5 Nutrition Rules To Follow If You Want To Build Muscle


While strength training is the best way to gain muscle mass, it’s important to include the right kinds of foods, too. Foods high in protein will boost the body’s ability to build muscle. Protein can come from various sources, including lean meat and poultry. Adding protein to your diet can also help reduce body fat. If you are looking for a diet plan for muscle gain, read here the rules you must follow to achieve your goals.

Healthy fats:

Eating the right kind of fats is essential for muscle building. According to the Heart Association, you should get 25-35% of your daily calories from fat. However, it would help if you were careful when choosing fats. The wrong kind can lead to weight gain, detracting from your goal of building muscle. Coconut oil, for example, is a good choice for building muscle because it’s high in fatty acids and nutrients. It also helps speed up the metabolism and burns body fat.


One of the 10 nutrition rules to follow if your goal is to build muscle is to stay hydrated. This is crucial because dehydration limits the body’s ability to recover and perform during intense physical activity. Drinking at least three liters of water or non-caloric sports drinks daily is a great way to rehydrate yourself during and after an exercise session. Not only will it give you the energy you need to exercise, but it will also give your body the nutrients it needs to recover. Remember to eat carbohydrate-rich foods before exercise and water during activity when planning your meals.

Vitamin D:

Vitamin D is a nutrient essential for bone health. It can also help keep muscles in shape. Vitamin D deficiency is common in both children and adults. Supplementation with vitamin D can lower the risk of falls in older adults. However, it may have a different effect on children or younger adults.


While carbohydrates are often blamed for weight gain among adults, the right carbohydrates can help you gain muscle mass. Carbohydrates help muscle grow because they stimulate protein synthesis in the body. This process happens when sugars and amino acids hitchhike into the muscle.


Leucine is an amino acid needed by the body to initiate protein synthesis. A typical 5-oz steak contains around 3.2g of leucine. But more than this amount is needed for the body to begin protein synthesis. You must consume at least 2 grams of leucine daily for maximum benefits.