What foods should you eat to build muscle?

The term “muscle gain” comes from the world of bodybuilding, where a distinction is generally made between fat mass and lean mass. Muscle gain refers to a period of focused training aimed at increasing muscle size. As muscle mass increases, so does body weight. It's worth remembering that muscle is denser than fat, which means the same volume of muscle weighs more than the same volume of fat.

Building muscle requires more than targeted exercise. It also involves adapting your diet to provide your body with the energy and nutrients it needs. This usually means increasing your calorie intake and choosing foods that support muscle growth. However, muscle gain takes time. Your muscles are constantly going through two processes: muscle protein synthesis, which builds new proteins such as myosin and actin, and muscle protein breakdown, which breaks them down. Muscle growth occurs when protein synthesis exceeds protein breakdown over time. To support this process, calorie intake is often increased by around 300 to 500 calories a day. This creates a positive energy balance, also known as a calorie surplus, giving your body additional energy to support muscle growth. It's important to combine this increased intake with appropriate exercise. Otherwise, the extra calories may contribute to an increase in body fat rather than muscle mass. Recovery is just as important. Giving your muscles enough time to rest between workouts allows them to repair and grow.

Choosing the right foods to help build muscle can benefit your body in several ways:

• A higher basal metabolic rate: muscle tissue uses energy, even at rest. Increasing your muscle mass can therefore raise your energy expenditure, which can help you manage your weight or reduce body fat.

• Better blood sugar management: muscles are one of the main sites where glycogen, the stored form of glucose, is held. Increasing muscle mass can improve the body's capacity to store glucose, helping to regulate blood sugar levels and support metabolic health.

• Better posture: building muscle strengthens the muscles that help support your posture and maintain proper body alignment. This can make everyday movements easier and help reduce the risk of certain injuries, particularly those affecting the joints and back.

• A more defined physique: gaining muscle mass can give the body a more toned and defined appearance. For some people, these physical changes can also boost self-confidence.

• Better hormonal health: physical activity, particularly strength training, stimulates the body's natural production of hormones such as testosterone and growth hormone. These hormones play an important role in muscle growth, recovery and maintenance.

Building muscle through diet and exercise is a more natural and sustainable approach than relying on artificial methods such as steroids or anabolic substances. To support muscle growth and get the most out of your training, it's important to eat a varied diet that provides the nutrients your body needs.

Protein-rich foods. Protein is essential for muscle growth and repair. Make sure your diet includes plenty of protein-rich foods, such as lean meats (chicken, turkey and beef), fish (salmon, tuna and sardines), eggs, dairy products and plant-based sources such as lentils and chickpeas. For more ideas, take a look at our guide to the 10 foods highest in protein.

Complex carbohydrates. Carbohydrates provide the energy you need for intense workouts and help replenish your energy stores afterwards. Choose wholegrains such as oats, brown rice and quinoa, starchy vegetables such as sweet potatoes and potatoes, and fruit such as bananas and dates.

Healthy fats. Fats also play an important role in supporting muscle growth and overall health. Good sources include vegetable oils such as olive and flaxseed oil, nuts such as almonds and walnuts, and avocados.

If you're unsure how to adapt your diet to your training goals, a sports nutritionist can help you put together a meal plan tailored to your needs.

What should you eat to support muscle growth? Which foods provide the nutrients and energy your body needs? We've put together a handy table of recommended foods to help you plan balanced, nutritious meals that support your muscle-building goals.

It's a good idea to seek professional advice when planning a diet to build muscle. As we've seen, eating more calories than your body needs can lead to an increase in body fat rather than muscle if your calorie intake isn't adjusted appropriately.

The first step is to understand how much energy your body needs each day. Your basal metabolic rate (BMR) tells you how much energy your body uses at rest. This is a useful starting point when working out your energy requirements. A daily calorie surplus of around 300 to 500 calories is often recommended to support muscle growth.

The next step is to get the balance of macronutrients right. The following guidelines can help you plan your diet according to your body weight:

Recommended daily intake (per kg of body weight)

Ultimately, the right approach depends on your goals and how your body responds. Are you making progress with your training? Are you happy with the changes you're seeing on the scales? And are you satisfied with your overall progress? It's worth remembering that gaining muscle can also involve some increase in body fat and water weight. This may make muscle definition less noticeable, including around the abdominal area.

For more substantial changes in body composition, one approach is to follow a muscle-building phase of around 24 weeks, followed by a fat-loss phase lasting 12 to 20 weeks. The length of each phase will depend on your starting point and your individual goals.

Certain superfoods and food supplements can help you meet your nutritional needs while building muscle. Here are a few ways to incorporate them into your daily routine.

1. Start your morning with a plant protein shake. Add our Organic Oat Protein to your favourite recipes. We recommend mixing ½ to 2 tablespoons into a smoothie to help support your muscle-building goals.

Discover our organic oat protein

2. Stay hydrated during your workout with an electrolyte drink. Prepare your drink by mixing one scoop of powder into 500 ml or 1 litre of water, as directed on the product packaging. Electrolytes help maintain normal muscle function and replace minerals lost through sweating. Not recommended for pregnant or breastfeeding women, older people or those with kidney disease.

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3. Include marine collagen in your post-workout routine. Rich in protein, marine collagen can contribute to your daily protein intake. We recommend mixing 10 g of powder into a glass of water after your workout. Not recommended for people with kidney failure or hypercalcaemia unless advised by a healthcare professional. Pregnant or breastfeeding women should seek medical advice before taking this supplement.

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Before making significant changes to your diet to support weight gain, it's best to seek advice from a healthcare professional, particularly if you have a kidney, cardiovascular or metabolic condition, or diabetes. A nutritionist can also help you adjust your carbohydrate intake to suit your individual needs.

Although animal protein is an important part of many diets, excessive consumption can contribute to inflammation. To maintain a varied and balanced diet, try alternating between animal and plant-based protein sources.