Diet plays a critical role in muscle gain, but on its own, it's not enough. While consuming the right balance of protein, carbohydrates, and healthy fats fuels your body and supports muscle repair and growth, true muscle development requires resistance training to stimulate the muscles. Without the physical stress and challenge of exercises like weight lifting, your body won't receive the signal to build or strengthen muscle fibres, no matter how nutrient-rich your meals are. So, while diet lays the foundation, exercise is the builder. Read on as we share just the guide you need to gain muscles.
Here's your ultimate guide to building muscles
1. Prioritise protein
Protein is the key nutrient for muscle growth as it provides the amino acids needed to repair and build muscle tissue. Aim for 1.2 to 2.2 grams of protein per kilogram of body weight daily, depending on your activity level. Include high-quality sources like eggs, chicken, tofu, dairy, lentils, and protein powders.
2. Don't fear carbs and fats
Carbohydrates fuel your workouts and aid recovery, while healthy fats support hormone production, including testosterone, which is vital for muscle gain. Include whole grains, fruits, vegetables, nuts, seeds, olive oil, and avocados in your meals.
3. Strength training is essential
Lifting weights or performing bodyweight resistance exercises stimulates your muscle fibres, prompting your body to repair them stronger and bigger. Focus on compound movements like squats, deadlifts, bench presses, and rows, and gradually increase the resistance.
4. Progressive overload
To continue building muscle, you must consistently challenge your body. This means increasing the weight, reps, or intensity of your workouts over time. Without progressive overload, your muscles will adapt and stop growing.
5. Eat in a caloric surplus
Gaining muscle requires extra energy. A small calorie surplus about 250 to 500 extra calories per day helps your body build new muscle tissue without gaining too much fat. Track your intake to make sure you're consistently eating more than you burn.
6. Rest and recovery matter
Muscles don't grow during workouts they grow during rest. Ensure you get 7–9 hours of sleep per night and include rest days in your workout schedule. Overtraining without recovery can lead to injuries and hinder progress.
7. Stay hydrated
Water helps transport nutrients to muscles and keeps your joints lubricated. Dehydration can impair performance and delay muscle recovery. Aim for at least 2–3 litres of water a day, more if you're sweating heavily.
8. Track your progress
Keep a workout log, take progress photos, and periodically measure your weight and strength gains. Tracking helps you stay consistent and adjust your diet or training when you hit plateaus.
9. Consider supplement support
While whole foods should be your focus, supplements like whey protein, creatine, or BCAAs can be helpful. Creatine, in particular, is well-researched and shown to boost strength and muscle mass when combined with training.
10. Stay consistent and patient
Muscle gain takes time and effort. Stick to your routine, stay consistent with eating and training, and remember results compound over weeks and months, not days. Patience is key in any transformation.
Follow these tips today to gain muscles naturally.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
