You decided to work on yourself, the most obvious start is working out! You started Gym/home workout and are reading a lot about getting healthier and staying active and land on a piece of information that “building muscle” is the key. Muscles increase your BMR (number of calories you burn when at rest), muscles also make you look more toned and strong muscles mean more power and strength so you start researching for foods and supplements that will help you with muscle building and this is how you landed here. Or you are already working out and eating a balanced diet yet want to know what’s new in the world of muscle building foods and supplements.
First thing first, let us all acknowledge that building muscle is a process (it takes time), and it requires resistance training (weights, resistance bands, adequate protein intake (food + supplement) along with recovery plan. No food or supplement can magically help you build muscles. Now with this key point out of the way let us dive into the topic at the hand.
Foods For Muscle Building
Protein
Muscles are made of proteins. Protein metabolism is never static. The body is constantly and simultaneously building muscles (Muscle Protein Synthesis- MPS) and breaking down muscles (Muscle Protein Breakdown- MPB). Not many are aware of this phenomenon, but it’s a natural occurrence which happens within healthy adults. Exercise could increase muscle protein breakdown. Which is why our protein requirements increase when we exercise.
In summary Muscle growth occurs when MPS > MPB
Typically for a healthy Indian adult, protein needs are about 0.8-1 grams for every kilogram of body weight. But this could go as high as 2 grams/kilogram of body weight depending on the type of physical and its intensity!
Food First: Eat a balanced diet and try to get your proteins from food first. Here are some foods that are also great sources of protein-
Carbohydrates
Yes, you read it correctly, contrary to the popular belief that carbs are bad for you, in fact carbohydrates are a must for post workout recovery.
Carbohydrates are your body’s preferred energy source. Meaning, that your body prefers carbohydrates over other energy sources such as protein, fats, ketones, etc.
Apart from providing your muscles with the energy to workout, carbohydrates also do a very specific job of “sparing proteins!” If your diet lacks carbohydrates, your body instead breaks down muscles or uses dietary amino acids for energy and this is not ideal. Proteins have many important functions within the body such as muscle rebuilding, hormone regulation, immunity, tissue building, etc. So it is very important that the proteins be spared so that they can do their vital job and this is made possible because of dietary carbohydrates.
Supplements for Muscle Building
While supplements can be a helpful addition to a well-rounded muscle-building program, it's important to note that they should not replace a balanced diet or proper training. Always consult with a healthcare professional before starting any new supplement regimen. Here are some supplements that are commonly associated with muscle building:
Protein Supplements:
Whey Protein: A fast-digesting protein that is rich in essential amino acids. It's often consumed post-workout to support muscle protein synthesis.
Casein Protein: A slow-digesting protein that provides a sustained release of amino acids. It's commonly taken before bedtime to support overnight muscle recovery.
Plant Protein: Many single source plant proteins lack one or more essential amino acids, making them incomplete proteins. Choose a Complete Plant Protein such as Optimum Nutrition Gold Standard 100% Plant that has got all 9 essential amino acids.
Creatine: Creatine is one of the most researched and proven supplements for supporting strength and muscle mass. It helps provide energy for high-intensity exercise and may support athletic performance.
Branched-Chain Amino Acids (BCAAs): BCAAs (leucine, isoleucine, and valine) are essential amino acids that play a crucial role in protein synthesis. Taking BCAAs can help support muscle protein synthesis and provide muscles with energy during and after exercise.
Beta-Alanine: Beta-alanine is an amino acid that combines with histidine to form carnosine in the muscles. Increased levels of carnosine may help buffer lactic acid buildup during high-intensity exercise, delaying fatigue.
Caffeine: Caffeine is a stimulant that can support performance by increasing alertness and reducing perceived effort during exercise. Caffeine provides energy and is an essential ingredient in may pre-workouts. It has no direct effect on muscles however it has performance benefits and consistent performance over time may result in muscle building.
Take Home Message
Remember, muscle is built up (anabolism) and broken down (catabolism) every day, so in a layman’s language what we call muscle building is the net sum of muscle if you make more muscle than you lose every day! It’s a constant journey, and there are no shortcuts. Plan your diet, training, recovery, and supplement routine carefully and always consult with your healthcare professional before taking any new supplements.
