6 Effective Dietary Approaches For Enhancing Muscle Growth

Engaging in weightlifting at the gym is just one aspect of building muscles. The saying “muscles are built in the kitchen” holds true now more than ever.

According to Shawn Arent, a professor of exercise science at the University of South Carolina, Arnold School of Public Health, protein is essential in providing the necessary building blocks for muscle repair, growth, and size. He emphasized this in an interview with The Epoch Times.

The skeletal muscles constantly undergo repair and renewal. Approximately 1 to 2 percent of myonuclei, which are nuclei within muscle fibers, undergo turnover each week. This cycle of breakdown and repair contributes to the muscles’ strength and growth with consistent exercise.

While the National Institutes of Health recommends a daily protein intake of 0.8 grams per kilogram of body weight (which is about 54 grams for a 150-pound adult), Arent suggests that more protein is needed for muscle building. He explains that the recommended dietary allowance (RDA) serves the purpose of meeting basic nutritional needs and not specifically optimizing muscle growth.

Fish, such as salmon and tuna, are valuable sources of high-quality protein and contain healthy fats like omega-3s, which promote overall muscle function. Arent also recommends dairy products like Greek yogurt, cottage cheese, and milk due to their combination of fast-digesting whey and slow-digesting casein proteins, which provide a sustained release of amino acids for optimal muscle-building.

For individuals who follow a plant-based diet, lentils, chickpeas, quinoa, and tofu are viable options to obtain protein. However, it may be necessary to combine various plant sources to ensure a complete amino acid profile and enhance muscle-building.

Research conducted by Donald Layman, a renowned expert in protein synthesis and nutrition at the University of Illinois at Urbana-Champaign, underscores the significance of protein distribution throughout the day. Layman highlights that meal timing becomes increasingly important with age, particularly after 40, as the body’s efficiency in utilizing protein declines. He explains to The Epoch Times that the most important meal in this regard is the first meal of the day after an overnight fast. Surprisingly, many Americans consume 60 percent of their daily protein intake during dinner while neglecting breakfast entirely. Shifting protein intake from dinner to the morning can significantly enhance daily muscle protein synthesis, according to Layman’s research.

Layman suggests that the first meal of the day for adults should contain at least 30 grams of protein, while he personally targets 45 grams. Research supports the notion that consuming 30 to 45 grams of protein at breakfast aids muscle repair and supports functional mobility and metabolic health.

Arent emphasizes the quick absorption of protein powders compared to whole foods, making them ideal for delivering essential amino acids to the body immediately after a workout. Protein shakes serve as a convenient way to boost protein intake without the additional fats or carbs present in whole foods.

Whey protein, derived from the liquid portion after curdling and straining milk during cheese production, is rapidly digested and absorbed by the body. In contrast, casein protein, found in the remaining curds formed during milk coagulation, is digested at a slower pace, providing a steady release of amino acids over an extended period.

Arent suggests selecting a protein powder that aligns with one’s dietary needs, whether it is whey, casein, or plant-based. It is also advisable to choose third-party tested products to ensure safety and quality.

Arent states that resistance training, rather than protein intake, serves as the strongest stimulant for muscle building. Carbohydrates play a vital role in fueling high-intensity workouts, enabling individuals to push themselves harder and sustain their efforts for a longer duration.

In addition to powering workouts, carbohydrates are essential for replenishing muscle glycogen stores post-exercise. Inadequate carbohydrate intake may result in the body resorting to using protein as an energy source, thereby hindering muscle growth.

Arent emphasizes the critical role of fats in maintaining membrane and cellular integrity, synthesizing steroid hormones like testosterone, and supporting neural and cognitive health. Testosterone, in particular, stimulates the muscle-building process, making sufficient fat intake crucial for optimal muscle growth and overall physical performance.

Creatine is regarded as one of the most effective and extensively studied supplements for boosting strength and muscle mass. Arent compares it to the ubiquity of multivitamins, stating that numerous positive effects are observed, not only in terms of strength, power, and muscle growth but also in brain health and recovery.

Lyon notes that creatine is naturally present in animal foods, particularly in the skeletal muscle of beef, chicken, and fish. Creatine plays a role in promoting brain health, protecting nerve cells, and enhancing immune system functionality.

Cooking meat reduces its creatine content. Lyon suggests consuming approximately one pound of rare or red meat, or two pounds of well-done beef or white meat, to achieve the recommended daily creatine intake.

Creatine assists in increasing workout intensity, enabling individuals to engage in heavier lifting and supporting greater muscle growth. Arent recommends a daily supplement dose of around 5 grams, which provides the benefits without unnecessary waste.

In contrast, collagen, despite its popularity for joint health, has limited contributions to muscle growth. Arent emphasizes that the evidence substantiating collagen’s role in building muscle is negligible or nonexistent.

Amino acids, particularly essential amino acids and branched-chain amino acids, fall into another supplement category that has proven benefits. They aid in muscle recovery and growth. Arent recommends these supplements for individuals with dietary gaps or those who train in a fasted state.

For those seeking a more comprehensive supplement strategy, Arent also mentions the potential advantages of fish oil in muscle recovery and inflammation reduction. Fish oil, especially when rich in eicosapentaenoic acid (EPA), may foster lean tissue growth and aid in muscle repair. EPA, an omega-3 fatty acid renowned for its anti-inflammatory properties, can help alleviate muscle soreness and support post-exercise recovery.

Arent concludes that incorporating the right supplements, such as creatine, high-quality proteins, and potentially fish oil, into your routine can significantly impact your muscle-building journey. It is equally important to avoid overhyped products that fail to deliver on their promises, such as collagen for muscle growth, and instead focus on scientifically proven options.