Like it or not, everything you want to do, at least in terms of physical appearance, depends on your diet. If you want to lose weight you need to lose calories (it’s much easier to give up 500 calories from your diet than it is to burn 500 calories every day).

What if you want to build muscle?

Well, you will also need to change your diet.

So those guys walking around the gym with muscles bigger than the weights they lift?

Even if you make a side comment to your friend about how he needs to juice, he still needs protein to build muscle. Muscle growth depends on that protein intake, and chances are you’re not getting anything you need.

So we’ve got all the diet tips and tricks you need to build those muscles you’ve been eyeing (provided you’re willing to hit the gym and work at it, of course).

Best Diet For Muscle Gain Tips

Let’s talk about proteins

So you see the guys with the giant muscles in the gym, eating all kinds of crazy amounts of protein.

Is this what you need to do to increase muscle size? Consuming protein 24 hours a day without interruption?

No, no.

In fact, getting too much protein without your body getting used to it can actually cause kidney problems as it tries to filter it all out (some will tell you that a high protein diet isn’t bad for your kidneys, and it isn’t, as long as you work your way up to a high protein diet. A sudden increase in anything will cause problems.

So first of all, don’t change your diet yet.

You want to read all of this before you move forward. According to Peter Lemon, a professor of exercise nutrition at the University of Western Ontario, to build muscle as a bodybuilder or strength athlete

Now, you can go online and find just about any number of proteins per pound. You may even see numbers as low as 1.5 grams per pound. In reality, this differs per person, because everyone absorbs protein differently (and different types of protein differently, as we’ll see a little later).

However, if you decide to look at other numbers and are convinced that you need more than a gram per pound, consider the source.

Are they trained in sports nutrition? Are they certified coaches for major sports teams?

Don’t just listen to some guy on the internet. You want someone with training, testing, and scientific evidence

Not all proteins are absorbed

So you add up all the protein levels and you know you’re hitting where you need to be. That’s great and all, but that doesn’t mean all your protein is going to be absorbed.

Say what!!??

Yes, that’s true.

Your body absorbs protein differently. It even depends on the type of protein you eat. So let’s look at this real quick before you start your diet.

Whey protein is actually the best for absorption rates. Your body can absorb between 8 and 10 grams of whey protein per hour.

But wait!

You drink 30 grams of protein before each workout. Well, you’ll want to split that in half (plus, most whey protein powders will tell you 30 grams of protein per serving, but two scoops is usually one serving, so it’s easy to split it up).

Beyond that, your body can absorb about 6.1 grams of casein protein per hour, 3.9 grams of soy protein per hour, and 2.8 grams of cooked egg protein per hour. Now, everyone is a little different, and as your body gets used to a particular type of protein, it will start to absorb it better. That said, you should at least keep these basic numbers in mind. Don’t just eat 200 grams of protein at once and call it good. You’ll need to spread it out.

Ditch the carbs?

There are people who swear by diets low in carbohydrates and high in lean protein.

There is some truth to this, but this type of diet is more specifically intended if you want a fit and toned body. This is because carbohydrates are primarily used for energy. There is a reason why athletes carb load before major events.

They eat pasta instead of chicken because carbs are used for energy first, then protein is used. So if you ditch the carbs and stick to protein, your body will use the protein for energy. This leaves your body with less protein to convert into muscle.

So in this case you will need more than 0.8 grams of protein per pound, simply because you are not eating carbohydrates and your body is converting protein into energy.

Also, as a side note on fats. You should limit your fat intake, but don’t cut it out completely. Fat is a major source of testosterone, which helps give you more energy and is needed to build muscle. If you cut out fat, you may struggle with that. But don’t think you can eat pork fat or get that marbled steak.

Instead, good fats like olive oil or the fats in nuts are where you want to look.

The Best Diet for Daily Muscle Gain

Start the day

When you wake up, the first thing in your body doesn’t have to be solid.

It should be water. You just want six or eight hours (or however many hours) without water. Your body is on the verge of dehydration. You need to start hydrating right away. So grab a big glass of water and drink it.

You’ll want to drink water throughout the day. 64 ounces minimum (there’s no such thing as drinking too much water).

Fix this coffee (black)

It is important to eat something in the first hour of the day.

