What Type Of Diet You Need For Muscle Gain?

Diet for muscle building  needs a proper amount of all micronutrients, macronutrients and water. It’s a big misconception that you need only protein to build muscles. 

Let’s see what all you need to build muscles:

1. Calories

The amounts of calories you need are based on your Ideal Body Weight. A person trying to lose weight may only need 20 Kcal for every Kilogram of Ideal Body Weight or even less. On the other hand, a person trying to gain muscles or weight may need 30 to 40 Kcal for every Kilogram of Ideal Body Weight or more. 

Therefore, calorie needs differ from man to woman, person to person, age groups, goals etc. It is different for people trying to gain or lose weight or build muscles.

All food items provide calories to your body by means of fats, carbohydrates, and proteins. You should have calorie dense food post workout. You cannot fulfill your calorie needs just by taking one nutrient, say proteins in large quantities. Instead, you need to consume all nutrients in the proper amount to fulfill your calorie needs. 

2. Proteins

Your body is in a catabolic state after workout as intense workout results in muscle tissue breakdown. Enough amount of protein is essential in post workout meals for speedy muscle recovery and growth. Meanwhile your daily calorie intake is an inadequate amount.

Your body experiences a phenomenon called “Protein sparing action”. This process uses other nutrients like carbohydrates and fats to provide energy (calories) to your body, and your body can use the proteins for tissue repair, muscle gaining and growth.

If a person consumes a huge amount of protein after their workout with poor calorie intake they would be unable to gain muscle adequately because a large amount of consumed protein would be used for energy purposes by the body. 

Excess of protein with calorie dense food makes a great pair, like:

  • Egg whites with peanut butter sandwich
  • Carb supplement with a glass of natural whey water
  • Boiled chicken sandwich

3. Carbohydrates

Your body stores glucose, a simple form of carbohydrate as glycogen. This provides energy whenever needed. During workout, these stores of glycogen breakdown and are finished to some extent, this leads to fatigue.

Now, your body needs to replenish its glycogen stores. For this, carbohydrates are needed in post workout food. Some good options of carbohydrate food items with protein food items are:

  • Boiled chicken with sugarcane juice
  • Berry smoothies or shakes with boiled egg whites
  • Whey protein supplement with sweet potato chaat
  •  Lassi, peanut butter with lots of fruits
  • Boiled egg whites and carb supplements

4. Fat

You don’t need fats in large quantities in post workout meals. This doesn’t mean fats are completely banned. Some good options in this context are low fat peanut butter, hung curd or white butter.

Micro nutrients in post workout diet

Almost every type of micro nutrient is needed in small quantities to recover from a catabolic state. However, zinc supports healthy tissue repair, secretes good hormones including testosterone, so zinc should be included in your post workout diet. You can get zinc from:

  • Meat
  • Seeds
  • Nuts
  • Whole grains etc

Another important micronutrient is magnesium. It inhibits muscle spasm and relaxes muscle after workout. You can get magnesium from:

  • Bananas, Figs, Berries etc
  • Seafood
  • Green leafy vegetables
  • Seeds
  • Nuts etc


Adequate amount of waiter is important because you lose water during workout. Human muscles contain 75% of water. This makes water essential for recovery and regrow.  Additionally, it supports digestion of each and every nutrient needed for recovery after workout.

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