How to Build Muscle Mass: Diet and Essential Supplements

It is important to clarify from the outset that the information presented in this article is provided for informational purposes only. They do not constitute professional medical advice and should not be construed as such. Despite my efforts to provide accurate and valid data and information, none of the information presented has been evaluated or approved by any official body of expertise in the field of nutrition or health. The details and advice offered in this article on dieting to gain muscle mass are the result of various research and personal and professional experiences. However, it is essential to keep in mind that the information provided is not intended to replace the opinion of qualified professionals such as doctors, nutritionists or dieticians. Your health and nutritional needs are unique and may require a different approach than the one described in my article. Therefore, it is strongly recommended that you consult a doctor or professional dietician before making any significant changes to your diet or fitness regime. This is especially important if you have pre-existing health conditions or are uncertain about the safety of some of the recommendations provided. While my goal is to share information that I believe will be helpful to those looking to gain muscle mass, it is critical that each individual make informed decisions about their health based on professional medical advice. Ultimately, a one-size-fits-all approach to nutrition simply doesn't exist. What works for one person may not work for another. Each individual has specific nutritional needs that depend on a number of factors including age, gender, physical activity, health conditions and more. Therefore, while I strive to provide useful and accurate information, please remember that every decision regarding your health should always be made in collaboration with a qualified health professional.

Diet for mass

The mass diet is a fundamental tool in any journey aimed at increasing muscle mass. This special diet is, in fact, characterized by a caloric content higher than that of a normal diet, called hypercaloric, of vital importance to support the greater energy needs due to intense training and the muscle building process. It essentially involves ensuring the body has a daily energy surplus, which is usually around 500-1000 Kcal more than the basal metabolism, i.e. the amount of energy needed to keep one's body weight stable. It is important to remember, however, that the increase in calories must not be translated as a green light to the indiscriminate consumption of food, but must be aimed primarily at the consumption of quality nutrients, which facilitate muscle growth and support sports performance. The distribution of macronutrients in a bulking diet is a crucial aspect and often varies depending on the method used. The classic distribution, in fact, involves a prevalence of carbohydrates (50-60% of the total daily calorie intake), followed by proteins (around 25-30%) and fats (the remaining 10-20%). The main role of carbohydrates is to provide the energy needed for workouts and post-workout, while proteins are vital for building and recovering muscle tissue damaged during exercise. Finally, fats, despite being in smaller quantities, have a very important role in maintaining the body's vital functions and in the absorption of some vitamins. A concrete example of a bulking meal plan could include oats, fruit, eggs or whey protein in your breakfast; for lunch, pasta or rice, lean meats, green leafy vegetables and fruit; for dinner proteins such as fish or chicken, sweet potatoes and cooked vegetables; finally, two snacks based on fruit and yogurt or dried fruit and whey proteins. In conclusion, the diet for mass is not just a question of calories, but also of food quality and nutrient distribution. Always remember to consult a nutritionist or dietician to obtain a personalized assessment of your needs and to vary your diet as much as possible, to avoid nutritional deficiencies and maintain high interest in the diet.

Example

We are especially careful to follow a balanced diet when the goal is to build muscle mass. For a young 23-year-old university student pursuing a degree in Sports Science, the goal can be achieved by following a high-calorie diet. We recommend, for example, those who train in the gym, to follow a diet structured in such a way as to progressively increase their caloric intake over time. Suppose this student's weight is 70kg. Normally, an individual weighing 70kg would need around 2,000 calories per day to maintain their weight. However, to increase muscle mass, the amount of calories should be higher. Some experts suggest starting by increasing your calorie intake 15-20% above maintenance, so you would start with around 2,300-2,400 calories per day and gradually increase the amount over time. A typical day might start with breakfast which includes 100g of oatmeal, 200ml of whole milk, and 35g of whey protein. The mid-morning snack could consist of 30 g of walnuts and 1 banana. For lunch, you could have 150g of chicken, 100g of brown rice and vegetables of your choice. Post workout could include 70g of maltodextrin, 30g of whey protein and 1 banana. The evening meal, however, could consist of 150g of salmon, 80g of wholemeal pasta and vegetables of your choice. Finally, the snack before bed could be 200g of whole yogurt and 30g of almonds. This nutritional approach, combined with a correct exercise program and adequate rest, should lead to a progressive increase in muscle mass. It is crucial to note that this diet is just one example and can vary significantly depending on individual needs, food preferences, physical activity level, food tolerance and specific goals. Therefore, it is highly recommended to consult a dietitian or nutritionist before starting any diet to gain muscle mass. Additionally, it is important to make healthy, balanced food choices, as the goal is to increase muscle mass and not just overall body weight. Additionally, regular exercise and proper hydration are key to achieving your desired goals.

