Before discovering the correct diet to increase muscle mass, it is good to remember the substantial difference between muscle mass and definition. Muscle definition represents the ‘quality’ of the fiber (especially of the skin that covers it), while muscle mass is the ‘quantity’ of fiber, to be understood as volume.
Diet and training must travel on the same track, and the destination is the same: to build and increase muscle mass while maintaining it perfectly in the long term. The high-protein diet is synonymous with this diet, which aims to develop lean mass.
The Rules To Follow To Gain Muscle Mass
If you want to follow a diet to increase muscle mass, you will therefore have to focus on a high-protein diet based on some basic rules:
- Energy (divided into 6 daily meals) and high-calorie nutritional intake;
- Achievement of a nutritional balance;
- Greater consumption of proteins compared to the norm caloric diet;
- Reduction in the consumption of carbohydrates which, however, must be assimilated to ensure sufficient energy support for the body;
- Satisfactory supply of essential molecules (mineral salts, amino acids, vitamins, fatty acids);
- Start the day with a hearty high-protein breakfast;
- Consume 2 grams of protein for every kilogram of body weight;
- Drink more than 2 liters of water per day;
- Eat 2 nuts a day;
- Consume 2 teaspoons of honey before dinner and after the gym;
- Eat half an hour (maximum one hour) after training.
- The high-protein diet must be followed for a limited time, after which it must be replaced with a protein maintenance diet rich in fish and white meats, consuming a minimum amount of carbohydrates.
Nutrition To Increase Muscle Mass: How To Select Foods
When following a high-protein diet, the foods to be preferred are skinless chicken, lean beef, eggs, ricotta, oats, tuna, fruit and vegetables, whole grains, and good fats (monounsaturated and polyunsaturated).
This diet is selective, so it is preferable to consume :
– Fruits and vegetables with a low glycemic level;
– High biological value proteins;
– Fish and white meats (chicken, rabbit, turkey).
– Whole-grain carbohydrates with a low glycemic level (in reduced quantities).
To be avoided strictly:
– Bakery products;
– Alcoholic beverages;
– Sugars;
– An excessive amount of carbohydrates.
Sample weekly menu
You will have to strictly follow a correct diet to increase muscle mass to obtain concrete results. The weekly menu proposed below is an example of how such a high-protein diet should be organized.
It is important to start the day by always having a large breakfast; here is an example:
Breakfast: rusks (45 g), partially skimmed milk (300 ml), oats (30 g), jam (25 g).
On seven days of the week, breakfast remains unchanged and – without repeating it every time – must be considered at the beginning of the daily menu.
Monday
Basic breakfast is described at the beginning of the paragraph.
Snack: low-fat cottage cheese (100g), rye bread (60g), oranges (200g).
Lunch: boiled lentils (100 g), red radicchio (10 g), parmesan (10 g), rye bread (90 g), and extra virgin olive oil (20 g).
Snack: Natural tuna (10 gr), rye bread (90 gr), and pears (200 gr).
Dinner: baked bluefish (200g), courgettes (300g), rye bread (120g), extra virgin olive oil (20g).
Snack: kaki (200 gr), almonds (30 gr).
Tuesday
Basic breakfast is described at the beginning of the paragraph.
Snack: Rye bread (60 gr), low-fat cottage cheese (100 gr), apple (200 gr).
Lunch: Parmesan (10 gr), rye bread (90 gr), lettuce (100 gr), boiled beans (300 gr), extra virgin olive oil (20 gr)
Snack: natural tuna (10 gr), rye bread (90 gr), kiwi (200 gr).
Dinner: swordfish (200 gr), fennel (300 gr), rye bread (120 gr), fennel (300 gr), extra virgin olive oil (20 gr).
Snack: dried walnuts (30 gr), red or white grapes (200 gr).
Wednesday
Basic breakfast is described at the beginning of the paragraph.
Snack: low-fat cottage cheese (100g), rye bread (60g), oranges (200g).
Lunch: semolina pasta (100 gr) with tomato (100 gr), parmesan (10 gr), lettuce (100 gr), extra virgin olive oil (20 gr), rye bread (90 gr).
