

Optimising muscle growth not only requires a well-designed resistance training programme, but also a well-constructed nutrition plan. This needs to provide the right amounts of the macronutrients and sufficient additional energy to support training, growth, and recovery.

There is nothing magical or radically different about the type of food that needs to be consumed. However, the quantities, nutrient balance, and timing of meals can differ significantly from a typical diet in order to meet the increased demands of training. Ultimately, consistent hard training, balanced nutrition, and adequate rest create the conditions necessary for muscle growth. The extent of these gains will vary between individuals and can be influenced by factors such as genetics and hormonal status.

Our range of nutrition courses explores the important role nutrition plays in supporting a healthy lifestyle and helping individuals achieve their health and fitness goals. In particular, the Level 3 Nutrition course, designed to support exercise and physical activity, examines how effective nutritional strategies contribute to overall health, wellbeing, and performance.

References

1) Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153

2) Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019 Jun 26;7(7):154. doi: 10.3390/sports7070154. PMID: 31247944; PMCID: PMC6680710.

3) Schek, A., Braun, H., Carlsohn, A., Grosshauser, M., Koenig, D., Lampen, A., Mosler, S., Niess, A., Oberritter, H., Schaebethal, K., Stehle, P., Virmani, K., Ziegenhagen, R., & Heseker, H. (2020). Position of the Working Group Sports Nutrition of the German Nutrition Society (DGE): Fats, Fat Loading, and Sports Performance. German Journal of Sports Medicine, 71(7-9), 199-207. https://doi.org/10.5960/dzsm.2020.448

4) Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med. 2004;34(5):317-27. doi: 10.2165/00007256-200434050-00004. PMID: 15107010.

5) Slater, Gary & Dieter, Brad & Marsh, Damian & Helms, Eric & Shaw, Gregory & Iraki, Juma. (2019). Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Frontiers in Nutrition. 6. 131. 10.3389/fnut.2019.00131.

6) Trommelen J, Kouw IWK, Holwerda AM, Snijders T, Halson SL, Rollo I, et al. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023;4(8):101324

Author

Paul Orridge

Paul Orridge BSc (Hons)

Paul Orridge is a graduate in the field of sport, exercise and health, and has over 30 years’ experience within the fitness industry. In this time, he has performed a variety of roles including personal training, lecturing and writing. Paul now works as a freelance technical author and subject matter expert within the fitness industry. His work is based on his practical experience gained working with a diverse range of people from very unfit, overweight individuals to highly conditioned athletes, and is underpinned by the latest research.