Example diet to increase muscle mass - typical day

Starting the day with a nutritious meal is essential for anyone looking to gain muscle mass. A breakfast option could be 100g of cooked oatmeal with skimmed milk or plant-based drink, accompanied by 30g of nuts for extra protein and healthy fats. An alternative could be a smoothie made with 1 banana, 30g of protein powder of your favorite flavor and 250ml of skimmed milk or vegetable drink. Mid-morning, try to have a protein snack on hand. This could be a spelled sandwich with 100g of baked chicken or a protein bar. If you prefer something lighter, you could opt for Greek yogurt with a handful of almonds. Lunch should be a balanced meal that includes proteins, complex carbohydrates and vegetables. An example would be 150g of grilled chicken breast, 80g of brown rice and a generous portion of steamed vegetables. If you prefer fish, 150g of baked salmon with 200g of sweet potatoes and a mixed salad could be an excellent alternative. The afternoon requires another protein snack to maintain the supply of amino acids for the muscles and support their growth. A shake made with 30g of protein powder, 1 tablespoon of peanut butter and 250ml of skimmed milk or plant-based drink could be a fantastic option. If you prefer something solid, try a slice of wholemeal bread with a spoonful of peanut butter. Dinner should be another balanced meal. Try 200g of grilled beef fillet, 80g of quinoa and a generous portion of roasted vegetables. If you prefer fish, 150g of grilled sea bass with 200g of sweet potatoes and steamed vegetables could be a good alternative. Before bed, a light protein snack can be helpful in maintaining your amino acid intake throughout the night. One could be 200g of cottage cheese or 30g of protein powder dissolved in water. This is just an example of a typical day, but the alternatives are endless. The goal should be to have a consistent intake of protein throughout the day, along with complex carbohydrates and healthy fats. Also, don't forget to drink at least 2 liters of water a day to keep your body hydrated and help protein synthesis.

Useful supplements in the diet for mass

Each of us has a different metabolism and consequently needs a calibrated intake of nutrients to achieve our physical goals. Supplements can play a vital role in this process, and in the specific case of gaining muscle mass, there are four key elements to consider: creatine monohydrate, beta-alanine, protein powder and dextrose. Creatine monohydrate is one of the most studied supplements in the sports field. Enhances physical performance during high-intensity exercises, improving recovery capacity between sets. Furthermore, it promotes the increase in lean mass, enhancing the results of hard work in the gym. It is often taken post-workout, to make the most of the metabolic window, but it can also be useful pre-workout, as energy support. Beta-alanine is a non-essential amino acid that can help improve athletic performance and endurance. This is because it increases levels of carnosine in the muscle, a molecule that buffers muscle acidity during intense exercise, delaying the onset of fatigue. Protein powder represents a very important source of amino acids fundamental for the repair and growth of muscle fibers. They are often used to optimize daily protein intake without having to resort to large quantities of food. It's important to take them immediately after training, when the body needs nutrients to repair muscle damage caused by intense contractions. Finally, dextrose is a type of sugar that loads our body with energy practically in real time. It is absorbed very quickly by the intestine and, administered post-workout, promotes a rapid recharge of glycogen reserves. This allows for better recovery, a reduction in cortisol produced during training (catabolic hormone that destroys muscle) and greater efficiency in subsequent workouts. To conclude, the choice of supplements is essential to optimize results, but it must be remembered that they do not replace a correct diet or adequate training. Correct use of supplements, combined with a balanced diet and a well-structured training program, can make the difference in developing quality muscle mass.