Before we dive into the best diet for muscle gain, let’s see what the key ingredients for muscle gain are… First is calorie surplus, meaning eating more than maintenance calories, roughly 200-250 kcal surplus should be sufficient.
Second, eat protein, around 1.5 to 2 grams per kilogram of body weight, as muscle is primarily made of protein and so, you’ll need protein to build new muscle tissue. Third, a regular weight training routine, and finally, the most crucial aspect is to consistently follow the first three steps.
Example – Let’s say maintenance is 2000. So you would need to eat about 2000+250 = 2250 kcal per day for muscle gain. If weight is 65 kg, protein requirement @ 1.5g/kg of body weight would translate to 100 g protein per day. This also means 400 calories should come from protein. Remaining 1850 kcal can be filled with carbs & unsaturated fats majorly.
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Now, to create a calorie surplus, foods like:
- Oil
- Ghee
- Nuts
- Peanut butter
- Seeds
- Paneer
- Dark chocolate
- Full fat milk
- Potato
- Banana
- Cheeku
- Corn
- White rice will help.
For completing your protein intake, incorporate foods like:
- Whole eggs
- Paneer
- Whey
- Milk
- Curd
- Chicken
- Fish
- Soy chunks
- Tofu etc.
according to your preference and to maintain consistency, plan your day a bit so that following the plan becomes more manageable.
And the bottomline is, the best muscle gain diet is the one, where you can sustain a small surplus and adequate protein intake without interruptions consistently for months.
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