How to eat to build muscle and strength

To gain muscle and increase strength, lifting weights in the weight room isn't enough. Nutrition is an important part of the equation, providing the energy and nutrients you need to recover and build muscle. All very well, but how do you eat when you want to build muscle? Our comprehensive guide will help you and give you all the keys you need to get there. You'll know what to eat, when to eat it, how much to eat and how to create an effective eating plan that will literally boost your muscle mass and strength.

The basics of building muscle mass

Muscle mass gain, also known as hypertrophy, is based on 3 inseparable pillars: resistance training, diet and rest. In practice, nutrition is often considered the most important factor, but also the most difficult to implement. The truth is, good nutrition can help you explode on all fronts, and poor nutrition can literally put the brakes on your gains. Here's what to do:

Adapt your calorie intake to your goal

To build muscle, you need to consume more calories than you burn - in other words, eat more than you need. This surplus is essential and provides the energy you need to train hard, recover and build muscle. But how do you calculate your calorie needs? You'll find formulas on the Internet or apps to calculate your calorie requirements, but nothing beats practice for an accurate calculation.

In concrete terms, you need to determine the number of calories you need to consume to stay at the same weight. This is the "DEJ", or Daily Energy Expenditure, i.e. the number of calories your body burns each day. To calculate your calorie needs, use a calculator or add up what you eat over 7 days without changing your lifestyle. If your weight hasn't changed during that week, divide the total by 7 and you'll get your actual DEJ.

If you eat more than your DEJ, you'll be putting yourself in the right conditions to gain muscle. In general, 200 to 250 kcal more than your EAD will be enough, but others will need more. Slim people with a fast metabolism may need to add another 500 kcal. If your goal is weight loss, and you're overweight or obese, you'll need to eat fewer calories than your RDA to lose weight. A good start would be to remove 200 kcal. Finally, if your goal is "body modification" (more muscle, less fat), you can maintain your DEJ, but eat healthier foods.

Adjust your calories every 1-2 months according to your progress and goals. Your body changes and so do your needs. So you need to adapt. Nothing is set in stone..

Quantity and ratio of nutrients

Proteins, carbohydrates and lipids (P, G and L) each play a key role in muscle growth. You need to consume the right quantities and the right ratio, depending on your needs and your goal.

- Protein is essential for building muscle. During strength training, muscle fibers are subjected to stress and micro-tears. The amino acids in dietary protein help repair and strengthen these fibers, leading to an increase in muscle mass.

How much protein should I eat? Aim for 1.5 to 2 g of protein per kg of body weight per day. An 80 kg person should consume between 120 and 160 g of protein daily. Use high-quality protein sources such as lean meats (chicken, turkey, lean beef), fish (salmon, tuna, saithe), eggs, dairy products (fromage frais, skyr), vegetable proteins (lentils, chickpeas, tofu, tempeh), and possibly protein powders (whey, casein, vegetable proteins)

When should I eat protein? Spread your protein intake over 4 to 6 meals a day to maximize muscle synthesis. In general, a dose of 20 to 40 g of protein per meal is satisfactory.

- Carbohydrates provide energy for training. They are the main source of energy for your muscles. They are stored in the form of glycogen in the muscles and liver, and provide the energy needed to keep your body running and for training.

How many carbohydrates should I eat? For mass gain, aim for 4 to 6 grams of carbohydrates per kg of body weight per day, and 2 to 4 grams for other purposes (dieting, drying). Focus on complex carbohydrates such as wholegrain cereals (brown rice, quinoa, oats), sweet potatoes, legumes, fresh fruit (bananas, apples, berries) and vegetables.

When should I eat carbohydrates? Throughout the day, but eat carbohydrates before and after training to maximize energy and recovery.

- Lipids are often underestimated or overlooked, but they play a key role in hormone production and overall health.

How much fat should I eat? Aim for 0.8 to 1.2 g of lipids per kg of body weight per day. Choose healthy fats, oils (olive, avocado, coconut), avocados, nuts and seeds (almonds, walnuts, chia seeds), oily fish (salmon, mackerel), peanut or almond butter.

When should I eat fat? Throughout the day, but avoid high-fat meals just before exercise.

Prepare your meals in advance to avoid deviations. Focus on quality, choosing minimally processed foods, plenty of vegetables and fruit for acid-base balance, and rich in micronutrients and antioxidants to combat oxidative stress.

Meal timing

In bodybuilding, we often hear that you need to eat every 3 hours to gain muscle. It's true, splitting up your meals helps with blood sugar levels and nutrient assimilation. But the 3-hour rule is a myth and doesn't necessarily apply to all situations. Eating every 3 or 6 hours makes no difference to progress, as long as you consume enough calories. The most important times to eat are breakfast and around training (before, during and after). But in real life, meal frequency depends on a number of factors, including personal constraints, lifestyle and appetite. Caloric needs come first, because to swallow 3000 or 4000 kcal a day, you're bound to need several meals or snacks.

