{"id":51838,"date":"2022-06-06T09:30:34","date_gmt":"2022-06-06T13:30:34","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=51838"},"modified":"2024-09-30T21:59:08","modified_gmt":"2024-10-01T01:59:08","slug":"muscle-building-diet","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/muscle-building-diet\/","title":{"rendered":"Here\u2019s the best diet to build muscle"},"content":{"rendered":"

Muscles are built at the gym\u2014and in the kitchen. Muscle-building is two parts: adding on lean muscle mass and increasing muscle size. That\u2019s accomplished by regular strength training and by your diet. If you\u2019re unsure what the best muscle-building foods are or how to eat for muscle recovery, don\u2019t stress. Just keep reading.<\/span><\/p>\n

What\u2019s the best muscle-building diet?<\/span><\/h2>\n

There are so many meal plans to choose from these days, but as for the best diet for muscle building, they\u2019re not all equal. The Mediterranean diet gets high marks because it\u2019s balanced and focused on whole foods.<\/span><\/p>\n

\u201cA<\/span> Mediterranean diet<\/span><\/a> is good for building muscle, aka \u2018lean body mass,\u2019 because it’s primarily plant-based,\u201d says <\/span>Dana Ellis Hunnes Ph.D.<\/span><\/a>, registered dietitian, and author of <\/span>Recipe for Survival<\/span><\/i>. \u201cThat makes it an <\/span>anti-inflammatory diet<\/span><\/a>, which is good for muscle growth. Its high levels of healthy whole carbohydrates also help feed the muscles their preferred fuel: glucose.\u201d The Mediterranean diet also incorporates lean protein sources such as seafood and poultry.<\/span><\/p>\n

Often, a diet for building muscle focuses on animal sources of protein. And while it can sometimes be easier to hit protein targets with meat sources, plant-based diets that prioritize high-protein foods can be effective as well; this includes vegetarian and vegan diets. There is no major difference between animal and plant protein in absolute lean mass.<\/span><\/p>\n

However, you should avoid fad diets like<\/span> keto<\/span><\/a>, paleo, or Atkins, which heavily restrict carbohydrates in favor of fats and protein (often from red meat). Hunnes\u2014along with many dietitians\u2014isn\u2019t a fan.<\/span><\/p>\n

\u201cI strongly discourage keto and paleo diets because they tend to focus on proteins at the expense of calories and are not well balanced,\u201d Hunnes says. \u201cOur muscles and brains thrive on carbohydrates that are healthy and anti-inflammatory. A keto diet is designed for individuals who need it for therapeutic reasons (seizures), not for the average person.\u201d<\/span><\/p>\n

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