This helps boost your metabolism. It also tells your body that yes, you will in fact eat today. Back when humans were hunters/gatherers, the body adapted to not eating on a given day. After rest, if no source of calories comes in, the body keeps storing fat and starts breaking down muscle for energy.

This is obviously not what you want to do.

So you’ll want to start your day with breakfast, but you don’t need it right away. Instead, start the coffee. After all, if you’re like most people, you’re not yourself without a cup of joe.

Here’s the thing about coffee. It’s only really good for you if you don’t add anything. At least if you don’t add sugar or cream. It’s loaded with fat, sugar, calories, and all sorts of other junk you need to leave out. If straight black coffee isn’t your thing, consider a flavored bean. You can also add cinnamon. Cinnamon helps boost metabolism and is calorie-free.

So the combination of black coffee and cinnamon is a great way to start the day (as black coffee also helps increase metabolic rate).

Alright, so what should you eat in the morning to further boost your metabolism and kick-start your protein intake?

You have several options. If you are short on time, a whey protein drink is great.

Of course, a scoop of powder may not hold you over for very long. So consider adding some peanut butter, oatmeal, or low-fat skim milk. You can also find powdered peanut butter. This often has a quarter of the calories of regular peanut butter but the same amount of protein. Plus, if you take it and mix it with a vanilla protein powder (plus add the cinnamon), it will taste like cookies and cream.

Feel free to split this in half. Drink the first half after waking up, then walk the dog, do ab workouts, or whatever you do in the morning, then down the rest before heading out…

You can also swap it out for a couple of eggs and turkey bacon. That right there will give you about 30 grams of protein, and that’s in the form of low-fat foods

Throughout the day you need some snacks.

These are meant to keep your metabolism burning. For snacks, consider a 15-gram protein shake, a handful of almonds, and some string cheese. You’ll end up with an extra 20 grams of protein, plus calcium and healthy fats from the cheese and nuts.

With lunch, it’s best to opt for a low-carb, high-protein offering. Not because you should avoid carbs here, but because when your body needs to break them down, you feel tired.

Have you ever had a big casserole pie for lunch and then headed to work?

You end up wanting to pull a George Costanza and take a nap under the desk. No, you want low-carb, lean protein options instead. So go with eight ounces of salmon (or other fish) or grilled chicken breast. Layer it on a salad (skip the croutons since it’s mostly salty bread) and use a balsamic vinaigrette and you have a great meal, full of fiber and protein.

Between lunch and dinner, don’t forget to add a snack. You’re probably getting close to 100 grams of protein so far, so it’s not vital to add a bunch of protein here before dinner. Unless you’re planning a workout after your snack but before dinner. In that case, add another 15-gram protein shake with an apple or other fruit.

Here you will want to choose your protein.

Make a difference with lunch. Eating chicken all day is just boring. You can swap in pork loin here if you want. Opt for a leaner cut. If you really want to try something new, consider buffalo or ostrich. Turkey is another great option. As a general rule, avoid beef as there is more fat in these cuts and animal fat is something you should avoid (again, aim for fats that come from plant life).

You’ll want steamed vegetables for fiber and nutrients, and then you’ll find a starch. A few potatoes can work well, but you may also want to consider brown rice. Just make sure to keep it to the serving size.

It’s easy to quickly eat four times the amount of a serving with starchy foods.

These will give you enough carbs for extra energy, just make sure to eat whole grain starches like whole wheat pasta and brown rice. White bread, regular pasta, and white rice contain a good amount of sugars and processed foods, which are not good for your body and will weigh you down.

Are you sleepy?

Do you feel very tired throughout the day?

And not just sleepy, but zapped of energy?

This is probably because you are not getting the kind of carbohydrates you need. You are working out hard and blasting protein, so your body has little energy to do anything else. This is exactly why you should always be getting carbs throughout the day in the form of whole grains and found in lean meats and even a little cheese.

In conclusion

When it comes to building muscle, you need to focus on your diet. Hitting the gym and working out your muscle fiber is just part of the process. Then you need to make sure your body has the nutrients it needs to build those muscles.

Everyone’s body is different, so the exact amount of protein you’ll need to build muscle can vary from person to person.