Hydration

Water is essential for maintaining performance and recovery. During exercise, the body loses water through perspiration, which can lead to dehydration and impair training. It also regulates body temperature and prevents heat stroke. Muscles are 75% water, so proper hydration is essential. Drink regularly, before, during and after training, and throughout the day.

Drawing up a food plan

Here's an example of a food plan for an 80 kg person who wants to gain muscle, with an intake of around 3000 kcal:

Breakfast (800 kcal)

- 100 g oats + 200 ml almond milk (400 kcal)

- 2 whole eggs + 4 egg whites (200 kcal)

- 1 banana (100 kcal)

- 1 tablespoon peanut butter (100 kcal)

Morning snack (400 kcal)

- 150 g plain Greek yoghurt (150 kcal)

- 30 g almonds (150 kcal)

- 1 apple (100 kcal)

Lunch (800 kcal)

- 150 g grilled chicken (200 kcal)

- 200 g sweet potato (200 kcal)

- 200 g green vegetables (broccoli, spinach) (50 kcal)

- 1 tablespoon olive oil (100 kcal)

- 100 g brown rice (250 kcal)

Pre-workout snack (400 kcal)

- 1 whey protein shake (25 g protein) (120 kcal)

- 1 wholemeal bagel (200 kcal)

- 1 piece of fruit (80 kcal)

Post-training meal (600 kcal)

- 150 g salmon (250 kcal)

- 150 g quinoa (200 kcal)

- 200 g mixed vegetables (100 kcal)

- 1 tablespoon avocado oil (50 kcal)

Dinner (700 kcal)

- 200 g lean beef (300 kcal)

- 200 g roasted vegetables (100 kcal)

- 150 g potatoes (200 kcal)

- 1 avocado (100 kcal)

Evening snack (300 kcal)

- 150 g cottage cheese (150 kcal)

- 20 g walnuts (150 kcal)

Food supplements: useful or not?

Solid food must remain the basis of your nutrition, but certain supplements can make it easier to build muscle. Protein powders, for example, can help you achieve your protein goals, especially after exercise. This is also the case for breakfast in the morning, or for snacks on the move. Whey protein is particularly interesting for its anabolic power (rich in BCAAs and leucine) and ease of absorption.

Creatine monohydrate is just as effective, and a favorite among athletes for boosting strength and performance. A multivitamin supplement will help you make up for any potential deficiencies. And collagen and glycine are recommended to protect your tendons and joints.

However, supplements are no substitute for a healthy, balanced diet. They are a plus, but not essential.

FAQ on muscle-building food

Q: What's the best food for building muscle?

No food is better than another, but quality protein sources such as eggs, chicken, salmon and legumes are the most interesting for building muscle. Everything counts when it comes to building muscle, above all a sufficient and balanced diet. There's no magic food.

Q: What makes muscle grow?

Training remains the essential stimulus for building muscle. This means setting up a progression plan and applying principles such as progressive overload. But this becomes a reality with a balanced diet, sufficient protein intake and a caloric surplus. And, of course, rest and recovery. "Eat, sleep, train" sums it up.

Q: What are the 10 foods richest in protein?

Here's a list of the highest-protein foods compatible with bodybuilding: chicken (26 g/100 g), lean beef (25 g/100 g), salmon (25 g/100 g), eggs (13 g/100 g), tuna (29 g/100 g), 0% fromage frais (10 g/100 g), cooked lentils (9 g/100 g), tofu (15 g/100 g), cooked quinoa (14 g/100 g), hemp seeds (31 g/100 g)

Q: What's the perfect meal for bodybuilding?

There's no such thing as a perfect meal, but here's a classic that would make a good bodybuilding-oriented meal, combining protein, complex carbohydrates and healthy fats:

- 200 g grilled salmon

- 150 g quinoa

- 200 g roasted vegetables (zucchinis, peppers)

- 1/2 avocado

Q: What's the best protein for building muscle fast?

Whey protein is the most effective, thanks to its high leucine content and rapid digestion for post-workout snacks. The rest of the time, swallow "slow" proteins for a less explosive and constant intake. Vegetable proteins (peas, rice) are excellent for vegans.

Finally

Eating to build muscle and strength requires a few adjustments, but nothing too complicated. With the right caloric surplus, optimal macronutrient intake, the right foods and a little willpower, you can maximize your muscle gains. The key is consistency! Stick to your nutrition plan, track your food intake and adjust as you progress. With this nutrition guide, you'll have everything you need to transform your body and reach your goals.