Snack: natural tuna (100 gr), rye bread (90 gr), pears (200 gr).
Dinner: hard-boiled eggs (100 g), potatoes (200 g), rye bread (120 g), extra virgin olive oil (20 g).
Snack: hazelnuts (30 gr), red or white grapes (200 gr).
Thursday
Basic breakfast is described at the beginning of the paragraph.
Snack: rye bread (60 gr), low-fat cottage cheese (100 gr), apple (200 gr).
Lunch: Parmesan (10g), boiled chickpeas (100g), rocket (100g), extra virgin olive oil (20g), rye bread (90g).
Snack: natural tuna (100 gr), rye bread (90 gr), kiwi (200 gr).
Dinner: veal sirloin in a pan (200 gr), rye bread (120 gr), eggplant (300 gr), extra virgin olive oil (20 gr).
Snack: kaki or loti (200 gr), dried walnuts.
Friday
Basic breakfast is described at the beginning of the paragraph.
Snack: low-fat cottage cheese (100g), rye bread (60g), apples (200g).
Lunch: soup of dried legumes and mixed cereals (100 gr), parmesan (10 gr), rye bread (90 gr), rocket (100 gr), extra virgin olive oil (20 gr).
Snack: natural tuna (100 gr), rye bread (90 gr), pears (200 gr).
Dinner: grilled chicken breast (200g), eggplant (300g), rye bread (120g), extra virgin olive oil (20g).
Snack: kaki or loti (200 gr), hazelnuts (30 gr).
Saturday
Basic breakfast is described at the beginning of the paragraph.
Snack: low-fat cottage cheese (100g), rye bread (60g), oranges (200g).
Lunch: polenta (50 g) with parmesan (50 g), lettuce (100 g), rye bread (90 g), and extra virgin olive oil (20 g).
Snack: natural tuna (100 gr), rye bread (90 gr), pears (200 gr).
Dinner: partially skimmed milk ricotta (125 gr), rye bread (120 gr), zucchini (300 gr), extra virgin olive oil (20 gr).
Snack: red or white grapes (200 gr), almonds (30 gr).
Sunday
Basic breakfast is described at the beginning of the paragraph.
Snack: low-fat cottage cheese (100 gr), rye bread (60 gr), apple (200 gr).
Lunch: pumpkin rice (100 gr) (100 gr), parmesan (10 gr), rye bread (90 gr), red radicchio (100 gr), extra virgin olive oil (20 gr).
Snack: natural tuna (10 gr), rye bread (90 gr), kiwi (200 gr).
Dinner: grilled beef fillet (200g), rye bread (120g), fennel (300g), extra virgin olive oil (20g).
Snack: red or white grapes (200 gr), dried walnuts (30 gr).
Protein To Build Muscle
As already written above, the increase in the intensity of training required to increase muscle mass requires a high-protein diet to be sustainable.
Many athletes today use protein powder supplements to increase their daily protein intake.
The advantages of taking a good protein powder supplement are many, from practicality to portability to avoiding increasing cholesterol that you would instead take by eating meat in quantity to give your body the same amount of a couple of scoops. Of supplements.
For example, whey proteins, i.e., whey, are quickly assimilable proteins and excellent for post-workout when muscles need to be rebuilt after training: being this type of fast-digesting protein, they will greatly help protein synthesis—bringing the right nutrients to all muscles in record time, thus helping to increase muscle mass.
There are different types of protein powders, each with its specific characteristics and suitable for different types of athletes: we invite you to read this guide to choosing protein powders to choose the type that best suits your needs.
How To Get Results Fast
Consistency is fundamental; in fact, increasing muscle mass requires willpower, sweat, a lot of work in the gym, and a correct diet that favors proteins. Many bodybuilders also take supplements that help build muscle mass, such as mass gainer, branched-chain amino acids, or creatine.
We always recommend that you contact professionals in the sector such as dieticians for nutrition or personal trainers for training in the gym, at least in the early days. Starting with the support of industry experts means starting on the right foot and then living on an income later on.
Also Read: Unpack The Muscles! The Best Exercises For Toned Upper Arms
