Why Eating Less is Killing Your Progress: 7 Foods to Eat for Muscle Growth (and How Much!)

To see real definition, you need to focus on the right foods to eat for muscle growth rather than just cutting calories. Many people associate muscle gain with excess calories, while others mistakenly believe that simply eating less leads to better results. In reality, the quality and type of food you consume play a crucial role in achieving muscle growth and overall health.

How Choosing Specific Foods to Eat for Muscle Growth Changes Your Body

When it comes to building muscle, the selection of specific foods is more important than just lowering caloric intake. Eating the right foods can fuel your workouts, improve recovery, and ultimately lead to better results. The right nutrition ensures your body has the nutrients it needs to repair and grow muscle tissue effectively.

7 Foods to Eat for Muscle Growth

If you want to build strength, add these specific foods to eat for muscle growth to your grocery list:

Lean Animal Proteins (Chicken & Turkey)

These proteins are rich in leucine, an amino acid crucial for muscle repair and growth. Including lean meats like chicken and turkey in your diet can provide the building blocks necessary for muscle recovery.

Fatty Fish (Salmon or Mackerel)

Fatty fish like salmon or mackerel are packed with omega-3s, which help reduce inflammation and support overall heart health. The healthy fats also play a role in hormone regulation, which is essential for muscle growth.

Whole Eggs

Don’t skip the yolk! Whole eggs are packed with nutrients that support hormone health and muscle repair. They provide high-quality protein and essential vitamins and minerals.

Greek Yogurt or Cottage Cheese

These dairy products are high in casein protein, which digests slowly and helps with recovery. They keep you feeling fuller longer while delivering a good amount of protein to build muscle.

Complex Carbohydrates (Oats & Quinoa)

Complex carbohydrates are vital fuel sources for your lifting sessions, providing the energy necessary to power through workouts. Foods like oats and quinoa ensure your glycogen levels remain optimal for performance.

Healthy Fats (Avocado & Nuts)

Healthy fats found in avocados and nuts are crucial for nutrient absorption and hormone production. Including these in your diet can help maintain optimal muscle-building conditions in the body.

Water-Rich Vegetables

Vegetables like cucumbers and leafy greens offer volume and micronutrients that support overall health. They help keep you hydrated and contribute to your daily nutrient intake.

How Much to Eat for Muscle Growth: Finding Your Sweet Spot

Why 1,200 Calories is Not Enough

Many people bust the myth that low-calorie diets equal healthy living. Consistently eating too few calories can hinder your progress and prevent muscle growth. When you're not consuming enough food, your body doesn't have the energy needed for recovery and growth.

The Protein Rule of Thumb

Aim for approximately 0.7-1 gram of protein per pound of your goal weight. This gives your body the necessary protein to aid in muscle synthesis while ensuring sufficient caloric intake.

Understanding "Maintenance" vs. "Surplus"

To build muscle, you need to be in a small caloric surplus. Simply put, this means consuming slightly more calories than your body burns. This surplus provides the extra energy needed to fuel muscle growth.

Why Eating Less is Actually Hurting Your Progress

Cutting calories excessively can lead to muscle loss and decreased performance. Without sufficient caloric intake, your body may start to break down muscle tissue for energy, which is counterproductive to your goals. Instead, focus on nourishing your body with the right foods in the appropriate quantities.

How Can a Women’s Health Coach Help You?

- Individualized Nutrition Plans: A nutrition coach can develop a personalized nutrition plan tailored to your goals and lifestyle. It’s never a “one size, fits all” approach. You work together and make adjustments along the way.

- Accountability and Support: Check-ins and guidance with your wellness plan keeps you on track and focused. Coaches provide motivation and support, especially during those days or weeks that seem impossible to stick with it.

- Education on Nutrition: Learn the tools you need to be successful in reaching your goals now, and the rest of your life. Working with a coach allows you to gain insights into the importance of macronutrients, micronutrients, and their role in muscle growth.

- Cooking and Meal Prep Guidance: Learn tips and tricks for cooking healthy meals and preparing food ahead of time for convenience. Women’s Health Coaches help take the guesswork out of planning and make it easier for you to coordinate your meals to fit your needs.

Women of Lakewood, CO and Beyond: It’s Time to Feel Your Best!

Taking the right approach to nutrition can make all the difference in attaining your muscle-building goals. Learning the right balance of foods that promote strength and well-being can be the game changer to get you headed in the right direction. Remember, you need to fuel your body to get the results you desire. Ready to transform your health and well-being? Let’s get you started today! Click here to schedule a free consultation and explore coaching options.